People with slow metabolism can improve their metabolism by the following methods:
1, exercise muscles
Even if you do nothing, your body will continue to burn calories, and this resting metabolic rate is much higher in people with more muscles. Every pound of muscle consumes about 6 calories a day, while every pound of fat burns only 2 calories a day. After a period of strength training, activated muscles will increase your metabolic rate.
2. Strengthen aerobic exercise
Aerobic exercise can't build big muscles, but it can speed up your metabolism a few hours after exercise. High-intensity exercise is more effective than low-intensity or moderate-intensity training. To be more effective, you can try more intensive classes in the gym, or take a short jog during a regular walk.
Step 3 drink plenty of water
The body needs water to speed up metabolism. In one study, adults who drink eight glasses of water a day burn more calories than adults who drink four glasses of water a day. Therefore, keep water intake every day and drink a glass of water or other unsweetened drinks before each meal or snack; Eat more fresh fruits or vegetables rich in water instead of biscuits or potato chips.
4. Eat less and eat more.
More meals can help you lose weight. Too long interval between meals will slow down metabolism. Eating a small meal or snack every 3 to 4 hours can speed up metabolism. Some studies also show that people often eat snacks, and people who eat less at dinner time can do this better.
5. Choose protein food.
Compared with eating fat or carbohydrates, the body will burn more calories when digesting protein. As part of a balanced diet, replacing some carbohydrate foods with foods rich in protein such as lean meat can promote metabolism. Good sources of protein include lean beef, turkey, fish, chicken, tofu, nuts, beans, eggs and low-fat dairy products.
Step 6 drink black coffee
If you are a coffee drinker, in addition to enjoying the benefits of improving energy and concentration, moderate drinking of coffee can also improve your metabolic rate in a short time. Caffeine can help you reduce fatigue and even increase your endurance in sports.
7. Drink green tea
Drinking green tea or oolong tea can provide the comprehensive benefits of caffeine and catechin, and it can speed up metabolism after drinking for a few hours. Studies have shown that drinking 2-4 cups of tea can promote the body to consume more calories in a short time, which can increase by about 17%.