Increase physical exercise, improve basal metabolic rate, exercise can wake up the body, thus helping to promote the circulation of the internal environment. On the contrary, if the amount of exercise is low or basically no exercise, it will naturally lead to the accumulation of fat, thus making the body's basal metabolic rate low. Therefore, it is necessary to increase the body's muscle mass and accelerate metabolism through exercise. You don't need much exercise. Exercise for 30 minutes three times a week, and you can easily lose weight.

2. Eat breakfast on time

When the body is hungry or tired, the metabolism will automatically slow down. And when we start eating, we will return to a faster metabolic rate. Therefore, if you skip breakfast, your body will have to wait until after lunch to start burning calories, which actually slows down the effect of losing weight. If you want to lose weight, you must eat breakfast to speed up metabolism, thus speeding up the burning of calories.

3, don't be lazy to sleep, to ensure adequate sleep.

During sleep, people's metabolic rate will drop 10%- 15%, so staying in bed often or sleeping late can easily lead to obesity. However, the body also needs sleep to restore energy, especially to give the digestive organs a full rest. And the organs of the body will detoxify at night 1 1 until 5 am. If you don't sleep during this time, it will have a great impact on your health and weight loss. So I suggest that you must ensure sleep at this time, and it is best to ensure 8 hours of sleep every day.

4. Ensure that 10%-20% of daily calories come from protein.

Why should we ensure that 10%-20% of the daily heat comes from protein? Because protein can improve the metabolic rate, let's increase the burning rate of 150 to 200 calories. Protein is mainly composed of amino acids. Compared with amino acids, fats and carbohydrates are difficult to be completely digested and decomposed in the body. The organs of the body need to consume more energy to digest, but they can't be completely absorbed, so it is easy to cause fat accumulation.

5. Use capsaicin in moderation

If the thyroid function of the body is low, the metabolic rate will be 50% lower than the normal level. On the contrary, hyperthyroidism will accelerate digestion, and it is not easy to gain weight if you eat too much. Capsaicin mixed with pepper can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually people who love Chili have a low appetite, because eating spicy food will make people feel full.

Step 6 eat enough food

People who go on a diet to lose weight will leave their bodies in a state of hunger, and the body will automatically adjust its balance, and the basal metabolic rate used to maintain breathing and heartbeat will decrease, thus affecting the normal operation of body functions. At this time, the body will become malnourished and the metabolic rate will be reduced by 20%-30%. Therefore, people who want to maintain two apples a day will feel groggy and exhausted all day, which is not conducive to losing weight.