1. Embrace green tea
Green tea can not only fight cancer, but also speed up metabolism. The results show that people who drink green tea three times a day or take green tea extract three times a day have a 4% faster metabolic rate than those who don't drink green tea. In other words, burn 60 calories a day and lose 6 pounds a year! This is probably because green tea contains catechuic acid, which can increase the level of norepinephrine in the body, and norepinephrine can speed up metabolism.
2. Stick to strength exercises
Strength training is the most important way to burn fat quickly. According to experts in sports physiology, 1 pound of muscle burns fat during exercise, releasing 9 times as much heat as burning the same amount of fat. Strength training can effectively improve the metabolic rate of the human body at rest, and it can burn more fat even when sitting still. Moreover, when you finish strength exercises, your body will usher in a peak of metabolism: the internal circulation runs at a high speed and lasts for two hours. If you don't have time to do strength exercises, do squats, leg lifts, frog jumps, push-ups, pull-ups or step on a mountain climbing machine. These exercises don't need much time. Every time you practice doing 10 group, you will definitely feel that the time invested is worthwhile.
Eat more bananas.
Bananas are rich in potassium, which can accelerate metabolism by regulating the balance of water in the body. If your body is short of water, your metabolic rate will decrease, and fat burning will also decrease. Make sure to consume 2000 mg of potassium every day, while a banana contains 450 mg, a glass of milk contains 370 mg and an orange contains 250 mg.
4. Iron is essential.
You should not only practice equipment, but also eat more iron-containing things. A nutritionist at new york University Medical Center explained: "If iron is insufficient in the body, the cells in the body will not get enough oxygen, thus reducing metabolism." We can also eat some multivitamins, most of which contain about 18 mg of iron (recommended daily intake for adults), or we can stick to eating iron-rich things, such as lean meat, chicken, iron-rich cereals, beans and nuts. If you still feel tired and depressed, you should go to the hospital for a blood test to see if there is anemia before deciding what to do.
5. water, cup after cup
The latest research in Germany found that drinking 17 ounces (about two cups) of water in a certain period of time will accelerate the metabolism of the human body by 30%. According to this research result, drinking 1.5 liters of water every day can burn 17400 calories every year, losing 5 kg.
Pay attention to thyroid gland
The thyroid gland controls the metabolic level of the human body. If there is something wrong with the thyroid gland, the first symptom is that you can't lose weight. Is there any problem in this regard? The truth can only be revealed after a blood test with the help of a doctor. If there is a problem, you will receive artificial insulin supplementation, and you may have to receive this treatment for life. Supplemented insulin can restore your metabolism to a normal level, making it easier to lose weight.
7. Eating breakfast is a good habit.
Studies show that eating breakfast is an important factor to lose weight. A study published in Obesity Research shows that 80% of people who can control their weight well have the habit of eating breakfast.
8. Dairy products cannot replace publications on obesity research. It is said that women who eat/drink skim cheese or low-fat yogurt three or four times a day burn 70% more fat than women who drink less dairy products. Calcium is like a valve, which can open the channel of burning fat faster. But eating calcium supplements such as calcium tablets can't get the effect brought by dairy products. Studies show that the best way is to eat dairy products every day, not other foods with calcium added. Daily 1200mg, taken three times.
Say goodbye with alcohol
If you don't want to accumulate fat on your hips, thighs and lower abdomen after eating your favorite food, you'd better wash the alcohol off the food with water before eating. Because alcohol can inhibit the central nervous system and reduce the level of human metabolism. A study in Britain found that mixing alcohol with high-fat food will produce high calories. After eating such food, most of the fat can't be burned in time. As a result, there is more and more meat and people are getting fatter. Just think about the German beer belly.
10. Practice: Multiple short-term jobs.
Doing exercise every once in a while, especially at a certain intensity, is definitely a good way to stimulate metabolism, which can provide new impetus for internal circulation again and again. Studies have found that high-intensity exercise like aerobic exercise can burn more fat than regular rest. How to do it specifically? For example, usually your rest is a slow walk of 10 minutes, and now you have to sprint for 30 seconds every 5 minutes. Otherwise, come down and do 1 minute bending exercise every 5 minutes. If the rest is only 10 minutes, you can walk for 30 seconds every 3 minutes.
1 1. The cross movement effect is good.
Is your exercise the same every day-brisk walking in the morning, walking at noon and jogging at night? There's no need to be so loyal. Scientifically speaking, the more exercise you do, the more your body adapts, and the less fat you burn through exercise. If you want to burn more fat, it's a good idea to choose several projects to cross practice. For example, if you used to walk a lot, you can ride a bike now. Because we don't usually use some muscles, we will find it difficult to do some new exercises. At this time, the metabolism in the body begins to run at full capacity, and oxygen is delivered to various organs of the body in a larger and more comprehensive way. At the same time, the heat is burning, and the slimming effect you see is more obvious.
12. Eating more fish is healthier.
We must understand an important principle: people who often eat fish have low levels of leptin (a hormone), while high levels of leptin are related to slow metabolism and obesity. Therefore, eating salmon, tuna and other fish three or four times a week can significantly improve the metabolic rate.
13. Eat some peanut butter every day.
Do you think peanut butter is easy to gain weight? Is it true?/You don't say. In fact, peanut butter is particularly rich in magnesium, which is a mineral that can effectively accelerate metabolism-it can provide sufficient power for human cells. The human body needs to consume 320 mg of magnesium every day. Eating a peanut butter whole wheat sandwich (containing 100 mg of magnesium) or 100 g of spinach (containing 80 mg of magnesium) can get the magnesium needed for one day.
14. Decompression and abdomen reduction
Many studies have proved that stress has a great relationship with abdominal fat accumulation. When you feel stressed, a series of hormones, such as cortisol, start to stimulate your appetite, and at the same time reduce your metabolism and promote the accumulation of abdominal fat, so you become a' small belly woman' like an inflated balloon. "So, the fat girl? Do your favorite activities that can effectively relieve stress, listen to soothing music or practice yoga every day.
15. Exercise after menstruation
A recent study by the University of Adelaide in Australia shows that exercising in the last few days of the menstrual cycle is better than losing weight at other times-losing more fat. These days, progesterone, a female hormone, will start the fat conversion system: converting fat into heat to supplement the energy shortage caused by the physiological cycle. If you do moderate exercise, you can convert more fat into exercise energy. Women can burn 30% more fat than usual about two weeks from the end of menstruation to the next ovulation.
16. substitute coarse cereals for starch
You can't live without exquisite staple food, can you However, you should think about it: fine carbohydrates, such as bread, potatoes, rice, etc., can stimulate insulin secretion, thus reducing the metabolic level in the body. You should control the intake of starch in your diet and turn your attention to fruits, vegetables and coarse grains. When buying whole wheat bread, it's best to look at it first: is whole wheat, oats or wheat marked on the nutrient list?
17. Eat less and eat more.
Eating less and eating more is a wonderful way to avoid slow metabolism. If you eat something from time to time, your body will gradually adapt to your habits, so your metabolism will never slow down. Divide the diet into five small meals a day, and control the calories of each meal at 200 ~ 500 calories, which is better than eating three meals a day and having a full meal.
18. Supplementary protein
If you can eat some protein at every meal, your metabolism will be accelerated. Please note, however, that the level of protein should be controlled at 20% ~ 35% of the total meal. Because too much protein will cause the spleen to be overburdened, but it will cause fat accumulation.
19. Ensure adequate sleep
Adequate sleep is very helpful to keep in good shape. The increase of thyroid level caused by lack of sleep and the disorder of hormone secretion caused by stress will slow down metabolism. When you feel tired, the energy in your body used to cope with normal body functions has turned red. In other words, the calories used to burn fat are insufficient. Therefore, the way to ensure normal metabolism is to ensure 6 to 8 hours of sleep every night.
20. The "cake" of syncopation movement
Try to divide the exercises that usually take a long time to complete into two times, each time for 20 minutes. In this way, every time you finish 20 minutes of exercise, you will reach the peak of your metabolism level within 1 ~ 2 hours. Doing this can burn more fat than doing all the exercises at once. Nature magazine once said that even a small amount of exercise can make the inner-circulating small train rumble again. Even if you walk in the house for 5 minutes every hour, you can burn 200 ~ 300 more calories every day.
2 1. Pacing while talking on the phone
People who are always in a state of exercise, such as stretching their legs for a while, putting them down for a while, stretching for a while, and getting up for two steps for a while, consume more calories than sedentary people. Researchers at the Mayo Medical Center in Ireland asked the experimenters to consume 65,438+0,000 calories a day for eight weeks. They found that only those who kept still would get fat.