When eating, metabolism will cause the corresponding thermal effect of food, which means that the human body needs extra calories in the process of digesting food.
The thermal effect of food caused by protein can generally be 20% to 35% higher than that of carbohydrates, so protein can improve the metabolic rate of human body. At the same time, protein can also make people feel full for a longer time.
Slow down the meal.
Chewing more is not easy to eat. If you eat fast, your brain can't respond to how much you eat, and you won't feel full until you are full. Not easy to digest, more likely to be obese.
Therefore, when eating, you can consciously slow down and chew 15~20 times bite by bite to develop the habit of chewing slowly. Slow down the speed of eating, you can put down your chopsticks when you are about 7 minutes full, which naturally reduces your food intake and calories!
3. Do housework diligently
The metabolism of fat is not as active as muscle, and sedentary will make the metabolism of human body decline. However, doing housework at home can help combat this decline and also play a role in exercising muscles.
Don't sit when you can stand. Taking time to clean the kitchen, living room and bedroom at home can increase the energy consumption during rest, and the heat consumed by housework can effectively prevent the weight gain at home.
4. Do high-intensity intermittent exercise
High-intensity intermittent exercise refers to vigorous and rapid aerobic exercise and resistance exercise. This rapid and intense activity can help the human body burn fat by increasing the metabolic rate, which can last for several hours after the activity.
High-intensity intermittent exercise can be carried out once every 10 to 30 minutes, lasting for 30 seconds at a rapid and intense speed, and then lasting for a few minutes at a slower relaxation speed. At the same time, adding high-intensity intermittent exercise to daily exercise can help the human body avoid stagnation of weight change.
drink coffee
According to a study published in the American Journal of Clinical Nutrition as early as 2004, normal intake of caffeine will increase energy consumption, which can increase the basal metabolic rate of human body by 3%, reaching 1 1%, regardless of whether the body is thin or fat.
Caffeine can increase the fat burning rate by nearly 10%, thin women by 29% and obese women by 10%. Interestingly, this effect is more effective for young people and will weaken with age.
Replace sugary drinks with cold water.
The calories contained in sugary drinks further increase the body's calories, while water contains no calories, which can supplement the water molecules needed by human metabolism. At the same time, water also has satiety function. Even drinking one to three glasses of water a day can improve human metabolism to varying degrees.
It should be noted that for people with poor gastrointestinal function, drinking cold water may cause diarrhea. At this time, it is necessary to rule out the possibility of digestive system diseases such as irritable bowel syndrome.