What is good or bad basal metabolism? Can’t you lose weight if your metabolism is low?
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The topics of “good metabolism” and “bad metabolism” are often raised.
It seems that there are many good things when basal metabolism is high, but on the contrary, what happens when basal metabolism is low? Here, we will tell you about the characteristics of people with low basal metabolism, the effects of low basal metabolism, the reference value of basal metabolism, and how to raise metabolism.
For basic knowledge of basal metabolism, please refer to this column “Can basal metabolism be raised? How to do it?”.
What’s wrong with low basal metabolism? What will happen?
We often use the terms good and bad metabolism, but the term metabolism is also replaced by the efficiency of energy and nutrient utilization.
A body with a high basal metabolism is one that can fully utilize the nutrients it has taken.
On the other hand, a body with a low basal metabolism can be said to be a body that has difficulty in using the nutrients it has taken, that is, it is difficult to burn calories.
Due to a decrease in basal metabolism, it is easy to fall into a state of calorie consumption <calorie intake, and this state naturally becomes fat.
If your basal metabolism is low, your daily calorie consumption will decrease and you will get fat.
Let’s take a look at the mechanism.
It can be seen that the mechanism of human life support works there and increases fat.
1: When the body temperature drops due to a decrease in metabolism, blood vessels contract and blood flow deteriorates.
2: Blood has an important function of delivering nutrients and oxygen, and in order to improve that function, it begins to store subcutaneous fat to warm the body. The energy that is not consumed due to the decrease in metabolism is
used for the accumulation of subcutaneous fat and becomes fat.
A decrease in basal metabolism means that less energy is used to live, but it also means that the functions of blood vessels, internal organs, and muscles are weakened.
A decrease in basal metabolism can lead to the following symptoms:
- Rough skin
- Cold sensitivity
- Low blood pressure
- Hypothermia (normal fever is 35 ° C or less)
- Look sick
- Get tired easily
- Irregular menstruation
- constipation
What causes low basal metabolism?
1Basal metabolism decreases with age.
The peak is in the early teens, and the upper grades of elementary school, which is in the middle of the growth period, has the highest basal metabolic rate.
In addition, the basal metabolic rate changes not only with age but also with gender. Females, who have less muscle mass than men, have a lower basal metabolic rate than men.
2As muscle mass decreases, so does basal metabolism.
The amount of basal metabolism consumed by skeletal muscle accounts for 20% of the total. The next largest is consumption in the liver and brain. In addition, the weight of other organs does not increase or decrease as much as skeletal muscle, and it is thought that skeletal muscle is relatively likely to affect basal metabolism.
3An irregular diet reduces basal metabolism.
I think you’ve had the experience of warming your body when you eat. This is diet-induced heat production, where the internal organs burn energy for digestion and raise body temperature.
Unreasonable diets that reduce your diet and irregular diets, such as late-night meals, will keep your body cold and lower your basal metabolism.
What is the standard value of basal metabolism in the first place?
The 2015 edition of the Japanese Dietary Intake Standards established by the Ministry of Health, Labor and Welfare contains a guideline for basal metabolic rate by gender and age. Although there are individual differences depending on the physical constitution, it is a guide to know the approximate basal metabolic rate.
On the other hand, according to the data used in the Ministry of Health, Labor and Welfare’s “Japanese Dietary Intake Standards (2015 Edition)”, the estimated daily energy requirements (kcal / day) of Japanese people are as follows according to age. It has become.
◆ Estimated energy requirement (kcal / day) (Physical activity level: normal)
- woman
- 12-14 years old 2,400kcal
- 15 to 17 years old 2,300 kcal
- 18-29 years old 1,950kcal
- 30-49 years old 2,000kcal
- 50-69 years old 1,900kcal
- male
- 12-14 years old 2,600 Kcal
- 15 to 17 years old 2,850 Kcal
- 18-29 years old 2,650 Kcal
- 30-49 years old 2,650 Kcal
- 50-69 years old 2,450Kcal
If you eat more than you need for this day, you will accumulate fat and become fat. On the contrary, if you continue to eat less than these calories, you will eventually lose weight. However, it is not good for the calorie intake to be lower than the calorie consumption due to basal metabolism. Spend less calories than your basal metabolism because you may be injured in a dangerous situation where you are constantly lacking energy at the level of vital activity.
For example, looking at the table above, the basal metabolic rate of a 40-year-old female is “1,140 kcal”. According to the estimated energy requirement, females aged 30 to 49 are “2,000 kcal”, so the amount that can be reduced by dieting is 2,000-1140 = 860 kcal “860 kcal”.
This is a good diet when your basal metabolism is low!
Four elements are indispensable for ingredients that raise basal metabolism. It is important to incorporate these four types into daily menus in a well-balanced manner: “warming the body,” “building muscles,” “promoting metabolism,” and “adjusting thyroid hormones.”
Ingredients that warm the body
When the body temperature is low, the internal organs work slowly and the basal metabolism decreases accordingly. Therefore, it is important to actively consume foods that warm the body and raise the body temperature. The ingredients that are effective in warming the body are mainly “capsaicin”, “shogaol”, “allyl sulfide”, and “vitamin E”.
- ・ Capsaicin: chili pepper, chili pepper, etc.
- ・ Shogaol: Ginger
- ・ Allyl sulfide: green onions, onions, garlic, garlic, scallions, etc.
- ・ Vitamin E: pumpkin, sweet potato, eel, almond, sesame, etc.
Ingredients that build muscle
The proteins that make up muscle are made from amino acids. Therefore, active intake of amino acids makes it easier for fat to burn.
- <Amino acids that increase metabolism>
- ・ Lysine: fish and shellfish, meat, liver, milk, cheese, soybeans, white beans, etc.
- ・ Arginine: chicken, pork, bonito, soybeans, gelatin, peanuts, etc.
- ・ Alanine: chicken, freshwater clam, scallop, squid, eel, salmon, shirasu, horse mackerel, etc.
- ・ Proline: pork, bonito, cheese, gelatin, etc.
Those that help the metabolism of sugars and lipids
Vitamin B group including vitamin B1 that supports metabolism of sugar and vitamin B2 that supports metabolism of lipid is an indispensable ingredient for diet.
<Ingredients rich in B vitamins>
Pork, liver, eel, blue-backed fish, tuna, bonito, salmon, eggs, milk, brown rice, natto, soybean products, beans, etc.
Ingredients that regulate thyroid hormone
Thyroid hormone is a hormone secreted by the thyroid gland near the Adam’s apple and regulates metabolism.
<Good ingredients for the thyroid gland>
Salmon, Brazil nuts, white beans
All the ingredients that raise basal metabolism are familiar and can be immediately incorporated into menus.
Please devise and incorporate it in your daily life.
Let’s exercise first to raise basal metabolism!
As muscle mass decreases, basal metabolism decreases accordingly. If you don’t have a habit of moving your body on a daily basis, your muscles will decrease year by year after you are in your twenties, and you will be more likely to gain fat. The fastest way to increase your basal metabolism is to build muscle. And it is important to keep the muscles moving. If you have a small amount of muscle, start muscle training first. For those who are anxious about doing heavy exercise, long-lasting aerobic exercise such as walking is effective. The heart and lungs can be moved comfortably, and the increase in blood flow throughout the body can be expected to increase the amount of metabolism. As you become more accustomed to physical activity, you can expect even more effects by combining aerobic exercise with muscle training.
・ Get off at the station just before the nearest station and walk for one station
・ Avoid escalators and elevators and use stairs as much as possible
・ Stand on trains and buses even if seats are available
Even with such a small habit, if you accumulate it, you should get a lot of exercise. You can also enjoy walking with a pedometer or music player.
Increase basal metabolism and make your body thinner!
I think many people have given up on how to increase the basal metabolic rate and how it can’t be helped to decline with aging. Maintaining or increasing your basal metabolic rate not only helps you lose fat, but also improves your body’s functioning. It is said that if you raise your body temperature and your basal metabolism rises, your immunity will increase. First of all, in your daily life, try to work on a life that raises basal metabolism from where you can, such as eating and exercising.