In life, do not know if you have found that some people’s figure is easy to get fat, if you do not pay attention to diet every day, then suddenly get fat;
And some people’s figure is not easy to get fat, no matter how to eat are not fat.

Some people who are easy to get fat will complain about themselves, why they will get fat even if they drink water, while others can’t get fat how to eat.
Being fat is really a frustrating thing, especially for girls, because it will affect the beauty.
There are many reasons for obesity, the most common is to eat too much to lead to obesity, there is usually do not love exercise, long-term sedentary, love to eat midnight snacks, stay up late and other bad habits, are the cause of obesity.

There’s another reason that’s the main cause of obesity, which probably few people know about — the basal metabolic rate.

What is the basal metabolic rate?

Basal metabolic rate refers to the energy metabolism of the body at rest (non-exercise) without being affected by many factors, such as muscle activity, temperature, diet and so on. At this time, the body’s energy metabolism becomes the basal metabolic rate.
To put it simply, a person’s basal metabolic rate affects how much energy they burn. If their basal metabolic rate is high (the normal range is minus 10% to plus 15%), the body’s ability to burn calories is higher, and vice versa.
From the point of view of weight loss, maintaining a high basal metabolic rate plays a key role in maintaining body shape.
Why do some people usually have a lot of bad habits, but is how to eat are not fat, in fact, with the basic metabolic rate.

The basic metabolic rate is relatively high, eat a lot of food every day, the body can also consume these calories, the figure is not easy to get fat.
People with a low basal metabolic rate, even if they eat normally every day, can easily lead to weight gain, because the body’s ability to consume calories is relatively poor.

Of course, different populations have different basal metabolic rates.
Basal metabolic rate decreases in the following order:

Infant & gt;
Adulthood & gt;
Middle age & gt;
Old age

When you’re young, your body’s basal metabolic rate stays high and you’re less likely to gain weight.
But with age, the body’s basal metabolic rate gradually decreases, leading to midlife weight gain.
Although the eating habits have not changed, the daily intake of calories is the same as before, but the body’s basic metabolic rate is reduced, the body can not consume the intake of calories, these excess calories will form fat accumulation in the body, the body is therefore fat.

How to raise basal metabolic rate?

As we age, our basal metabolic rate decreases, so does that mean we can’t improve it?
The answer must be to increase the basal metabolic rate.
Here are a few ways to improve your basal metabolic rate, promote fat burning efficiency, and help you successfully lose weight or avoid obesity!

1. Strength training every day

Do squats, push-ups and so on every day, can also exercise the body.
And adhere to do strength training, is able to improve the basal metabolic rate, why?
Because the higher the muscle content of the body, the body’s ability to consume calories will also improve, and the basic metabolic level will also rise.
Under normal circumstances, an increase of 1 kilogram of muscle in the body will allow the body to consume about 120 calories a day.

Sure, don’t think it’s just muscle gain?
Just work out like crazy.
In fact, it is effective to improve the basic metabolic rate through increasing muscle, but the speed will be slower, because increasing muscle is not so simple in your imagination, it is more difficult than reducing weight even.
You need to be consistent with strength training in order to gain muscle mass and thus improve your basal metabolic rate.

2. Eat well every day

Some people may wonder why it is good to eat.
Shouldn’t you be on a diet to lose weight?

It is true that weight loss requires diet control in order to promote weight loss efficiency.
However, the diet should also be controlled in a reasonable way, rather than using a diet to lose weight or fruit meal replacement way to lose weight and so on.
In order to better improve the basic metabolic rate, usually eat well, take in more protein, is conducive to muscle, and the increase of muscle content, it can improve the basic metabolic rate, so as to promote the efficiency of fat burning.

Of course, eating well is not “big fish and big meat”, we should pay attention to diet collocation, it is best to light.

3. Make it a habit to drink more water every day

Some people say that he even drink water will grow fat, in fact, this is wrong, after all, water does not have heat, drink more water will not make the figure fat.
Water is also the highest proportion of human body. To develop the habit of drinking more water every day can promote the function of circulation and metabolism, improve the basic metabolic rate, so as to help the body consume more calories.

Don’t wait for thirst to drink water every day, because thirst is the body to send out the danger signal of water shortage, if thirsty still don’t drink water, it will lead to metabolic circulation blocked.

4. Get in the habit of going to bed early

Frequent late nights will lead to hormone secretion disorders in the body, will also inhibit the secretion of leptin, basal metabolic rate will decline.
Staying up late is one of the main reasons for obesity. Therefore, in order to promote the basic metabolic rate and avoid obesity, we should develop the habit of going to bed early and maintain sufficient sleep time (7-8 hours) every day, so as to make the body’s circulation and metabolism run normally, reduce the chance of getting fat and promote the efficiency of fat burning, and maintain a good figure.

The above 4 aspects include exercise, diet, sleep, in fact, want to develop these good habits is not difficult, is willing to adhere to their own.