以下文章来源于肥胖世界ObesityWorld ，作者欢迎订阅 肥胖世界ObesityWorld . 《肥胖世界》Obesity World - 同步传真肥胖及代谢国际新学术进展，为医学减重临床、教研人员搭建一座与国际接轨的桥梁，「每医健」旗下内容平台。 一到天气转凉，许多人会发现减肥变得格外困难。明明饮食没怎么增加，锻炼也没落下，体重却始终纹丝不动。 我们常常听到这样的说法："基础代谢高自然容易瘦""有的人代谢快，怎么吃都不胖""基础代谢低，减肥越减越难"。 那么，基础代谢率到底是什么？提升基础代谢率真的能让人"躺着瘦"吗？我们又能通过哪些方式提升基础代谢率？ 人体每天消耗的能量主要来自基础代谢、身体活动、食物热效应等几个部分。 "身体活动"包括运动、家务、出行等，这部分能量消耗占比大约25%～50%。此外，吃饭本身也会消耗能量（食物热效应），约占10%。对于 婴幼儿、孕妇、哺乳期女性及疾病恢复期的人群，还会有一部分能量用于生长、孕育、哺乳和康复。 由此可见，基础代谢在能量消耗中起着决定性作用，是名副其实的"主角"。理论上，如果能提升基础代谢率，的确可以增加每日能量消耗，在 饮食和运动不变的情况下，帮助实现 ...

Core Viewpoint - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without altering diet or exercise routines [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]. Measuring BMR - The most accurate method for measuring BMR is the "direct calorimetry" method, which is impractical for everyday use. Common methods like body fat scales provide estimates with significant error margins [9]. - Two formulas for estimating BMR are provided, one based on weight and gender, and another from the National Health Commission's guidelines [9]. Factors Influencing BMR - BMR is influenced by factors such as height, age, gender, genetics, hormones, and body composition. While some factors cannot be changed, muscle mass can be increased to enhance BMR [14]. Strategies to Increase BMR 1. **Scientific Exercise**: Engaging in resistance training can increase muscle mass, thereby boosting BMR. A combination of aerobic and resistance training can enhance BMR by 8% to 15% [15]. 2. **High-Quality Protein Intake**: Consuming adequate protein helps maintain muscle mass during weight loss, preventing a decrease in BMR [17]. 3. **Balanced Diet**: Avoiding extreme dieting is crucial, as it can lower BMR. A balanced intake of carbohydrates, proteins, and fats is recommended [18]. 4. **Proper Hydration**: Staying hydrated aids in weight loss and metabolic processes, with a recommendation of 2000 milliliters of water daily [20]. Conclusion - Increasing BMR can support weight loss efforts, but it must be combined with a balanced diet and regular exercise to be effective [20].

Group 1 - The core message emphasizes that while the saying "it takes a hundred days to heal a fracture" is common, it should not be interpreted as complete immobility after a fracture. Movement is necessary for better functional recovery [3] - Appropriate activity levels should be determined based on the specific circumstances of the fracture and treatment, advocating for a balance between rest and movement [3] - Nutrition plays a crucial role in fracture healing, but excessive intake of fats and carbohydrates during reduced activity can lead to weight gain, which may hinder recovery [3] Group 2 - Inappropriate dietary habits can lead to increased weight, cardiovascular disease risk, metabolic dysfunction, joint damage, and various psychological health issues [4] - A balanced diet is recommended, with an emphasis on increasing protein and vitamin intake through sources like lean meat, eggs, milk, and fresh vegetables [4]

Core Viewpoint - The treatment of bone injuries should focus on a balanced approach of movement and rest, emphasizing the importance of functional recovery rather than complete immobility [1][2]. Group 1: Treatment Principles - The traditional saying "a hundred days for injury recovery" is acknowledged, but it should not be interpreted as complete immobility after a fracture [1]. - The basic principles of fracture treatment include reduction, fixation, and functional exercise, where fixation allows for better movement and healing [1]. - An extreme approach of complete immobility for a hundred days is incorrect; a combination of movement and rest is essential based on the specific situation of the fracture and treatment [1]. Group 2: Nutritional Considerations - Nutrition plays a crucial role in fracture healing, and weight management is particularly important post-injury [2]. - Excessive intake of fatty and carbohydrate-rich foods during reduced activity can lead to weight gain, increasing the burden on the injured limb and hindering recovery [2]. - A balanced diet is recommended, with an emphasis on protein and vitamins from sources like lean meat, eggs, milk, and fresh vegetables [2]. Group 3: Recommended Guidelines - The traditional Chinese medicine's 16-character guideline for bone injury treatment is endorsed: "combine movement and rest, emphasize muscles and bones, treat internally and externally, and foster cooperation between doctors and patients" [2].