什麼是基礎代謝? 對減肥有什麼作用?

什麼是基礎代謝? 對減肥有什麼作用?
在了解基礎代謝減肥法之前，我們必須先知道基礎代謝這個概念。
基礎代謝是指人體維持生命的所有器官正常運轉所需要的最低熱量需要。換句話說，在減肥的時候，如果你不想因為減肥影響到自己的健康，影響到自己身體器官的正常運轉，那麼你每天的熱量攝入至少需要
滿足基礎代謝。即進行限量攝取卡路里來減肥時的最低值是多少?
結合我們前面說的內容，減肥需要適當健康的減肥飲食，但是又不可以過度節食。在此之前，我們沒有給過度節食一個量的定義，沒有講明具體吃多少算節食。那麼今天，我給它下一個定義：當你飲食的總攝入熱量，長期地不能滿足基礎代謝時，你就屬於過度節食。因為此時你體內用於維持身體器官運轉所需要的熱量供應出現了問題，你的健康受到了威脅。用一句話來總結就是想要健康減肥，就不能過度節食；想要不過度節食，每天通過飲食攝入的熱量必須滿足基礎代謝。
由此延伸出的減肥法，就是說要想快速減肥，就是吃得越少越好；但是要想健康減肥，就必須吃到滿足基礎代謝的量。所以如果一個人想在健康的基礎上最快速地減肥，就要使他每天的飲食總熱量值等於他的基礎代謝值。每天攝入的總熱量值等於基礎代謝值——這就是基礎代謝減肥法的核心。
當然，這僅僅是從熱量層面解讀，減肥還有很多其他的角度，比如營養、運動、睡眠、體質等，後面會給大家逐一解讀。相比於世界衛生組織和美國運動醫學會的建議，基礎代謝減肥法的優勢在於，它更具有個體化的意義，能夠根據每一個人不同的身體情況，去決定減肥的時候攝入的最低熱量值，而不是一刀切地劃定一個數值。它既保證了減肥者的健康，使之不至於因為長期過度節食麵臨代謝速度下降和後續的體重反彈，又保證了減肥的速度，使減肥者在保持健康的基礎上達到最快的減肥速度。所以採用基礎代謝減肥法，哪怕是年過半百代謝速度下降的人，也能高效減肥。
給大家看一個例子吧。我有一個的健康網上減肥班的粉絲，她今年剛好50歲，身高163厘米，BMI（身體質量指數）是22，屬於體形微胖者，體脂率卻有29.6%。她深知微胖體形的人減肥困難，再加上自己年齡偏大，減肥更是難上加難。後來，我讓她參加了兩次減肥課程，第一次是基礎班，幫助她了解健康、營養的飲食搭配知識，養成良好的生活習慣；第二次是忠粉減肥課程，這一次我為她開了中藥調理體質，改善她基礎代謝慢的
情況。 21天裡她的體重減了4.4斤，內臟脂肪、脂肪率都降了不少，而肌肉量、蛋白質含量、基礎代謝速度也保持得不錯，減肥的效果和質量都非常高，勝過一眾小年輕！
接下來有兩個核心問題：
1. 每個人的身體條件不一樣，怎麼才能知道自己的基礎代謝值
呢？
2. 每個人攝入的食物不同，對食物的烹飪方法不同，攝入食物的
分量也不同，怎麼知道自己攝入的熱量是否等於基礎代謝值呢？

What is basal metabolism?
Before understanding the basal metabolism weight loss method, we must first know the concept of basal metabolism.
Basal metabolism refers to the minimum calorie required for the normal functioning of all organs that sustain life in the human body
need. In other words, when losing weight, if you don't want to affect your health because of weight loss
health, affects the normal operation of your body organs, then your daily calorie intake needs at least
Satisfy basal metabolism.
Combined with what we said earlier, weight loss requires a proper diet, but it cannot be over
Diet. Prior to this, we did not give a quantitative definition of excessive dieting, and did not specify the specific
How much you eat counts as a diet. So today, let me give it a definition: when the total caloric intake of your diet
When you cannot meet the basal metabolism for a long time, you are over-dieting. Because at this time your body
There is a problem with the calorie supply needed to keep the body's organs running, and your health suffers
threat. To sum up in one sentence, if you want to lose weight healthily, you must not over-diet;
Excessive dieting, the daily calorie intake through the diet must meet the basal metabolism.
The weight loss method that extends from this means that if you want to lose weight quickly, you need to eat less and less.
Good; but if you want to lose weight healthily, you must eat the amount that meets your basal metabolism. So if a
If an individual wants to lose weight as quickly as possible on a healthy basis, he must make the total calorie value of his daily diet, etc.
on his basal metabolic value. The total calorie intake value per day is equal to the basal metabolic value - this is the basal metabolic value
The core of the basal metabolic weight loss method.
Of course, this is only interpreted from the calorie level. There are many other angles to lose weight, such as
Nutrition, exercise, sleep, physical fitness, etc., will be explained to you one by one later. compared to World Health
According to the recommendations of the organization and the American College of Sports Medicine, the advantage of the basal metabolic weight loss method is that it is more
The meaning of individualization, can decide when to lose weight according to each person's different physical conditions
The minimum calorie intake, rather than a one-size-fits-all value. It guarantees both dieters
health, so that it does not face a decline in metabolic rate and subsequent weight loss due to long-term excessive dieting
Rebound, and ensure the speed of weight loss, so that the loser can achieve the fastest speed on the basis of maintaining health.
Weight loss speed. Therefore, the basal metabolic weight loss method is adopted, even if the metabolic rate declines after half a year
People can also lose weight efficiently.
Let me show you an example. I have a fan from Nantong, Jiangsu, she is just 50 this year
Aged, 163 cm tall, BMI (Body Mass Index) is 22, is a slightly obese person with body fat
The rate is 29.6%. She is well aware that it is difficult for people with a slightly fat body to lose weight, and because she is too old,
Losing weight is even harder. Later, I put her in two weight loss camps, the first one was the basics
to help her understand the knowledge of healthy and nutritious diet and develop good living habits;
The second time was the loyal fan camp, this time I prescribed traditional Chinese medicine for her to condition her constitution to improve her slow basal metabolism.
Happening. In 21 days, she lost 4.4 pounds, and her visceral fat and fat percentage dropped a lot.
Muscle mass, protein content, basal metabolic rate are also maintained well, the effect and quality of weight loss
They are all very tall, better than many young people!
Then there are two core questions:
1. Everyone's physical condition is different, how can you know your basal metabolic value?
Woolen cloth?
2. Everyone eats different foods, cooks them differently, and eats them differently.
The weight is also different, how do you know whether the calories you consume are equal to the basal metabolic value?