Some people insist on dieting, but they can't lose weight. To make matters worse, these people are heavier. The problem may come from their metabolism-the "running speed" of their own metabolism determines the proportion of calories consumed by people. If the metabolism is fast, people's calorie consumption is also fast; If the metabolism is slow, a considerable part of the absorbed heat will be stored in the body in the form of fat. So, what can be done to speed up metabolism?
First, reduce the fat in the diet. People's fatness depends not only on the calories they consume, but also on the sources of calories. Two foods with the same calories, one is rich in fat and the other is mainly composed of protein and carbohydrates. Then the former will make people more obese. The main reason is that fat will slow down people's metabolism. Studies have proved that if a person's body converts carbohydrates containing 4 18.4 calories into body fat, it will consume 96.2 calories; It takes only 12.5 calories to convert fat with the same calorie intake into body fat. Therefore, foods rich in protein and carbohydrates can accelerate human metabolism more than foods high in fat.
Second, choose the right carbohydrate. Not all carbohydrates can "consume" more calories than fat, such as monosaccharide products such as sugar, honey and biscuits, which may become destroyers of weight loss; Polysaccharide food is the best choice, such as vegetables, fruits, whole grain bread, cereal and so on.
People who lose weight often hear a sentence: to improve their metabolic rate, if the metabolic rate drops, you will form a physique that is easy to be fat and difficult to be thin, even if you eat very little.
So what is metabolic rate?
Living in the world is not a simple matter. To maintain heartbeat, blood pressure, circulation, breathing and body temperature, every cell in the body should be nourished. To do these things, you have to consume energy. Even if you do nothing in bed, you need energy supply. This basic energy consumption is called basal metabolism. How much energy is consumed by basal metabolism every day or hour is expressed by basal metabolic rate.
A high basal metabolic rate means that the body consumes more energy when it is quiet. For normal adults, this number should be basically stable, but gradually decrease with age.
On the basis of basal metabolic rate, people have to work, live, exercise, digest and absorb, which will increase consumption. The total energy consumption in a day is the basal metabolic rate plus the energy consumption in daily life.
However, the basal metabolic rate and the energy consumption of the body for various activities will also be affected by many factors. Girls who lose weight should understand the following rules:
1 movement
Exercise has the greatest influence on energy consumption. During strenuous exercise, the metabolic rate can reach 20 times that at rest. Even after the exercise stops, the energy consumption will continue to maintain a high level for some time.
Generally speaking, the greater the proportion of muscle, the higher the metabolic rate per unit weight. The higher the fat ratio, the lower the metabolic rate per unit weight. People who exercise regularly are full of muscles and will consume more energy than those who don't like exercise. People who exercise regularly are not afraid of the cold, and they are full of energy in everything they do, which will naturally consume more energy and reduce the possibility of getting fat.
2. Age
The metabolic rate of newborns is about twice that of the elderly. After the age of 25, the basal metabolic rate will gradually decrease, which means that the body consumes less, and even if you don't eat much, there will be the problem of excess energy. So people tend to get fat when they are old.
work
Doing work often consumes less energy, while walking and carrying loads will increase consumption. Then, people with more manual labor usually have higher metabolic rate.
4. Different foods
Foods such as starch and sugar will not effectively improve the metabolic rate of the body. After eating these foods, only 4% of the energy will generate heat, which will be dissipated in vain; Fatty foods are not much better, about 4% produce heat and dissipate heat; On the other hand, protein will keep your body warm and increase your heat production by 30%. Therefore, protein is the least likely to make people fat (but it should be noted that protein food often contains a lot of fat, and fat is easy to make people fat! And if he eats too much, protein will be poisoned).
5. Thyroid hormone: If the human thyroid function is low, the metabolic rate can be as low as 50% of normal. On the contrary, people with hyperthyroidism eat too much, have a good appetite but never gain weight.
6. Male hormones:
Androgen can increase the metabolic rate by 10- 15%, so men are not easy to gain weight when they are young. With the increase of age, hormones decrease and it is easy to get fat. -it can be seen that young boys are just a little thinner, and fat means androgen water. ......
How to effectively promote metabolism?
◆ 1. Aerobic exercise is the fastest shortcut to improve metabolism.
Increasing the quality and quantity of exercise is indeed the most direct and fastest way to accelerate metabolism, and at least "three times a week, 30 minutes each time, and the heart rate after exercise is above 130 times per minute" can help health.
Don't underestimate this short 30-minute exercise. In addition to helping to burn calories and lose weight, it also has a greater benefit. After exercise, it can bring oxygen to all parts of the body, greatly improve the metabolic rate, and effectively burn fat. The effect will last for several hours. So, throw away the excuse that you don't have time to exercise!
Walking every day is the best exercise opportunity. Use the rest time after lunch every day to walk around the company and walk at a constant speed. Without sweating all over, it can improve metabolism, help digestion and prevent constipation.
◆2. Increase weight training and increase muscle tissue.
Do you know that?/You know what? Do you know that?/You know what? The more muscle tissue in the human body, the more calories can be burned, and the metabolism can be accelerated. Unfortunately, when we are over 30 years old, our muscles will gradually lose, leading to a decline in metabolism. Therefore, in order to maintain a good metabolic rate, we must exercise quickly and increase the decreasing muscle mass.
Dr amieMcManus, Senior Vice President of the Medical Advisory Committee and R&D Department of Hebaofu, said that for women with less muscle tissue, training exercises such as weightlifting are particularly important to increase muscle weight, because increasing the number of muscles can increase metabolism. Once the muscle mass increases, the daily consumption will increase 100 to 300 calories, or even more.
Don't worry about doing too much muscle strength training, you will become a "bodybuilder", because the muscle tissues of men and women are different, and bodybuilders are not so easy to practice!
◆3. Drink more mineral water.
Basically, as long as you drink more water, you can promote gastrointestinal peristalsis, excrete excess toxins and waste in your body through sweating or urination, and accelerate metabolism. If you drink mineral water from an excellent source, it will be more beneficial to your health, and you can supplement the minerals you need while drinking water. Some imported mineral water on the market is called "gentle and graceful water" not because it is boastful, but because it is rich in magnesium (which can accelerate the metabolism of heat).
◆4. Stop ineffective dieting and eat more protein.
Don't go on a diet aimlessly, or you will find that your body is getting worse and worse, but your weight is still the same! Because when the brain receives the message of hunger, in order to maintain normal body function, it will automatically adjust and slow down metabolism. Although eating less, but the ability to eliminate hunger has also decreased. Of course, this method won't work, it will only cause physical harm.
On the contrary, changing diet content and strengthening the intake of cellulose and protein are the safe ways to improve metabolism. Among them, algae rich in protein are recommended, because cyanobacteria contain digestible protein and high linolenic acid content, which helps to improve heat metabolism; Chlorophyll in green algae can purify blood and provide excellent detoxification effect. As for the most commonly eaten algae, it is rich in nearly 30 minerals, which can promote water metabolism and enhance immune function.
◆5. Take a deep breath.
There is no doubt that the way you breathe does affect your metabolism. The purpose of breathing is to send fresh oxygen to the lungs, and then discharge unwanted waste and carbon dioxide from the body through gas exchange, thus purifying blood and promoting metabolism and circulation.
Unfortunately, most breathing is unconscious reflex action, and the volume sent to the lungs at a time is really limited. In fact, the faster the breathing frequency, the smaller the breathing volume, and the last inhaled oxygen was sent out before it could work. Coupled with a short exhalation, waste carbon dioxide continues to stay in the lungs, so Luo! Instead of taking a hundred short breaths, it is better to remind yourself to take deep breaths frequently, which will help accelerate the metabolism of waste in the body.
◆6. Blood donation has many advantages, benefiting others and benefiting themselves.
Donating a bag of blood can not only save a life, but also greatly promote one's metabolic ability. Not only does it not harm the body, but regular blood donation is also one of the ways to keep healthy.
Therefore, as long as you are 17 years old and weigh more than 45 kilograms, you are welcome to roll up your sleeves and donate blood with your ID card.
◆7. If you want a good drink, choose one that can promote metabolism. ......
How to regulate normal metabolism in the body?
I suggest you see a Chinese doctor. This is not a simple metabolic problem. I won't say much. I've been in this situation. Let's see a doctor. Don't listen to other people's nonsense
How to regulate metabolism in the body?
I suggest you see a Chinese doctor. This is not a simple metabolic problem. I won't say much. I've been in this situation. Let's see a doctor. Don't listen to other people's nonsense
How to regulate metabolism
1. "Hugging" 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. Drinking tea safely and happily to lose weight II. Insist on strength training 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 the mountaineering 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. 3. 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. My banana diet 4. Iron is essential. Not only should we practice instruments, but we should 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, one cup after another. 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. 6. Pay attention to the thyroid gland to control 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. Long-term slimming and healthy eating method 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. 9. Say goodbye to 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. Exercise: It is definitely a good way to do exercise during a short break, especially exercise with a certain intensity, which can provide new impetus to the internal circulation again and again. It is found that strenuous recess exercise, such as aerobic exercise, can burn more than regular recess exercise. ......
How to effectively improve metabolism
Drink plenty of water
How to regulate individual metabolism?
A: Friend, please refer to the following:
1. Exercise every day, such as running and playing ball.
2. Maintain an optimistic spirit;
3. The daily routine should be reasonable and appropriate;
4. Life should be organized;
Don't be partial to food, eat more fruits and vegetables.
6. If none of the above works, you should go to the hospital for a physical examination.
I hope the above will help you, thank you! !