Can you be a person who eats a lot but doesn’t gain weight?
Did you notice that there are always a few “different” groups within us? The group eats everything, sweets, ice cream, chocolate, potato chips, and loves everything. They also eat a lot (twice as much as others). They often eat snacks after meals.
But the most nose is that they aren’t fat.
Whenever I go out to eat with them, I feel a lot of pressure, so I can only comfort myself by saying , “He has something wrong … must be … “ .
However, in reality, everyone has a chance to become a person who does not gain weight and loses weight even if he eats well.
Of course, this is a healthy person, not those with malabsorption, gastrointestinal disorders, hyperthyroidism and severe malnutrition.
What does it have to do with your physique?
First, let’s think about it. What is involved in physique besides diet and activities ?
First, genes are innate to humans. What if my parents don’t have this weapon (a gene that makes them lose weight even if they eat well)? However, there are still opportunities. There is a chance that your body will change, but what is it? It is due to Metabolism .
It seems that as you get older, especially as you approach the age of 30, you are more likely to gain weight. The reason is the decrease in activity, but one of the most important reasons is that the basal metabolic rate gradually decreases with aging.
Here, I will explain some unfamiliar terms: “basal metabolic rate” I would like to explain the basal metabolic rate .
What is Basal Metabolism Rate ( BMR )?
In daily activities, changes in the energy metabolism rate of the human body are very clear. When we can move as fast as the wind, our energy metabolic rate is high, and when we are still like rocks, especially when we are sleeping, our energy metabolic rate is low.
Studies have shown that being in a quiet state, when you’re awake, do nothing, and think nothing in your head, makes it easier to measure your energy expenditure and better reflects your body’s current state. To represent the energy consumption rate 1 body surface area per hour (square meter) is, i.e. basal metabolic rate (BMR) Represents.
People with a high BMR consume more energy than those with a low BMR when they are active at the same intensity and for the same amount of time.
Therefore, some people tend to gain weight and get confused even if they don’t eat anything, because they belong to a group with a low BMR.
This is a disadvantage to maintaining a normal body shape. This is because even if you succeed in losing weight, you will still need to suppress even the slightest appetite to maintain it. Otherwise, rebounds are more likely to occur. Also, most people with a low BMR will not have any more breakthroughs and will fall into a bottleneck period.
In addition, BMR levels are not only affected by the disease, but also by other factors such as age, gender, and race.
With increasing age, the basal metabolic rate generally tends to decline, with females having a lower basal metabolic rate than men of the same age. The BMR of people of the same sex, weight, and age is very close, of which about 90% have a basal metabolic rate of less than 15% of the average.
Therefore, clinically, this percentage is used as a boundary for normal values. If this boundary is crossed, it is judged to be a metabolic disorder.
You can get your normal BMR by entering your gender, age, height and weight online. In reality, it may be lower or higher than this number. This is because BMR is also affected by other factors such as body surface area, ambient temperature, and ethnicity.
This is not a fixed value, it is affected by a variety of factors, so it can be controlled and BMR can be increased “artificially” .
How to increase BMR ?
There are three main ways to burn calories: 1) diet 2) exercise 3) BMR.
BMR plays a very important role in this regard. If you want to lose weight, it’s more practical to increase your BMR than to control your diet hard. It’s important to emphasize here that a long-term diet can reduce BMR , but it’s not worth it.
Craig Williams, an American doctor, has been engaged in research on the effects of exercise on insulin resistance and dyslipidemia, and has published several articles in Diabetes Care. I would like to quote the nine methods he proposed to increase BMR.
01 Enough sleep
During sleep, your metabolic rate drops by 10% to 15%, making it easier for people who sleep a lot to gain weight.
Daily lack of sleep also affects metabolism. Sleep is also the time to rest and detox your body’s organs. If you don’t get enough rest, your metabolic capacity will decrease.
To improve your organ metabolism, you need to sleep from 11:00 every night to 5:00 am the next day .
02 Use the 5 seasonings wisely
Spices such as chili and ginger and vinegar stimulate the sympathetic nerves, especially burning body fat.
Adding vinegar has the effect of reducing salt content, and can lower blood cholesterol and blood pressure. This has the function of suppressing the rise in blood sugar.
03 Get enough calories
If you’re not particularly exercising, weigh your current weight in kilograms and multiply by 22 to get the amount of calories you need each day.
When you reduce your dietary calorie intake, your body is hungry and misunderstands that you need to balance your energy, which automatically reduces your basal metabolism to maintain your breathing and heartbeat. But instead, it affects the normal functioning of the body.
From that point on, malnutrition appears and the basal metabolic rate drops by 20% to 30%. This makes people who eat only two apples to satisfy their hunger not only feel tired and tired, but also sleepy all day long. It also makes it difficult to see the effect of weight loss.
04 Sufficiently supplement protein
10% to 20% of the daily calories you need come from protein. It stimulates metabolism and can burn 150-200 calories a day.
The main component of protein is amino acid. Amino acids are less likely to be digested or broken down in the human body than fats and carbohydrates. The major organs of the body need to consume more energy to digest and absorb them.
We eat starch, carbohydrates and fats to meet our body’s needs. It cannot increase BMR. But proteins are different. Ingesting protein warms the body, raising body temperature and increasing basal metabolic rate.
05 Secure daily breakfast
When you fall asleep deeply, your metabolism slows down. Resuming your diet will restore your metabolism.
If you skip breakfast, your body will have to wait until lunch, until it begins to burn calories, or until your metabolism becomes active. If you are on a diet, do not skip breakfast.
06 Eat a hot meal
A hot diet not only stimulates and activates the body’s metabolic system, but can also enhance and maintain the body’s BMR.
At the same time, if you choose something that you chew a lot, you can feel full without eating too much.
07 Stimulate thyroid hormone
If the body’s thyroid function is impaired, the basal metabolic rate can drop to 50% of the normal basal metabolic rate. On the other hand, people with hyperthyroidism consume excessive energy, so they have an appetite but never gain weight.
Of course, it is not necessary to maintain hyperthyroidism, but hypothyroidism makes weight loss difficult.
08 Controlling sex hormone secretion
Sex hormone secretion affects the body’s basal metabolism, and the amount of sex hormone secreted decreases with age. This is one of the reasons why many people become obese after middle age.
Maintaining a regular sex life can increase the secretion of sex hormones and increase the body’s BMR.
09 Increase the proportion of body muscles
Exercise is the only way to get up. The higher the percentage of body muscle, the higher the BMR, and conversely, the higher the percentage of fat, the lower the BMR.
Therefore, exercise is the healthiest way to do it, as it requires effort to build muscle mass in the body.
Let’s work together and belong to a highly metabolic group. Become the next person who “doesn’t gain weight even if you eat well”!