How to improve basal metabolism and achieve rapid weight loss? Nowadays, many people lack exercise in their daily life at work, which leads to abnormal figure. So they want to lose weight, but the effect is not good, because the basal metabolism is slow. Do you know how to improve basal metabolism and achieve rapid weight loss? Let's take a look!

What can be done to improve basal metabolism and achieve rapid weight loss 1?

1, don't cut calories.

The human body has a program to automatically maintain a normal weight. If you suddenly lose 1000 calories from your diet, your body's basal metabolic rate will automatically slow down, which will not help you lose weight better. What you should do is gradually reduce your calorie intake, such as reducing your calorie intake by 200 calories today and continuing to reduce your calorie intake after a few days.

2. You must have breakfast.

Breakfast is the most closely related to metabolism and weight loss among the three meals. When people sleep, their metabolic rate will be very low. The first meal in the morning will restore your metabolism to normal level and help you burn calories better. Therefore, if you ignore breakfast, your body can't burn fat before lunch as usual. Breakfast is like a starter of metabolism.

3. Eat more protein food.

Adequate intake of protein can improve the metabolic level of human body and make human body burn 150 ~ 200 calories every day. Protein is mainly composed of amino acids, and it is more time-consuming and laborious for the body to digest such foods than to digest fats and carbohydrates. Therefore, to break them down, you need to burn more calories. We should ensure that 25% ~ 35% of the total calories come from protein every day, so as to achieve a balanced diet. The recommended intake of protein per kilogram of body weight is 1.2g-2g.

4. Increase the frequency of eating.

Eating 4-5 small meals a day can maintain a higher metabolic level than eating 3 big meals. The time between meals should be kept within 2 ~ 3 hours as far as possible, and protein food should be guaranteed for each meal. protein is an enhancer of metabolism.

5. Learn to eat carbohydrates

Refined carbohydrates, such as white flour, will make the insulin level unstable, correspondingly promote the storage of fat in the body and reduce the metabolic rate. Therefore, it is better to supplement high-fiber carbohydrates, such as various vegetables, fruits and whole grains, which are good carbohydrates and have little effect on insulin levels.

Step 6 stop drinking

Think twice when you take the cup. Recently, many studies have shown that drinking before meals will make people consume 200 kilocalories more. Another study found that when the body plays a metabolic function, the first thing to burn is the heat contained in alcohol. In other words, calories in other diets may be stored under the skin in the form of fat. You can drink a glass of healthy red wine, but don't be greedy.

What can be done to improve basal metabolism and achieve rapid weight loss? Introduce three kinds of exercise modes that can improve basal metabolism. If you have time to practice more, you can become thinner and form a thin figure.

1, squat jump

Stand with your legs shoulder-width apart, with your toes pointing to the outside of your body, making a 30-degree angle with your body.

Keep your back straight and put your arms at your sides or flat on your chest.

Tighten your abdomen and hips, adjust your breathing, and slowly squat down until your thighs are parallel to the ground and your knees point to the outside of your body.

Push your waist and abdomen hard and jump up. Then squat and jump repeatedly. Exercise about 20 times each time.

This exercise can promote blood circulation and muscle stretching of the whole lower body. Helps to improve the body's blood circulation and basic metabolism.

During exercise, you must keep your back straight and stretch your muscles until they are slightly sour.

2. Flat bracket

Lie on the mat and support your body with your elbows and toes. And make sure that the head, back, hips and legs are in a straight line. Hold this position for 30 seconds to 1 min. And keep a deep breath during exercise.

This exercise can completely stretch the muscles of the whole abdomen. It can not only improve the muscle shape of the abdomen, but also improve the basal metabolism.

During exercise, you must keep your back straight and breathe evenly.

3. Turn jumps on and off

Keep your back straight and your arms at your sides. Jump up hard on your abdomen, then spread your arms and legs. Continue to jump to the initial standing position. Jump about 20 times a day.

This exercise can stretch the muscles of the whole body and help to speed up the blood circulation of the whole body, especially to promote the blood return of the limbs. It has a significant effect on improving the basic metabolism of the body.

The above three kinds of exercise can not only accelerate fat burning, shape the body, but also improve the basic metabolism of the whole body. After a period of time, you can turn your body into a constitution that is not easy to lose weight.