Method 1: Calculate your basal metabolic rate.
1, determine your basal metabolic rate (metabolism at rest). You can find an online calculator, or you can use the following formula, depending on your sex: woman: basal metabolic rate = 655+(4.35 x pound weight)+(4.7 x inch height)-(4.7 x age).
Male: basal metabolic rate = 66+(6.23 x pounds)+(12.7 x inches height)-(6.8 x age)
2. Use Harris-Benedict equation to calculate your daily calories. Once you calculate your basal metabolic rate (BMR), you can evaluate your total calorie needs at different stages of activities. Lowering your metabolism means that you are "rejecting" what is inside your body, which will reduce your calorie demand. Use the BMR method to do the following calculations, if you: seldom exercise: calories needed to maintain weight = basal metabolic rate x 1.2.
Exercise every week 1 to 3 days: required calories to maintain weight = basal metabolic rate x 1.375.
Exercise for 3-5 days every week: required calories to maintain weight = basal metabolic rate x 1.55.
Exercise 6-7 days a week: calories needed to maintain weight =BMR x 1.725.
Daily intensity training: required calories to maintain body weight = basal metabolic rate x 1.9.
Method 2: To gain weight, you need to lower your metabolic rate.
1, you know that weight gain is not necessarily the fault of low metabolism. If you want to gain weight, gain weight healthily and discuss how to adopt a healthy way. Doctors generally believe that other factors will lead to weight gain or loss more than metabolism. These factors include: the number of calories burned per day
The amount and intensity of your exercise.
Your genes and family history
Drugs you might use
Other unhealthy living habits such as lack of sleep.
2. Understand that reducing your metabolism may not be the healthiest way to gain weight. Some bad practices will reduce your metabolism: skipping breakfast, taking very few calories, etc. Medical weight gain is often one of the reasons: increasing calorie intake. Take in more calories than your body needs in one day.
Solving any potential medical problems may lead you to lose weight, such as thyroid problems, diabetes, anorexia nervosa.
3. Don't eat. If you want to lower your metabolic rate, start skipping breakfast. This is not a healthy way to reduce your metabolism, but it is effective. Skipping breakfast will lead the body to think that it may be necessary to prepare for famine and reduce its metabolism to save energy.
4. Eat fewer calories. When you give your body fewer calories, it will reduce your overall metabolic rate as compensation. It makes sense: with fewer calories to support work, when your body gets more calories, your body will not use all the calories it expects to consume. Note: When you give less calories to your body, you may damage your muscles or body tissues to make up for the lack of calories. If you are already slim, this is not a good way to gain weight.
5. take a nap. Every time you go to sleep, your metabolic rate drops, and it stays down for a while after you wake up. In the article "Health Care" on February 6th, 20 13, "The metabolic rate will reach the lowest when people are asleep. When you wake up in the morning, your metabolism will gradually return to normal level. Measuring your metabolism in the laboratory is the number of calories burned per minute by your body weight, which is the lowest when you just wake up and the highest when you do a lot of activities.
6. Replace simple carbohydrates (sugar) with complex carbohydrates (starch and fiber). Studies show that sugar and fruit are digested and absorbed much faster than complex carbohydrates. For example, bread will make your blood sugar go up and down like a roller coaster. In fact, the reason why sugar and fruit are more easily absorbed by blood sugar reaction is that the blood sugar concentration rises and falls too quickly after eating bread. Sucrose (sugar) also contains fructose, while complex carbohydrates are composed of specialized glucose units. As a result of fructose consumption, there is a greater burning than glucose.
Choose high-fiber foods, such as grains (especially coarse grains) and vegetables. A high-fiber diet has been proved to reduce calories (burn calories) six hours after meals.
7. Nuts and seed foods contained in the diet, all these products you can eat have no water, and are rich in unsaturated fat, with high calories. The calories contained in each 28g package are amazing, and the oxidation rate of various unsaturated fats in nuts is much slower than that of a single unsaturated fat. Nuts and seeds are also rich in amino acid arginine. Arginine is used by the body, and the gas of nitric oxide has been proved to reduce metabolic rate.
Method 3: Reduce your metabolism when living conditions permit.
1, wear warm. Heat loss is the main energy consumption, so wearing warm clothes can slow down your metabolism. When you feel cold, the uncoupling proteins of cells in your body will increase. Uncoupling proteins can interfere with ATP production, leading to the generation of heat, rather than the useful energy in your food intake. In this case, the level of thyroid hormone also rises. This may induce uncoupling proteins. Thyroid hormone is the most important regulator affecting basal metabolic rate.
2. If you have the same sex, snuggle up to each other. If you are outdoors, try to find a warm place or build a shelter.
3. Lie still. Everything you do is consuming calories, even simple actions such as picking up a stick or jumping off a rock. After you exercise for a period of time, even when you are resting, your metabolism remains unchanged for a certain period of time.
4. Don't drink cold drinks or eat snow. Your body needs a lot of heat to heat the water you drink. This is an energy-saving way, which is a key task for hunting food to survive when you are faced with the investigation of escape routes.
Tip Avoid caffeine. Caffeine is irritating, which will speed up your heart and improve your metabolism.
Keep warm, but don't overheat. Make sure to keep the air circulating at all times. Overheating will cause you to sweat and make your body burn more calories, so will being too cold.
Try to relax. When you find yourself in a panic, excessive stress will make your body consume more energy, and stress will lead to an increase in adrenaline and thyroxine, which are two hormones that lead to an increase in metabolism.
Keep in mind that keeping the temperature (but not too hot or too cold) is the best way to store energy. Studies have shown that the energy consumption of the body is most effective at the temperature of 24-27 C (75.2-80.6 F). However, at room temperature of 20-22 C (68-71.6 F), the body will generate extra heat. It is this slight difference that leads to a 2-5% increase in metabolism. The temperature of 28-30 C (82.4-86 F) will increase the same amount of metabolism and induce the generation of heat.
If you have hyperthyroidism, consider potassium iodide (120-300mg iodine/day). The ability of potassium iodide to quickly block the intake and systematization of iodine in the thyroid gland (the first step of thyroid hormone production) is the reason why potassium iodide is used in nuclear energy to protect thyroid iodine from 13 1, a radioactive form of iodine that can cause cancer.
You can adjust your metabolism within the prescribed range. There is no doubt that, for example, your metabolism decreases when you sleep, but this decrease may be lower than some people think. Compared with the relaxed state when you are awake, your metabolism decreases by 5-10% when you sleep.
On the other hand, body composition is an important factor. Tall and thin people are more likely to lose heat than stout people. Big people are strong and healthy, but they also need more food. This is why men often need more calories than women. Age is another factor out of our control. Our metabolism is decreasing continuously throughout our life, by about 2% every 10 year. Older people need less calories. There are some factors that control metabolism (such as ion pump, such as sodium and potassium pump), which are still in the exploration stage although not many researchers know. Disease and menstruation are also two factors that we can't change, which will increase metabolism and energy demand.
Warning: If you lower your metabolism and keep eating the same amount of calories in the food you have eaten before, you will gain weight. Your body doesn't need a lot of food under the condition of low metabolism. They will be stored in your body as extra fat.