Everyone knows that reducing fat needs to consume more energy than it consumes. The adult energy demand depends on three factors: basal metabolic rate, dietary heat and physical activity. Today we talk about basal metabolic rate.
Basal metabolism refers to the energy metabolism of the human body in an awake, lying, fasting, and 20 degree Celsius environment. The basal metabolic rate is the minimum amount of energy consumed to maintain the most basic life activities per unit of time. This energy consumption is Fairly constant.
　　 Tips1: Basal metabolism is the energy metabolism of the human body in its basic state. The basal metabolism per unit time is called basal metabolic rate (BMR).
Basal metabolic rate accounts for the largest proportion of total energy consumption, which is approximately 60% to 75% of daily energy expenditure. It is the energy value needed to maintain normal body functions such as respiration, cardiac function, and thermoregulation. Factors that increase the basal metabolic rate include increased net tissue, youth, abnormal body temperature, menstrual cycles, and hyperthyroidism. Factors that reduce the basal metabolic rate include low calorie intake, net tissue loss, and insufficient thyroid function. In addition, genetic differences in metabolic function can reach 10% to 20% (this is one of the reasons why some people do not eat fat).
　 Tips2: The basal metabolic rate accounts for the largest proportion of total energy consumption.
Here are some of the factors that affect energy metabolism:
1, muscle exercises
Muscle exercise has a significant effect on energy metabolism. The degree of muscle activity is called the strength of muscle work, which is commonly referred to as labor intensity or physical activity. The labor intensity is proportional to the oxygen consumption, so the energy metabolism value can be used as an indicator to evaluate the labor intensity.
2. Spiritual activities
When the body's mental activity is in a state of tension, such as annoyance, fear, or strong emotional excitement, it can cause unconscious skeletal muscles to increase tension and promote the release of metabolic endocrine hormones such as epinephrine, thereby significantly increasing energy metabolism.
3, the special dynamic effect of food
The special dynamic effect of food refers to the consumption of heat energy due to the food intake process. Experiments have shown that eating can increase the metabolism of heat energy. The specific food dynamics of various nutrients are different. Consumption of sugar consumes 5% to 6% of the calories produced by sugar, 4% to 5% of fat, and 30% of protein. The heat energy consumed by the special dietary power of food in our country is about 10% of dietary calories.
4, the ambient temperature
When the human body is quiet, energy metabolism is most stable in an environment of 20 to 30°C. When the ambient temperature is lower than 20, the metabolic rate begins to increase. When the environment falls below 10°C, the energy metabolism increases significantly, which is mainly due to the increase of muscle tension and chills caused by cold stimulation. When the ambient temperature is 30 to 45°C, the energy metabolism will also increase. This is due to the increase of the activity of the enzyme in the body, the acceleration of the chemical reaction speed, the strong sweating function, and the enhancement of the circulation and the respiratory function.
　 Tips3: Muscle movement, mental activity, food specific dynamics, and ambient temperature all affect energy metabolism .
Here are some factors that affect basal metabolic rate
1, body type
In general, among the ordinary people of similar weight, the basal metabolic rate of the former is higher than that of the pudgy person, which is related to the proportion of lean body mass in the body. More adipose tissue is The relative heat consumption in metabolism is lower than that in lean body mass.
2. Age
In human life, the infant and toddler stage is the most active stage of metabolism, including the basal metabolic rate, the growth and development of newborn infants are fast, and the basal metabolic rate is high, and the basal metabolic rate gradually decreases with age. The basal metabolic rate decreases about 2% every 10 years in adulthood. Adults are significantly lower than children, and older adults are lower than adults.
3, gender
Actual measurements show that women have lower basal metabolic rates than men at the same age and same body surface area. Normally, women have about 5% to 10% lower basal metabolic rate than men, even in the same height and weight. Because women's proportion of lean body mass is lower than men's, women's basal metabolic rate during pregnancy increases significantly, and the rate of increase can reach about 28%, which is related to increased placenta, uterus, fetal development, respiration, and heart rate heat consumption.
4, hormones
Hormones have a great influence on the metabolism and regulation of cells. Many glands secrete hormones that regulate cell metabolism, such as the thyroid and adrenal glands. When the hyperthyroidism can increase the basal metabolic rate; on the contrary, when suffering from myxedema, the basal metabolic rate is lower than normal. When the function of the adrenal cortex and pituitary gland is low, the basal metabolic rate decreases. That is, endocrine abnormalities can affect the basal metabolic rate.
5, temperature
The basal metabolic rate of residents in hot areas is generally low, and the general resident population is approximately 10% lower than the basal metabolic rate of similar residents in temperate regions. On the contrary, the basal metabolic rate in cold regions is 10% higher than in temperate regions. Normally, the cold winter season is significantly higher than the hot summer season. In the season, there are obvious differences.
6, body surface area
The basal metabolic rate is not proportional to body weight, but is proportional to body surface area. Therefore, physiologically, it is generally appropriate to measure the energy metabolism rate using the surface area of ​​the square meter as the standard.
　　 Tips4: Body size, age, sex, hormones, temperature, and body surface area all have an impact on the basal metabolic rate.
It is because of basal metabolism that you need to reduce fat through scientific methods to ensure that you meet the ideal body shape with a healthy body.
Spring is coming. In order to show the perfect figure in the summer and continue to enter the fat-reducing period, for any female who loses fat, apart from training and eating, there are still many places that you need to pay attention to. A more comprehensive understanding of fat loss and reasonable arrangements for diet and training will make you more effective.
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