让你“躺着瘦”的秘密武器来了！无需节食、不用拼命锻炼，瘦身效率却大幅提升

Core Viewpoint - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without changing diet or exercise habits [8][11]. Summary by Sections Understanding Basal Metabolic Rate (BMR) - BMR accounts for approximately 45% to 70% of daily energy expenditure, essential for maintaining vital functions like heartbeat and respiration [8]. - The article provides an example comparing two individuals with different BMRs, illustrating how a higher BMR leads to greater daily calorie expenditure [8][12]. Estimating BMR - The article outlines methods to estimate BMR, including a formula based on weight, height, age, and gender, with examples provided for clarity [9][10]. - It mentions that while precise measurement methods exist, they are often impractical for everyday use, leading to reliance on estimations [9]. Factors Influencing BMR - BMR is influenced by various factors such as height, age, gender, genetics, hormones, and body composition, with a focus on muscle mass as a modifiable factor [14]. - The article emphasizes that while some factors cannot be changed, increasing muscle mass through exercise is a viable strategy to enhance BMR [14]. Strategies to Increase BMR 1. Scientific Exercise: Engaging in resistance training and aerobic exercises can increase muscle mass and subsequently BMR, with recommendations for a balanced workout routine [15]. 2. High-Quality Protein Intake: Consuming adequate protein helps maintain muscle mass during weight loss, which is crucial for sustaining a higher BMR [17]. 3. Balanced Diet: Avoiding extreme dieting is essential, as it can lower BMR; a balanced intake of carbohydrates, proteins, and fats is recommended [18]. 4. Proper Hydration: Staying hydrated supports metabolic processes, with a suggestion to drink around 2000 milliliters of water daily [20]. Conclusion - The article concludes that while increasing BMR can aid in weight loss, it must be coupled with a reasonable diet and regular exercise to be effective [20].