Let's uncover the culprits slowing down your metabolism. Those familiar with fitness and weight loss will be no stranger to the term "basal metabolic rate" (BMR). Properly increasing your BMR can significantly aid in weight loss and body shaping. Our BMR is closely related to our body type, age, and gender, but the following factors can also slow it down. Sleep is also a process of energy replenishment for our bodies. Insufficient sleep significantly impacts metabolism. Sleep deprivation leads to abnormal leptin function, making it difficult to feel satisfied even with frequent meals. Therefore, ensuring at least 7 hours of sleep daily is crucial for maintaining a normal metabolic rate. Adequate daily water intake is essential, helping you stay alert and boosting metabolism. When the body is dehydrated, metabolic rates drop by about 10%. So, even with a busy schedule, don't forget to drink water. A normal adult should drink at least 1200 ml of pure water daily in addition to what they get from food. While running offers numerous benefits, including improved cardiovascular function and fat loss... However, running alone is far from enough. Only by adding moderate strength training can you help speed up your metabolism and burn fat even during rest periods. Protein is a fundamental element for increasing muscle mass. If you're going to the gym, it's best to consume enough protein beforehand to help repair your body during training and make your muscles stronger. This is because the body needs more energy to digest protein compared to fat and carbohydrates. Clear research has shown that adequate sun exposure can replenish the body's daily vitamin D needs and also increase metabolic rate, helping to release carbon monoxide from the body. Trying to lose weight through dieting is very unhealthy; when the body doesn't receive enough food, it automatically slows down its metabolism. Whether you feel full or not is not the standard for deciding whether to diet; your daily nutritional needs must be met. Therefore, a balanced diet is extremely important. Only with a rich intake of food can you ensure adequate nutrient intake and prevent your metabolism from slowing down. High-quality protein plays a vital role in our growth and nutrition; consuming enough high-quality protein is essential to improving your metabolism. Fish, shrimp, meat, eggs, dairy, and beans-these are common sources of protein in our daily lives. We should consume at least four servings of these daily, and you can add more. The various harms of staying up late won't be elaborated on here; try to be asleep before 11 pm every day. Additionally, a timely afternoon nap can help keep your body active. That's all for the knowledge about basal metabolism; understanding it is important, but putting it into practice is even more crucial.
