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 article highlights the risks associated with tree-bumping exercises, particularly for the elderly, emphasizing that such practices lack scientific support and pose significant safety hazards [1][2][3] - Potential health risks include vascular damage, muscle and skeletal injuries, and rhabdomyolysis, which can lead to severe complications such as acute kidney injury and electrolyte imbalances [2][3] - The article suggests that elderly individuals should engage in safer, scientifically-backed forms of exercise, such as walking, Tai Chi, and swimming, which are more suitable for their health needs [4][5][6] Group 2 - It is recommended that elderly individuals consult with healthcare professionals before starting any exercise regimen, especially those with pre-existing health conditions, to ensure safety and appropriateness [7] - The emphasis is placed on the importance of a safe and comfortable exercise environment, gradual increase in exercise intensity, and avoiding overexertion to prevent injuries [7] - Overall, the article concludes that tree-bumping is not a scientifically valid method for health improvement, and safer alternatives should be prioritized for effective physical fitness [7]

Group 1 - The article emphasizes the importance of following principles of "moderation, variety, progression, and protection" in spring exercise to avoid injuries and promote healthy living [1] - It suggests that individuals can achieve effective exercise results with just 150 minutes of moderate-intensity activity per week, such as brisk walking, cycling, or traditional health exercises [1] - The article highlights the need for warm-up before exercising and recommends starting with short-duration activities, gradually increasing intensity to avoid adverse symptoms [1] Group 2 - The article advises elderly individuals with chronic diseases to choose exercise methods based on their health conditions, such as avoiding low-temperature environments for cardiovascular patients [2] - It stresses that exercise should be viewed as a long-term health investment rather than seeking immediate results, advocating for a combination of scientific exercise, adequate sleep, and balanced diet [2] - The article encourages taking advantage of the spring season for health improvement through proper exercise and lifestyle choices [2]