Even if we eat together, we are the only ones who gain weight, and everyone has experienced it at least once. This may not only be a problem with eating habits, but also due to differences in basal metabolic rate. Basal metabolic rate refers to the minimum energy consumption that sustains life, such as breathing and heartbeat. Increasing this basic energy expenditure makes it much easier to manage your weight even with the same meals and exercise. Let’s find out how to increase your basal metabolism to help control your weight.

◆ Increase muscle mass

Muscles are the key to determining the body’s calorie burn. Having more muscle mass has the effect of digesting more calories and reducing fat accumulation even at rest. According to research, 1 kg of muscle burns about 14 calories per day, and 1 kg of fat burns only about 4 calories. Therefore, maintaining or increasing muscle mass through strength training 2~3 times a week is essential to increase basal metabolic rate.

◆ Increase protein intake

Protein consumes a lot of energy during digestion and absorption in the body, helping to increase basal metabolism. In particular, it is directly related to muscle building and maintenance, so it is essential for weight loss and body fat management. Eating a variety of protein foods such as chicken breast, fish, tofu, eggs, and nuts evenly activates basal metabolism and keeps you full for a long time, which is also beneficial for preventing overeating.

◆ Vitamin D intake

Vitamin D directly affects muscle function and energy metabolism. Deficiency can weaken muscles and make it difficult to lose weight, but if it is sufficient, it will help maintain basal metabolic rate and reduce body fat. According to recent studies, simple supplementation may not be enough due to the different absorption rates of each individual, so it is safest to check blood levels and supplement if necessary.

◆ Relieve stress

Chronic stress increases cortisol secretion, lowers basal metabolic rate, and interferes with diet effectiveness. Therefore, it is important to enjoy exercise and manage stress through hobbies, meditation, and light walks. In addition, adequate sleep and a regular lifestyle pattern are very helpful in maintaining basal metabolic rate.

◆ Beware of drugs that lower basal metabolism

Some diseases or medications can lower your basal metabolic rate. Hypothyroidism, diabetes, liver and kidney diseases, etc. reduce energy consumption, and some drugs also slow down metabolism. In this case, it is necessary to consult with your doctor to develop an appropriate exercise and diet plan, and it is difficult to manage your weight simply by adjusting your diet.

◆ Special management of menopausal women

In menopausal women, basal metabolism is lowered due to decreased estrogen and muscle mass. To prevent abdominal fat from increasing and muscle loss, it is necessary to increase muscle exercise, increase protein intake, and appropriately control carbohydrates and fats. Consistent management has a positive impact not only on weight control but also on aging prevention.