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].

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 - Basal metabolic rate (BMR) accounts for approximately 45% to 70% of daily energy expenditure, essential for maintaining vital functions like heartbeat and respiration [8]. - BMR can be influenced by factors such as height, age, gender, genetics, and muscle mass, with muscle mass being a key area for improvement [14]. Measuring Basal Metabolic Rate - The most accurate method for measuring BMR is direct calorimetry, but it is impractical for everyday use. Common methods include using body fat scales or gym equipment, which provide estimates based on height and weight [9]. - A simple formula for estimating BMR is provided, which varies slightly based on gender and can yield results with a margin of error of 5% to 10% [9][10]. Importance of BMR in Weight Management - Understanding one's BMR can help in planning diets and identifying weight loss plateaus, as a low BMR may hinder weight loss efforts [10]. - Higher BMR leads to greater energy expenditure, making it easier to lose weight under similar dietary and exercise conditions [11][12]. Strategies to Increase Basal Metabolic Rate 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, 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 can aid in weight loss and improve metabolic functions, with a recommendation of 2000 milliliters of water daily [20]. Conclusion - Increasing BMR can significantly aid in weight loss, but it must be coupled with a reasonable diet and regular exercise to be effective [20].

Core Insights - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without significant dietary changes or exercise [1][6]. Summary by Sections Understanding Basal Metabolic Rate (BMR) - BMR accounts for approximately 45% to 70% of total daily energy expenditure, essential for maintaining basic life functions such as heartbeat and respiration [1]. - The article emphasizes that a higher BMR can lead to greater energy expenditure, potentially allowing individuals to lose weight more easily [1]. Estimating BMR - The most accurate method for measuring BMR is direct calorimetry, but it is impractical for everyday use [3]. - Alternative methods include using body fat scales or fitness center devices, which provide estimates based on height and weight [3]. - Two formulas for estimating BMR are provided, one for general use and another from the National Health Commission's 2024 guidelines [4][5]. Factors Influencing BMR - BMR is influenced by several factors, including body surface area, gender, age, seasonal changes, body composition, hormonal levels, and genetic predisposition [6][7]. - The article highlights that while some factors are unchangeable, individuals can focus on body composition to improve BMR [6]. Strategies to Increase BMR - Engaging in strength training can increase muscle mass, which in turn raises BMR [8][9]. - A high-protein diet is recommended to maintain muscle mass and support metabolic health, with suggested protein intake of 1.0 to 1.2 grams per kilogram of body weight [10]. - The article advises against extreme dieting, which can lower BMR and make weight loss more difficult [11]. - A balanced diet including carbohydrates and vitamins is essential for maintaining metabolic processes and preventing weight regain [12]. Additional Tips - Drinking sufficient water can aid in weight loss and improve metabolic rate, with a recommendation of 2000 milliliters per day [13].

Core Viewpoint - The viral video suggesting a simple test using soda crackers to determine one's body type (easy to gain weight vs. easy to lose weight) is more entertaining than scientifically valid, and should not be used for health decisions [1][4]. Group 1: Scientific Explanation - The soda cracker test illustrates the role of salivary amylase and individual differences in its genetic coding (AMY1 copy number), which affects the ability to break down starches and perceive sweetness [4]. - Starch-based foods, such as those in soda crackers, do not inherently possess sweetness; the perception of sweetness depends on the presence of sufficient salivary amylase to break down carbohydrates [4]. Group 2: Factors Influencing Body Type - Determining body type requires a comprehensive analysis of multiple factors, including genetic predispositions, lifestyle habits, and metabolic rates, rather than relying on a single fun test [5]. - Factors such as early life habits, genetic variations (e.g., APOA2 gene), and individual metabolic rates significantly influence one's propensity to gain or lose weight [5].

Core Viewpoint - The article emphasizes the launch of a three-year "Weight Management Year" initiative by the National Health Commission to address the increasing issues of overweight and obesity in China, promoting scientific weight loss and healthy lifestyles [3][4]. Group 1: Current Situation of Overweight and Obesity - The report indicates that the overweight and obesity rates among Chinese youth aged 6-17 have reached 19%, while the adult population's rate stands at 50.7% [5]. - Over the past 15 years, the obesity rate among adolescents has surged by 12 times, with workplace-related obesity and elderly obesity becoming more prevalent [5]. - Chronic diseases related to obesity, such as hypertension, diabetes, and cardiovascular diseases, account for over 70% of the national disease burden, with direct medical expenses exceeding 240 billion yuan annually [5]. Group 2: Obesity Assessment Criteria - Obesity is primarily assessed using BMI and waist circumference metrics, with a normal BMI range defined as 18.5 to 23.9 [6]. - Waist circumference is a critical indicator of abdominal obesity, with men exceeding 90 cm and women exceeding 85 cm at risk [8]. - Other common obesity assessment indicators include body fat percentage and waist-to-hip ratio, with specific thresholds indicating obesity risk [9]. Group 3: Consequences of Obesity - Obesity is linked to increased body weight and is closely associated with blood sugar and lipid levels, leading to insulin resistance and elevated blood sugar, which can progress to diabetes [10]. - It is also a significant risk factor for dyslipidemia, with excess body fat leading to abnormal blood lipid levels [11]. - Regular monitoring of blood sugar and lipid levels is essential, even for individuals with a normal BMI, to ensure metabolic health [12]. Group 4: Multi-Dimensional Weight Management Strategies - Enhancing basal metabolic rate (BMR) through muscle gain and regular exercise is crucial for effective weight management [13]. - B vitamins play a vital role in energy metabolism, influencing both basal and activity metabolic rates, and their deficiency can lead to metabolic disorders [14]. - Reducing exposure to toxic elements and endocrine disruptors is important for maintaining metabolic balance and preventing obesity [15]. Group 5: Gut Health and Digestion - A healthy gut is essential for nutrient absorption and waste elimination, with gut microbiota playing a significant role in weight regulation [17]. - Hormonal balance, regulated by the endocrine system, is critical for metabolism and energy management, with disruptions potentially leading to obesity [17]. - A balanced diet, incorporating various nutrients, is fundamental for effective weight management and healthy weight loss [17].

Core Viewpoint - The 2025 National Nutrition Week in China emphasizes the theme "Balanced Eating and Exercise for Healthy Weight: A National Action" highlighting the importance of maintaining a healthy weight through proper diet and regular exercise [1] Group 1: Obesity Trends - Obesity rates increase starting from the age group of 24 to 29, peaking in middle-aged men (ages 55 to 59) and elderly women (ages 65 to 69) [1] - The overall prevalence of overweight and obesity varies across different age groups, indicating a significant age-related trend [1] Group 2: Factors Contributing to Weight Gain - Multiple factors contribute to weight gain in middle age, including increased energy intake, reduced physical activity, muscle loss, and decreased metabolic rate [1] - A decline in metabolic rate means that the same amount of food consumed leads to more energy being stored in the body [1] Group 3: Dietary Recommendations - Maintaining a healthy weight primarily relies on diet, with excessive fat intake increasing the risk of various diseases and leading to obesity [1] - Healthy weight loss should focus on reducing fat rather than losing bone, muscle, or body water [1] Group 4: Exercise Recommendations - Experts recommend developing long-term healthy eating habits, reducing high-fat and high-sugar foods, and minimizing the consumption of sugary drinks and fried foods [2] - It is advised to engage in daily exercise or at least three sessions of 30 minutes of exercise per week to increase muscle mass and enhance energy metabolism [2]