A while ago, I shared a lesson in the paid community about calorie burning. This is closely related to our weight loss, and indeed many friends also need to understand this knowledge, and I will share it with you today:
1. When losing weight, calorie consumption is mainly three major parts
First of all, the first major part of calorie consumption is basal metabolism, and according to my personal experience, the level of basal metabolism is related to muscle mass, body surface area, and even age.
For the same person, the basal metabolism at the age of 20 is definitely completely different from the basal metabolism at the age of 40. So when you're in your 20s, you can drink casually, eat supper, and stay up late to gain weight easily.
But when you reach the age of 40, if you don't pay attention to nutrition and health, you will find that you will easily gain weight.
For most friends, basal metabolism can account for about 70% of the total energy expenditure throughout the day, and some friends can even reach 75%. Because men's basal metabolism tends to be higher than women's, men's weight loss is often more pronounced and faster.
The second is the life activities of the human body, such as some sports, some manual labor, etc. This aspect accounts for about 20-30% of the total energy consumption. Therefore, people who have the habit of exercising tend to create a greater calorie deficit, on the basis of adjusting their diet and eating habits.
Weight loss tends to be more pronounced than people who don't exercise. But exercise also has a side effect, which we can't ignore. That is, exercise will make you appetite, and at this time, you will be tempted to eat more food and consume more energy.
Therefore, if many people do not pay attention to their diet and adjust their diet after exercising, they may not become thinner, but they will become stronger and become a strong fat person.
Finally, there is what we often call the caloric effect of food, which is simply understood as the amount of calories that the human body needs to consume when digesting this food. Carbohydrates, fats, and proteins all have a caloric effect on food. But protein-only foods are the highest in calories.
The consumption of the thermal effect of food accounts for about 5%~10% of the total energy consumption. To use an analogy, let's say you consume 2,000 calories a day, then the food hotline consumes about 200 calories.
2. How to improve the caloric effect and basal metabolism of food
To increase the caloric effect of food, you need to supplement with enough protein. One gram per kilogram per person per day according to the standards of our country. That is to say, a 60-kilogram friend will consume 60 grams of protein per day. It is equivalent to about 300 grams of chicken breast, lean beef, and about 400 grams of aquatic products.
Many friends eat beef and mutton, especially mutton, and the fever and sweating will be particularly obvious. This is an outward manifestation of the thermal effect of food, because when protein is digested, the body temperature rises, and the person sweats.
There are also many friends who worry that eating too much protein will have a negative effect on the kidneys. In fact, as long as you are in normal health and do not have kidney disease, there will be no big problem. Of course, the kidneys are not good, so you should pay attention to this.
As for improving basal metabolism, this is a long-term process, and it cannot be improved all at once. The improvement of basal metabolism is related to the increase of muscle mass, reasonable sleep, thyroxine secretion, and the harmony of marital life.
We need to adjust our structure and living habits in all aspects, and slowly make our bodies healthier and healthier, so that our basal metabolism may slowly improve. Of course, with the increase of age, we may not be able to improve the basal metabolism when we were young, but we can achieve a better basal metabolism at this age.
To sum up: if you want to lose weight to have better results, consume more calories. In the short term, we need to eat enough protein, and in the long term, we need to improve basal metabolism, increase muscle, and sleep reasonably. You can eat a little spicy to stimulate the secretion of thyroxine.