Similarly, when people exercise, the body will give priority to sugar for energy supply. Only after continuous exercise for 20 minutes, fat will slowly participate, which is why aerobic exercise must be done for more than 20 minutes.
Of course, the so-called aerobic exercise here has a certain intensity, and jogging for a few laps is ineffective. At least keep this exercise intensity for more than 20 minutes before the fat begins to oxidize. Exercise that does not reach a certain intensity is worthless and will not oxidize and decompose body fat.
Eat more protein: protein is hard to digest, and the body needs to burn more calories to consume. Eat 5-6 meals a day, and make sure that every meal has protein, such as low-fat cheese, beans, chicken, fish or peanut butter, which can improve your metabolism and make you full of energy all day.
Don't be afraid of muscles: many girls are afraid of muscles, but in fact, the increase of muscle mass can improve metabolism. Moreover, the male hormone level of girls is far less than that of men, so there is no need to worry about long muscles.
Reduce carbohydrate intake: After taking protein, the body can increase its metabolism by 30% in the next 12 hours, but carbohydrate and fat can only increase by 4%, which can only be maintained at about 1 hour. Moreover, junk food is mostly rich in carbohydrates and unhealthy fats, which is why we advocate eating more natural food.
Drink plenty of water: lack of water will lead to a decline in metabolism, making people feel connected and weak. Sometimes you are not hungry but thirsty, because food can also provide water, so your body will signal that you want to eat. But don't forget, compared with other foods, water has no calories. Drinking plenty of water can also improve satiety, help the body excrete toxins and relax.
Eat less and eat more: Eating less and eating more is more conducive to improving your metabolism and satiety than eating a big meal. But also healthier for blood sugar function.
With aerobic exercise, weight loss is more efficient: adequate aerobic exercise can directly decompose fat. Research shows that during long-term moderate-intensity exercise, the speed of fatty acid oxidation is 10 times that of normal exercise, and the speed of fat synthesis also slows down. It is best to exercise 4-5 days a week, and ensure at least 30 minutes of aerobic exercise every time.
Many people pursue fast weight loss, but the real weight loss is fat loss, and the weight loss speed is relatively slow. So many people think they have lost weight. They only eat vegetables and fruits because of hunger. Hunger and exercise lose water, bones and protein's weight. The resulting problems are decreased metabolic rate, decreased immunity and accelerated aging.