Patient's question:
What is the basic metabolism? I don't know what methods can be used to improve it. It might be my fault, I eat a lot, so I tend to be obese. Please let me know if you have any ideas. What methods can be used? Thank you.Doctor's answer:
Metabolic Slimming Method: Key PrinciplesWe have all wondered why the best of friends can eat an entire box of ice cream without gaining a single pound, while we feel our buttocks getting heavier after just a small spoonful. The answer is actually quite simple—it's because everyone's metabolic rate is different. Metabolism is like a small engine in our bodies, constantly burning calories every minute to keep everything running smoothly. Due to genetic factors or certain conditions, some women's fat-burning rates are faster than others. However, age, weight, diet, and exercise habits are also significant factors. As we age, our metabolic rate tends to slow down. Generally speaking, if you don’t exercise extra, your body will burn 100 fewer calories per day between the ages of 25 and 35. But even so, we can still tap into the potential of our metabolism. Experts have provided methods to maintain or even boost our metabolic rate, helping you lose weight more easily.
You might wonder: If the goal is to lose weight, why keep eating? It sounds contradictory. In reality, eating 5-6 small meals a day is more effective for metabolism than 3 large meals, with a metabolic rate of 24 to 7. Additionally, this approach prevents overeating after long periods of hunger. Don’t let the interval between meals exceed 4 hours, and ensure each meal includes protein to boost your metabolic rate. For example, you could start your day with a high-fiber cereal and fruit, have a yogurt and fruit snack in the morning, enjoy a green vegetable salad with some chicken or fish for lunch, add a snack around 3-4 PM (like a banana and a slice of low-fat cheese), and have a light, simple dinner with a serving of vegetables and 120-180 grams of chicken, fish, or other lean meat to increase protein intake. If you go to bed late, you can also have a late-night snack.
The Dangers of Extremely Low-Calorie Diets
Our bodies are "programmed" to maintain energy needs, ensuring basic metabolism and daily weight. If you suddenly reduce your calorie intake by 1000 calories, your "resting metabolic rate" (the calories your body burns to maintain basic functions like breathing and heartbeat) will automatically decrease. Your body will mistakenly think you’re starving and need to balance things out. Not only will you not burn more calories, but you’ll also disrupt normal bodily functions.
So, how many calories should you consume? It depends on your activity level. Multiply your current weight by 11 to determine your daily calorie needs. For example, if you weigh 55 kilograms, you’ll need about 1320 calories per day. Even if you’re under 1.6 meters tall, your daily intake should not be less than 1200 calories. Research shows that consuming fewer than 1200 calories per day can reduce your resting metabolic rate by as much as 45%.