1, and take appropriate calories.
If you compare a person to a car, then the food you eat every day is the fuel provided to your body, and the role of metabolism is to convert these fuels into gasoline that can be used by cars. Basal metabolism refers to the heat naturally metabolized by the body without extra heat consumption at all; Everyone's basal metabolism (BMR) is different. The higher the BMR, the easier it is for the body to consume calories. So don't eat less calories than the basic generation when losing weight, so as not to let the body's metabolism decline.
Step 2 calculate the calories burned every day
Of course, no one will lie in bed all day or stay still all day, so the daily intake of calories will definitely be more than the basal metabolism. So at the beginning, it is best to carefully calculate how many calories you will consume in your daily life and how many calories you will consume every day in order to plan how to control your diet.
3. Make fitness a daily must-do list.
Let exercise and fitness become as natural as eating and going to the toilet! Doing aerobic exercise five times a week has a good effect on improving basal metabolism, forming the habit of exercise, and making the body burn calories continuously even if it doesn't exercise.
4. Weight training increases muscles
Don't think that the re-training equipment in the gym is only for boys, and girls can also use it to shape body lines, not to mention that weight-bearing training can make up for what aerobic training can't provide: increase body muscle tissue! Some people look thin, but they hide the danger of high body fat. Retraining is to help increase body muscles, and aerobic can help burn fat and complement each other. Muscle is an important tissue to help the body's metabolism, so regular retraining can also improve metabolism.
5. Refuse the yo-yo to gain weight again
The most annoying thing about losing weight is to give up all previous efforts, and the result of long-term efforts is in vain. Therefore, it is absolutely necessary to avoid falling into a vicious circle of weight loss and rebound. More importantly, when you lose weight, most of your muscles and fat are lost together, but 80% of the increase is fat! It will also disturb the body's endocrine and metabolism, which is even worse for health.
6. Eat 150 calories before going to bed.
Forget those "no eating after eight o'clock" bans! Two new research reports from Florida State University found that eating snacks with about 150 calories 30 minutes before going to bed helps to promote the metabolism of the body, and this 150 calorie is not included in the daily food intake calculated above! It is best to choose high-protein foods such as low-fat milk and cheese, but remember that if you do the above five points, you will not get fat instead!
7, a cup of boiled water in the morning
Drinking a cup of boiled water after getting up not only helps to urinate quickly, but also supplements cell water. Blood viscosity is low. Usually after drinking boiled water for half an hour, the body will excrete the metabolites of the previous night.