1. Aerobic exercise is the fastest shortcut to improve metabolism.
Increasing exercise will definitely increase metabolism, thus increasing the basal metabolic rate. No matter what the quality of exercise is, it is effective, so don't underestimate this little amount of exercise every day. In addition to helping you burn calories and lose weight, its greater benefit is to enhance your physical fitness. Fitness is a homework that must be done every day, and there are regular exercise methods when you are busy. Walking every day is the best exercise. Use the rest time after lunch every day to go up and down the stairs on the way to work. Aerobic exercise doesn't have to sweat. The key is to improve basal metabolic rate, help digestion and prevent constipation.
2. Refuse to starve or lose weight through an ultra-low calorie diet.
A diet with very low calories is not an effective way to lose weight. Because there is a program in the human body to automatically maintain normal weight, if you suddenly lose 1000 kcal from your diet, your body's basal metabolic rate will automatically slow down because your body thinks you are starving now. This will not only consume more calories, but also affect the normal operation of body functions and make it easier to accumulate fat.
3. Be sure to have breakfast.
Breakfast is the most closely related to basal metabolic rate and weight loss among three meals a day. Many studies show that eating breakfast is easier to lose weight than not eating breakfast. This is because people's metabolic rate is very low during sleep, and when we start eating again, the metabolic rate will accelerate with recovery. Therefore, eating breakfast early will mean that your body will start burning calories earlier, and breakfast is the starter of metabolism. Low diet is not an effective way to lose weight. Because there is a program in the human body to automatically maintain normal weight, if you suddenly lose 1000 kcal from your diet, your body's basal metabolic rate will automatically slow down because your body thinks you are starving now. This will not only consume more calories, but also affect the normal operation of body functions and make it easier to accumulate fat.
Increase the frequency of diet
Compared with three big meals a day, eating less and eating more can avoid the excessive heat of a big meal from being converted into fat and maintain a vigorous metabolism level. Try to keep it within 2 ~ 3 hours and no more than 4 hours between meals to avoid overeating after hunger. At the same time, make sure that every meal must have protein food, because it is an enhancer of metabolism.
Get enough sleep
Sleep time is the time for body organs to rest and detoxify. Lack of sleep can not give full play to the functions of body organs, and the metabolic ability will also be weakened. Ensure that you have at least 7-8 hours of sleep every night in order to have better metabolic ability.
6. Eat more protein to improve the thermal effect of food.
Studies have shown that adequate intake of protein can improve the metabolic rate of the body, which will bring about 20%-35% extra calorie consumption in the process of digestion. Protein is mainly composed of amino acids. It takes more time for the body to digest these foods than to digest fats and carbohydrates, and it takes more calories to break them down. However, this does not mean that the diet must be high in protein, as long as 10% ~ 35% of the total calorie intake comes from protein (such as fish, chicken, low-fat cheese, yogurt and beans).
7. Dairy products can't be less
A study in an American magazine pointed out that women who drink (eat) milk, yogurt and cheese three or four times a day have more than 70% less fat than women who don't eat dairy products. This is because the calcium in milk interacts with other ingredients, which enhances the metabolic level of the body and increases the speed of burning excess fat. After exercise, the body loses glucose, so adding chocolate milk immediately can keep the normal operation of metabolism. Women can get the best fat burning effect by supplementing 1200mg calcium while eating dairy products every day.
8. Debris moves better.
No matter how busy you are at work, you can exercise. If you choose to park your car far away from the office, or get off at 1 or two bus stops in advance, and take the stairs more, your heart rate will increase in a short time, and your metabolic rate will also increase. This exercise method is called "mini fat burning". Even if you spend 5 minutes in the office to exercise your muscles every hour, you can burn hundreds of kilocalories more every day.
9. Fully relax before going to bed every day.
When work is stressful or stressful, the body will release cortisol, and too much cortisol will slow down metabolism. In order to reduce the influence of cortisol, it is necessary to relax before going to bed every day. You can choose yoga meditation, or put soothing music and aromatherapy to help you sleep when you are in a daze, and then relax fully before you fall asleep.