1 How to improve metabolism
1, eat less and eat more.
The heat produced by food is also one of the ways to maintain metabolic rate. It's best to eat less and more meals, and don't eat too much each meal, otherwise your metabolism will be strong and your weight will rise. If you don't have enough conditions to eat less and eat more at work or school, eat on time instead of dieting.
2. Insist on aerobic exercise
You can insist on aerobic exercise more than three times a week. Aerobic exercise can not only speed up your metabolic rate, but also maintain your health and relax your body all day. Aerobic exercise here doesn't need deliberate practice. Take more walks and exercise in your spare time.
3, moderate intake of coffee
Caffeine can not only help your brain rejuvenate faster in the morning, but also help you strengthen your metabolism. A study in Denmark found that caffeine can help you burn 25% more calories after three hours. Another study proves that caffeine can also reduce your appetite and make you eat less, which means you are more likely to stay slim.
4. Eat eggs for breakfast
If you always like bread for breakfast, change it to eggs, which may help your metabolism. A study published in the journal Nature shows that compared with people who eat bread, people who eat eggs for breakfast reduce their body mass index by 665,438+0%, waist circumference by 34% and body fat by 65,438+06% within one week.
Step 5 eat some spicy food
According to the report of Biochemistry, capsaicin and capsaicin compounds will raise your body temperature and increase your metabolic rate. Whether you go to a Thai restaurant or cook at home, it is wise to add some spicy food, so spicy mala Tang will become your new favorite.
6. Drink as much water as possible
Drink as much water as possible. Researchers at Utah State University found that people who drink more than eight or even a dozen glasses of water a day burn more fat than those who only drink about four glasses of water. Some studies also believe that it is best to drink cold water. Cold water can make your body work harder, because you need to burn more calories to maintain the temperature your body needs.
7. Drink a cup of green tea
Green tea can not only fight the depression in the afternoon, so that you won't get sleepy again, but also help you greatly accelerate the pace of metabolism. In addition to caffeine, which helps to burn calories, more importantly, it also contains tea polyphenols and some phenolic substances in tea, which have also been proved to enhance metabolism and help burn fat.
8, high-intensity intermittent exercise
Sudden strength in exercise will consume more oxygen than steady exercise, and sweat will also shake your metabolism in the process. According to the American College of Sports Medicine, high-intensity intermittent exercise can help you burn calories faster within 24 hours after exercise. So the next time you exercise on the treadmill, you can divide the 30-minute exercise time into several short segments, and each short segment can maintain a high-speed exercise of 1-2 minutes.
9. Take a deep breath
The way you breathe does affect your metabolism. The purpose of breathing is to send fresh oxygen to the lungs, and then discharge unnecessary waste and carbon dioxide through gas exchange, thus purifying blood and promoting metabolism and circulation. Unfortunately, most breathing is an unconscious reflex action, and the amount of inhalation sent to the lungs at one time is limited. In fact, the faster the breathing frequency, the smaller the breathing volume, and the oxygen finally inhaled was sent out before it could play a role. Coupled with a short exhalation, waste carbon dioxide continues to stay in the lungs. Therefore, instead of taking a hundred short breaths, it is better to remind yourself to take deep breaths often to help accelerate the metabolism of waste in the body.
2. Reasons for slow metabolism
1, dieting
Many women like to lose weight by dieting, and the body mechanism has the function of self-protection. When your long-term intake of calories is not enough to maintain the normal metabolism of your body, then your body will spontaneously reduce metabolism to maintain the normal operation of your body. Excessive dieting will reduce the basal metabolic rate. Without the help of a dietitian, a person can lose a limited amount of weight, and it may not be all fat, but also muscle.
2, the body's muscles are insufficient
Compared with fat, muscle with the same weight burns 20 times as many calories as fat. However, I often hear female friends around me say that I am afraid that running will build muscles. If muscles are really so easy to practice, then every boy will not practice muscles so hard.
3. Age
With the increase of age, the basal metabolic rate of the body goes downhill, which no one can change. The most important thing is to adjust your mentality, and don't complain why you didn't eat fat before, but now you are fat after drinking a glass of water.
Although basal metabolic rate is very important to lose weight, many people gain weight because they eat more and exercise less. Therefore, if you want to lose weight, you still have to find the root cause, otherwise even if the basal metabolic rate is improved and the root problem is not solved, people will still be fat.