The Easiest Ways to Lose Weight

‌What is Basal Metabolic Rate (BMR)?‌

Basal Metabolic Rate (BMR) refers to the minimum energy required to sustain basic bodily functions (e.g., breathing, circulation) in a resting, non-digestive state (fasting for at least two hours). BMR decreases with age or weight loss but increases with muscle mass.

Three primary pathways account for caloric expenditure:

1. ‌BMR‌ (65–70% of total energy use).
2. ‌Physical activity‌ (15–30%).
3. ‌Thermic effect of food‌ (10%).

Since BMR dominates caloric consumption, individuals with a lower BMR are more prone to weight gain and face greater challenges in losing weight.

---

‌Method 1: At-Home Squats‌

Strengthening large muscle groups (e.g., thighs) boosts BMR. Perform simple squats daily:

• Stand with feet shoulder-width apart.
• Slowly bend knees, lower hips, and return to the starting position.
• Keep your back straight, knees behind toes, and avoid leaning forward.
• Adjust repetitions based on fitness level.

‌Tip‌: Rest briefly on a chair if knees feel strained, or stretch legs on a chair before resuming. Incorporate squats during TV time for consistent muscle-building.

---

‌Method 2: Autumn Walks‌

Light exercise like walking improves circulation, activates fat-burning cells, and enhances BMR. Aim for ‌20-minute walks‌ (fat burning starts after 20 minutes).

• Walk briskly with long strides and upright posture.
• Replace short commutes with walking (e.g., one bus stop).
• Enjoy the cool autumn breeze while boosting metabolism and skin health.

---

‌Method 3: Prioritize Sleep‌

Sleep quality directly impacts growth hormone levels and metabolism.

• Avoid late nights; aim for 7–9 hours of sleep.
• Take a warm bath before bed to relax and improve circulation.

---

‌Advanced Tips‌

1. ‌Aerobic Exercise‌:

   • Walking is the simplest aerobic activity. Focus on posture: keep head up, back straight, and engage core muscles for higher calorie burn.
     
     

2. ‌Eat Breakfast‌:

   • Breakfast raises body temperature, boosting BMR. Include warming foods like ginger, garlic, chili, pumpkin, and radish.

3. ‌Walk on an Empty Stomach‌:

   • Morning walks before eating accelerate fat burning.

4. ‌Acupressure for Metabolism‌:

   • ‌Zhongwan (CV12)‌: Four finger-widths above the navel.
   • ‌Qihai (CV6)‌: Two finger-widths below the navel.
   • Apply firm pressure 3 times daily.

---

‌Key Notes‌

• Consistency matters: Daily squats, walks, and adequate sleep yield long-term results.
• Avoid skipping meals or extreme diets. Focus on sustainable habits.

Start your autumn metabolism-boosting journey today! 🌟