What is basal metabolism?
Basal metabolism refers to the amount of energy required by the body to sustain life at rest. Specifically, it is the minimum amount of energy necessary for life-sustaining activities such as breathing, maintaining body temperature, and maintaining organ function. Basal metabolism varies from person to person and is mainly affected by the following factors:
Unraveling the mysteries of basal metabolism
Reason for individual differences Why does the basal metabolism differ from person to person even at the same age? This is mainly due to differences in body composition and muscle mass. People with a lot of muscle tend to have a high basal metabolism.
Aging and basal metabolism It is known that the basal metabolism decreases with increasing age. This is due to loss of muscle mass and changes in metabolism. However, you can maintain your basal metabolism with proper exercise and nutritional intake.
Meals and basal metabolism Meal content also affects basal metabolism. In particular, protein contributes to improving basal metabolism, and proper intake is important.
Basal metabolism accounts for most of your daily energy needs, and if you consume more energy than this, you will gain weight. Conversely, increasing your basal metabolism contributes to weight management and health maintenance. Moderate exercise, strength training, and a high-quality diet all contribute to improving your basal metabolism.
The key to health is basal metabolism! Points to know
Characteristics of people with good basal metabolism
People with good basal metabolism may have the following characteristics:
High muscle mass Muscle is a tissue that uses energy to maintain itself, and people with high muscle mass consume a lot of energy even when at rest. This contributes to increasing your basal metabolism.
Continue moderate aerobic exercise Moderate aerobic exercise improves your basal metabolism. In order to increase your basal metabolism, it is important to accumulate daily exercises.
Nutritionally balanced diet A well-balanced intake of nutrients such as protein, carbohydrates, and fat supports basal metabolism. Proper eating habits are important.
Enough sleep Lack of sleep is a factor that lowers your basal metabolism. It is important to ensure quality sleep.
Reduce stress Long-term stress has a negative effect on basal metabolism. To reduce stress, it is important to incorporate relaxation techniques and time for hobbies.
Avoid excessive dietary restrictions Eating an appropriate amount of food helps maintain a healthy basal metabolism. Extreme dietary restrictions may have the opposite effect.
By knowing these characteristics, you may be able to increase your basal metabolism in a way that suits you even more. It also shows healthy lifestyle habits to maintain a good basal metabolism. Why not try incorporating these elements to suit your individual living environment and constitution.
Characteristics of people with low basal metabolism
Conversely, people with low basal metabolism may exhibit the following characteristics, but these are general trends and vary from person to person.
Decrease in muscle mass Muscle is an important element that increases basal metabolism. If you have less muscle mass, your basal metabolism may decrease.
Lack of exercise Lack of exercise reduces muscle mass and contributes to lowering basal metabolism. A lifestyle of sitting for long periods of time or lack of exercise can worsen your basal metabolism.
Nutritional deficiency Lack of proper nutrition also leads to a decline in basal metabolism. In particular, protein, vitamin and mineral deficiencies affect metabolism.
Aging Basal metabolism decreases with age. This is due to loss of muscle mass and changes in metabolism.
Lack of sleep Lack of sleep can worsen your basal metabolism. Sufficient quality sleep supports your basal metabolism.
Stress Long-term stress can affect hormonal balance and reduce basal metabolism.
Excessive dietary restrictions Long-term extreme dietary restrictions and nutritional deficiencies suppress basal metabolism.
Is there anything that applies to you? It’s also important to take time to think about your body. It doesn’t matter if it’s something you can do right away. Let’s review your lifestyle habits. These characteristics are lifestyle habits and factors that can keep your basal metabolism low. However, these are general trends and vary from person to person. If you are concerned about your basal metabolism, it is important to seek professional advice.
Eat and lose weight! Eating techniques to increase basal metabolism
If you lose weight without eating, you won’t be able to maintain your health or physical strength, and you won’t be able to achieve your ideal body shape. Get your health and beauty while getting the nutrition you need. In order to eat and lose weight, eating techniques that increase your basal metabolism are important. Below is a specific approach to that end.
Focus on protein Protein is important for building muscle, and increasing muscle mass improves your basal metabolism. Make sure to eat high-quality proteins such as chicken, fish, eggs, and tofu.
Split meals Instead of eating 3 meals a day, eat small portions over 5 to 6 meals to maintain your basal metabolism at est. When you are in an excessively hungry state, your metabolism tends to decrease.
Eat foods that promote metabolism Ginger and chili peppers are known as foods that promote metabolism. It’s a good idea to use these spices wisely to create meals.
Eat high quality fats Appropriate fats support basic metabolism. Include healthy fats like avocado, nuts, and olive oil.
Choose low GI foods Foods with low GI (glycemic index) prevent a sudden rise in blood sugar levels and prevent disturbances in basal metabolism. These include vegetables, whole grains, and lentils.
Drink plenty of water Adequate water intake supports and accelerates metabolism. Increase your basal metabolism by drinking plenty of water.
Take calcium Calcium supports fat burning. It’s good to get calcium from low-fat dairy products, tofu, blue fish, etc.
While incorporating these dietary techniques, it is also important to exercise moderately and get quality sleep. However, the effects will vary depending on your individual constitution and health status, so it is best to seek advice from a nutritional expert or doctor.
Basal metabolism decreases with age
It is unavoidable that your basal metabolism decreases as you age, but there are some things you can easily incorporate into your daily life to improve it. It is important to make efforts every day.
Strength training Regular strength training is important because basal metabolism decreases when muscle mass decreases. It is effective to incorporate weight training and core training.
Aerobic exercise Aerobic exercise such as walking, jogging, and cycling improves cardiovascular function and activates basal metabolism. Aim to do at least 150 minutes of aerobic exercise per week.
Balanced diet A nutritionally balanced diet has a positive effect on basal metabolism. Make sure you’re getting high-quality protein, healthy fats, vitamins, and minerals. For those who find nutrition difficult, you can consider focusing on Japanese foods such as tofu and grilled fish.
Adequate water intake Lack of water may lead to a decrease in basal metabolism. Make sure to drink adequate water on a daily basis. Instead of thinking of sweet juice as water, think of it as sugar. Let’s be creative with tea, water, etc.
High quality sleep Lack of sleep is a factor that lowers your basal metabolism. Maintain regular sleep habits to ensure quality sleep. Let’s review our daily life with golden time in mind.
Stress management Long-term stress can disrupt hormonal balance and reduce basal metabolism. Relieving stress through relaxation techniques and hobbies can help. Try to make time to do what you love.
By adopting these lifestyle habits, you may be able to activate your basal metabolism and suppress its age-related decline. It is important that you continue as much as possible, depending on your individual health condition and physical strength.
Improve blood circulation and increase basal metabolism
The importance of promoting blood circulation
Good blood circulation supports the health of the body and is deeply involved in metabolic activity. Blood circulates efficiently throughout the body, improving the supply of oxygen and nutrients and promoting metabolism.
Signs and effects of poor blood circulation
Poor blood circulation can cause various symptoms. Sensitivity to cold, swelling, and fatigue are caused by poor blood circulation, and if this continues for a long period of time, it can lead to a decline in basal metabolism.
Lifestyle habits that promote blood circulation
Aerobic exercise: Aerobic exercise such as walking, jogging, and cycling improves heart function and improves blood circulation throughout the body.
Stretching and flexibility training Increases the flexibility of muscles and joints and improves blood flow. Massage is also recommended.
Water intake Drinking enough water will prevent your blood from becoming mushy and promote blood circulation.
Thermotherapy By warming your body using a bath or Indiba, your blood vessels will dilate and your blood circulation will improve.
Meals that promote blood circulation
Dietary fiber Dietary fiber contained in vegetables and fruits regulates the intestinal environment and supports blood circulation.
Antioxidants Antioxidants such as vitamins C and E protect blood vessels and improve blood circulation.
Omega-3 fatty acids Omega-3 fatty acids contained in fish and nuts promote blood thinning and improve blood circulation.
Easy habits to incorporate into your daily routine
Ankle rotation exercise Rotating your ankles while working or sitting will improve blood circulation in your legs.
Deep Breathing Deep and slow breathing has a relaxing effect and promotes blood circulation.
Improving blood circulation is an important element that increases basal metabolism and supports overall health. Make a conscious effort to promote blood circulation by actively improving your lifestyle, eating a balanced diet, and taking appropriate exercise.
Increase your basal metabolism by staying warm
There are multiple reasons why warming your body increases your basal metabolism. Below are the main reasons.
Increased energy consumption
Energy is required to warm the body. Your metabolism becomes active and fats and carbohydrates are burned to produce energy. This increases your basal metabolism.
Promote blood circulation
In warm conditions, blood vessels dilate and blood circulation improves. Good blood circulation ensures adequate supply of oxygen and nutrients to the tissues and improves metabolic activity.
Improving muscle flexibility
Warm conditions soften your muscles and increase flexibility. Flexible muscles improve performance during exercise and use energy more efficiently.
Promote fat burning
As your body temperature rises, it becomes easier for your body to use fat as an energy source. This promotes fat burning and improves basal metabolism.
Activation of enzymes in the body
Enzymes in the body become more active in a warm environment. This allows metabolic reactions to proceed smoothly and increases basal metabolism.
Combating cold stress
In cold environments, the body tries to stay warm, so it uses energy to maintain body temperature. This contributes to basal metabolism.
For these reasons, warming the body is an important factor in increasing basal metabolism and promoting healthy metabolic function. For these many reasons, I would like to recommend the heat therapy called Indiba, which is supported by many people. Indiba is a popular treatment that is painless and effective.
Indiba‘s strongest theory for increasing basal metabolism
“Indiba” is a beauty and health device that uses high frequency waves to approach deep tissues within the body. Indiba’s effect on increasing basal metabolism can be thought of in several ways.
Promote blood circulation
Indiba treatment promotes blood circulation. This allows oxygen and nutrients to be efficiently supplied to the body and improves metabolic activity. Good blood circulation contributes to improving basal metabolism.
Supports lymph flow
Indiba promotes lymph flow and supports the drainage of waste and excess fluid. This promotes detoxification in the body and improves metabolic function.
Relax and tone up muscles
Indiba’s electric current relaxes your muscles and at the same time mimics exercise to tighten them. Muscles that maintain proper tone use energy efficiently and support basal metabolism.
Increased body temperature
Indiba treatment may cause your body temperature to rise. An increase in body temperature increases basal metabolism and promotes energy use.
Improvement of cellulite
Indiba is also effective in improving cellulite. Cellulite is a condensation of fat and waste products, and improving it is expected to improve basal metabolism.
Relax and tone up muscles
Due to the action of the electric current, the muscles relax and tighten at the same time. By adjusting your muscles, you can expect to improve your posture and tone up your core.
Fusion of beauty and relaxation
Indiba treatment is not only for beauty purposes, but also has a relaxing effect. By reducing stress, the approach from inside and outside the body brings about a comprehensive increase in basal metabolism.
For these reasons, we recommend Indiba, which can help with diet, beauty, and disease prevention. However, Indiba is a device whose effectiveness varies depending on the practitioner’s experience and technique. Be sure to check the information about the salon beforehand. And it’s important to combine it with a healthy lifestyle. It is recommended that medical and cosmetic treatments be performed under the guidance of a specialist.
Aim to increase basal metabolism without exercising
Exercise is the best way to increase your basal metabolism, but some people may think that they are not good at exercise. Stretching and massage are recommended for such people. Since you can do it according to your physical condition, you can feel free to start doing it.
Stretching and massage help improve your basal metabolism. Below are some points about how these methods affect your basal metabolism.
muscle activation
Stretching and massage stimulate muscles and increase their activity. Active muscles use energy, resulting in an increased basal metabolism.
Increased flexibility
Stretching improves the flexibility of your muscles and joints. A flexible and well-balanced body can use energy more efficiently during movement, contributing to improved basal metabolism.
Promote blood circulation
Stretching and massage promote blood circulation. Good blood circulation promotes an efficient supply of oxygen and nutrients and supports metabolic activity.
stress reduction
Massages are relaxing, and stretching can also help reduce stress. Reducing stress balances your hormones and has a positive effect on your metabolism.
Post-workout heat effect
Stretching and massage may also be continued after exercise. This can provide a post-exercise after-warming effect and increase your basal metabolism for a long time.
Continuous effect of promoting metabolism
Stretching and massaging regularly will keep your muscles and joints flexible and improve blood circulation. If this is done continuously, it is expected that the basal metabolism will continue to improve.
For parts that are difficult to do yourself, it is a good idea to leave it to a professional at a salon. In addition, Indiba has a longer-lasting heating effect than other beauty salons, so it is recommended for those who have a long-term goal of dieting. These methods can be incorporated as part of a healthy lifestyle. However, there are individual differences, so it is important to find the appropriate method according to your physical condition and goals.
Does your basal metabolism increase when you lose weight? Will it go down?
Muscle loss due to rapid dieting
Rapid dieting and nutritional deficiencies can lead to muscle loss. When you lose muscle, your basal metabolism tends to drop.
Decreased basal metabolism due to calorie restriction
Long-term calorie restriction may reduce basal metabolism. This is a reaction in which the body attempts to adjust its basal metabolism to conserve energy.
There are individual differences
As each person reacts differently, losing weight does not necessarily lead to improved basal metabolism.
Maintaining or increasing muscle mass
By combining exercise and training in your weight loss process, you can maintain or increase muscle mass. Muscles use energy even when at rest, so increased muscle mass improves your basal metabolism.
Changes in body composition
Losing weight causes a decrease in adipose tissue, which may improve your basal metabolism. Adipose tissue plays a role in storing energy, so its reduction contributes to energy use.
Activation of metabolic activity
The process of weight loss typically involves a decrease in calorie intake, which causes the body to maintain and increase metabolic activity in order to conserve energy. This may contribute to improving basal metabolism.
In conclusion, it is expected that a healthy way to lose weight, exercise, and eat a balanced diet will contribute to improving your basal metabolism. It is important to avoid drastic measures and extreme calorie restriction, and instead focus on sustainable diet and lifestyle changes. There are individual differences depending on individual body shape and lifestyle, so first, think carefully about your body shape and lifestyle.
Which comes first: muscle or fat?
Is there anyone who loses fat but feels like they’ve lost muscle while dieting? What kind of diet was that person on? I think there are many people who have had the experience of not being able to achieve their ideal body shape, even if they try hard to diet and have a beautiful figure. If you’re going to try your best at dieting, you should definitely have a body shape that you want to have. What kind of diet is the best way to get that ideal body shape?
A diet that focuses only on weight
There are some risks to dieting with the sole goal of weight loss. A balanced approach is important, as it can be detrimental to your health. Below are some of the dangers.
Malnutrition
Pursuing weight loss alone can make it difficult to get enough nutrition. Malnutrition can weaken immune function and increase the risk of chronic disease.
muscle loss
Rapid dieting or extreme calorie restriction can cause muscle breakdown. Loss of muscle can lower your basal metabolism and have a negative impact on your body’s functions.
decreased metabolism
Long-term caloric restriction may cause the body to lower its basal metabolism to conserve energy. This makes it easier to gain weight back after the diet ends.
psychological impact
Pursuing weight alone can cause stress and anxiety, which can lead to eating disorders and negative effects on your mental health.
fundamental health neglect
If weight loss is your only goal, you may lack attention to your overall health. Health is not just about weight; it is made up of a wide range of factors, including nutrition, exercise, and psychological well-being.
A healthy diet approach emphasizes overall lifestyle improvements such as a balanced diet, adequate exercise, and good sleep. It is also important to maintain good health and manage your weight while receiving advice from experts and doctors.
dietary restriction diet
There are some dangers in dieting based solely on dietary restrictions. It is important to have a balanced approach and not rely on any single factor. Below are some of the dangers of dieting through dietary restrictions alone.
Malnutrition
Extremely restrictive diets make it difficult for your body to get the nutrients it needs. Malnutrition can lead to problems such as decreased immune function, iron deficiency anemia, and decreased bone density.
lack of energy
Excessive calorie restriction prevents your body from getting enough energy. This can lead to fatigue, decreased concentration, and decreased physical function.
muscle loss
If your diet is too restrictive, your body may use muscle as an energy source. Muscle loss can lead to a decrease in basal metabolism and weakening of the body.
rebound effect
When you lose weight rapidly through diet restrictions, your body may think it is in a state of starvation and try to store the calories you have taken in after you finish your diet. This is called a rebound phenomenon and can cause you to gain weight back quickly.
psychological impact
Extreme dietary restrictions can increase stress and anxiety and create an abnormal relationship with food. This can lead to eating disorders.
Health effects
Long-term dietary restrictions can affect your overall health. In particular, it may have a negative effect on organs such as the heart, kidneys, and bones.
A healthy diet should not only be about dietary restrictions, but also consider improving your overall lifestyle, including proper nutrition, exercise, and sleep. It is important to seek advice from your doctor or dietitian depending on your individual condition.
Diet with just exercise
Just do your best to exercise and eat whatever you want and as much as you want! The diet I decided on. What will happen?
Malnutrition
Exercise alone may not provide your body with enough nutrients. Restricting calories without getting the proper nutrients can lead to nutritional deficiencies and negative health effects.
rebound risk
If your diet is based solely on exercise, your calorie intake may be lower than the amount of calories you burn through exercise if your diet is insufficiently restricted. In this case, the lack of calorie intake will eventually increase your appetite and increase your risk of rebound.
les due to excessive load
Excessive exercise can increase your risk of injuries such as les, fractures, and tendonitis. In particular, unreasonable diet plans and excessive exercise can put a strain on your body and have a negative impact on your health.
increased stress
A diet that relies solely on exercise has severe time and energy constraints and can increase stress. Stress, on the other hand, can disrupt your hormonal balance and increase your appetite.
Difficulty in sustainability
An exercise-only approach can be more difficult to sustain than diet restriction. A sustainable diet is possible by combining diet and exercise in a well-balanced manner.
A holistic approach, combining a balanced diet with regular exercise, is the basis of a healthy and sustainable diet.
ideal diet
A healthy and ideal diet is based on a combination of a balanced diet, regular exercise, and a sustainable lifestyle. Below are the basic principles of a healthy and ideal diet method.
balanced diet
Take a well-balanced intake of the five major nutrients (protein, fat, carbohydrates, vitamins, and minerals).
Choose foods that include fresh fruits and vegetables, whole grains, and healthy fats.
moderate calorie intake
Avoid excessive calorie restriction and keep your intake in line with your basal metabolism. Weight loss at a healthy pace is better than rapid weight loss.
sports
Establish an exercise habit by combining aerobic exercise with strength training. Ideally, you should do at least 150 minutes of aerobic exercise per week and strength training at least twice a week.
hydration
Drink enough water and make a habit of drinking water. Staying hydrated is especially important when exercising.
stress management
It is also important that stress is properly managed. Take appropriate rest and relaxation techniques to maintain your mental and physical health.
sleep
Make sure you get enough sleep and make sure you get good quality sleep. Lack of sleep can affect your appetite and metabolism.
Planning and goal setting
It’s important to set realistic and sustainable goals and monitor your progress. Aim for healthy lifestyle changes rather than drastic changes.
expert advice
It is important to receive advice from experts such as doctors, nutritionists, and trainers depending on your health condition.
A healthy diet isn’t just about weight loss, it’s about maintaining overall health and building sustainable lifestyle habits.
