Protein is an effective nutrient for increasing basal metabolism. “I envy people who don’t put on weight easily…” is something many people may think, but even now you can create a body that is less likely to put on weight and easier to lose weight. By increasing your basal metabolic rate. You can burn energy without doing anything and have a body that is more likely to lose weight.
If you repeatedly restrict your diet too much just because you want to lose weight. It can lower your basal metabolism and make you more susceptible to gaining weight. When dieting, it’s important not only to reduce the amount of energy you take in but also to build a body that burns energy easily.
What is Basal Metabolism Anyway?
Breathing, maintaining body temperature, and other activities to sustain life are performed unconsciously, but these activities also consume energy. The energy consumed by these activities to sustain life is called basal metabolism.
Everyone consumes energy through basal metabolism. However, the amount of energy consumed (basal metabolic rate) varies from person to person. In other words, some people consume a lot of energy even when they are still, while others do not. Basal metabolic rate is greatly influenced by muscle mass, and people with less muscle mass tend to have a lower basal metabolic rate. For this reason, dieting tends to focus on reducing body fat. But increasing muscle mass is also an effective way to make it easier to reduce body fat.
Two Ways to Boost Your Metabolism That You Can Start Doing Today!
1. Exercise to Increase Your Basal Metabolism
When muscle mass decreases, basal metabolism also decreases. Extreme dietary restrictions may result in temporary weight loss, but they can easily lead to rebound weight later. Extreme dietary restrictions lead to a decrease in muscle mass. This in turn leads to poor metabolism and a tendency to put on weight more easily, which is the cause of rebound weight gain. It is important to consider body fat percentage and muscle mass when dieting, rather than just focusing on weight.
Increase Your Muscle Mass With Strength Training!
To increase muscle mass, strength training such as squats and abdominal exercises are effective. To increase muscle mass, it is not enough to do strength training every day. Since muscles need to rest, it is recommended to do it 2 to 3 times a week.
2. Foods That Boost Your Metabolism
Protein is an effective nutrient for increasing basal metabolism. Extreme dietary restrictions and nutritional imbalances can also lead to a decrease in basal metabolism due to a decrease in muscle mass. So it is important to take in enough protein and eat a nutritionally balanced diet.
3. Proteins That Build Muscles
Muscles are made of protein, so if you don’t take in enough protein, you won’t be able to build muscle mass. Also, even the same protein contains different types and amounts of amino acids. So it’s important to take in a balanced amount of amino acids.
Foods that contain a good balance of essential amino acids
The main foods are “foods with an amino acid score of 100 (foods containing high-quality protein)” that contain a balanced amount of essential amino acids. That cannot be produced in the body and must be obtained from food are as follows:
Supplements That Contain Protein and Increase Basal Metabolism
Protein supplements contain a good balance of essential amino acids. However, taking protein alone is not enough to increase muscle mass and raise your basal metabolism. Protein is a nutrient necessary to maintain and increase muscle mass, but taking too much can cause weight gain. When taking protein supplements, you need to consider the amount you take.
The recommended daily amounts of protein in the Dietary Reference Intakes are as follows:
| Age (years) | Male | Woman |
|---|---|---|
| 15 to 17 | 60 g | 55 g |
| 18 to 29 | 60 g | 50 g |
| 30–49 | 60 g | 50 g |
| 50～69 | 60 g | 50 g |
From “Dietary Reference Intakes for Japanese” (2010 edition)
Metabolism is Affected By Age
Many people say that they suddenly become more prone to gaining weight after turning 30. But this is because basal metabolism is affected by aging. The main reasons why basal metabolism decreases with age include the following:
- You often lose muscle mass as you get older.
- In young people, the basal metabolic rate is high because energy is consumed for growth, etc.
If you feel like you’ve gained weight even though you haven’t increased the amount of food you eat. Or if your diet is not working as well as you should, your basal metabolic rate may be dropping. It’s important to reduce the amount of unnecessary energy you take in. However, raising your basal metabolic rate is also necessary to make your diet go smoothly.
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