How to Increase Basal Metabolic Rate, and What Happens If It Is Low?

[봉봉성형외과]

How to Increase Basal Metabolic Rate, and What Happens If It Is Low?

Many people exercise and adjust their diet for weight loss or health, but often do not know why weight loss is not going well. One reason is basal metabolic rate (BMR), which refers to the minimum amount of energy our body uses while doing nothing and staying still.

When the basal metabolic rate is high, the body uses more energy even if you eat the same amount of food, so it is harder to gain weight. On the other hand, when the basal metabolic rate is low, you can gain weight easily even if you eat a little, and weight loss becomes difficult. From a plastic surgery perspective as well, basal metabolic rate can be an important factor, because increasing it is essential for smoother weight control even after liposuction or body contouring surgery.

So, what problems can occur when the basal metabolic rate drops, and what are some ways to raise it?

When the basal metabolic rate is low, the biggest problem is not only weight gain, but also negative effects on overall health. If metabolism is not functioning smoothly, it becomes harder to eliminate waste products in the body, and as blood circulation slows down, skin elasticity decreases and fatigue becomes easier to feel.

Also, when the basal metabolic rate is low, energy consumption decreases, so fat accumulates more easily even if you eat the same food, which can ultimately lead to changes in body shape and worsening health.

There are many reasons why the basal metabolic rate decreases.

Typical causes include a decrease in muscle mass, aging, improper dieting, hormonal changes, lack of sleep, and stress. In particular, improper dieting is one of the main causes that can sharply lower the basal metabolic rate. If you continue an extreme low-calorie diet, the body adapts by trying to conserve energy, causing the basal metabolic rate to drop. Then, even if you return to a normal diet, weight may increase easily, leading to the so-called “yo-yo effect.”

So how can you increase your basal metabolic rate?

Increase muscle mass through strength training

One of the most important factors in basal metabolic rate is muscle mass. Muscle is a tissue that consumes more energy than fat, so increasing muscle mass through strength training naturally raises basal metabolic rate. In particular, lower-body strength exercises such as squats, lunges, and deadlifts are effective for increasing basal metabolic rate by using large muscle groups.

Increase protein intake

To maintain and increase muscle mass, sufficient protein intake is essential. Protein is an important nutrient that makes up muscles, and including protein foods such as chicken breast, eggs, tofu, fish, and legumes in your diet can help improve basal metabolic rate.

Adjust your sleep pattern

Lack of sleep causes hormonal imbalance and lowers basal metabolic rate. In particular, growth hormone is secreted during sleep and helps muscle recovery and fat breakdown, so it is important to get at least 7 to 8 hours of sufficient sleep each day.

Maintain body temperature

Research has shown that for every 1 degree drop in body temperature, basal metabolic rate decreases by about 10%. Therefore, drinking warm tea rather than cold beverages and wearing warm clothes even in cold weather can help increase basal metabolic rate.

Combine aerobic exercise and strength training

Aerobic exercise is effective for burning fat, but when combined with strength training, it can raise basal metabolic rate more effectively. In particular, interval training or HIIT (High-Intensity Interval Training) is a way to quickly increase basal metabolic rate by repeating high-intensity exercise over a short period of time.

Drink enough water

Staying hydrated helps metabolism run smoothly and increases calorie expenditure. It also helps remove waste products from the body, so it is recommended to drink at least 2 liters of water per day.

Basal metabolic rate is not just something that affects dieting and weight control; it is an important factor directly linked to overall physical health. When basal metabolic rate decreases, it becomes easy to gain weight, you may feel tired often, and bodily functions can decline, so it is essential to manage it consistently.

In particular, even when considering procedures or body contour management, a higher basal metabolic rate can lead to more effective results, and it may also help maintain a firm body shape without the yo-yo effect after liposuction.​

To increase basal metabolic rate, it is important to consistently practice lifestyle habits such as strength training, protein intake, sufficient sleep, aerobic exercise, maintaining body temperature, and staying hydrated. Even if changes do not appear in the short term, steady effort will eventually become the shortcut to a healthy body.

Above all, please remember that the most important goal is to manage your basal metabolic rate in a healthy way that suits your body and maintain a firm and healthy physique!