How to improve the metabolism of the body 25 years old is a dream: looking forward to getting married, afraid of getting old, looking for a job, nightmare: starting to be a thief. Some people say that after the age of 25, even the thinnest people begin to have a small belly, which is not only a matter of beauty, but also a matter of health. This food war is inevitable and protracted, because as long as you take a step back, the "enemy" will follow. The metabolic rate of newborns is about twice that of the elderly. After the age of 25, the basal metabolic rate will gradually decline. Even if you eat the same amount of food, your body consumption will decrease and your weight will gradually increase. Generally speaking, during the 10 years from the age of 25 to 35, if you don't take extra exercise, your body's basal metabolism will decrease by 100 calories every year. Solution: Doing strength training twice a week and lifting weights 15 minutes a week can restore the metabolic rate to the previous one. Muscle consumes 9 times as many calories as the same amount of fat. Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you do strength training and increase muscle weight, and the weight is still 55 kg, you can consume about 100 calories every day even if you do nothing. Buy a beautiful little dumbbell and start tomorrow! The metabolic rate of residents in tropical areas is lower than that in cold areas 10 ~ 20%. Cold can affect the regulation of hormones and accelerate the metabolic decomposition of protein, fat and carbohydrate, especially fat. It can also affect the digestive system of the body, improve appetite and better digest and absorb; At the same time, it affects the urinary system of the body, leading to a corresponding increase in urination and an increase in the loss of minerals such as calcium, potassium and sodium. Solution: Regular food intake 1. Don't eat more if you eat a lot in winter. At this time, the appetite is easy to absorb, and when you eat too much at once, the fat is secretly stored. 2. Dried fruits are snacks. The loss of minerals will affect the work of metabolic system. Eat more raisins and dried apples containing minerals, and the metabolic system can work harder. 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. The greater the proportion of muscle in the body, the higher the metabolic rate; The greater the proportion of fat, the lower the metabolic rate. Solution: Add 1. High intensity intermittent exercise to regular exercise. Insert a 30-second sprint into your jogging every 5 minutes, or add a 1 minute diagonal walk into your monotonous walking practice. Because your body is exercising vigorously, you can burn more calories. 2. Correct sit-ups. Different from the previous sit-ups, the feet should be raised above the body level; Put your hands in front of you; Every time the body relaxes and lies flat, only the lower back touches the ground, and the upper back cannot touch the ground. Make sure to exhale when you contract and inhale when you relax. The angle between the knee and thigh is 90 degrees. These are the keys to help you stay fat. 3. How long does it take to lose 10 kg? Perhaps in the eyes of dieters, this is a problem. But after quantification by medical experts, we found that it was just a matter of kung fu. German medical scientists say that to lose 10kg, an 80kg person needs to ride a bike 100 hours, walk for 267 hours, jog10/00 hours and play tennis 146 hours. Sex hormones 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. Solution: Exercise twice two weeks before menstruation. Ovulation began two weeks before menstruation. Two days before menstruation, the secretion of estrogen and progesterone reaches the highest level, which can promote the body to convert fat into energy. Exercise during this time, you will consume 30% more fat. Invisible fat invisible treatment of internal revision Maybe you don't look "fat", but the physical examination of the unit, you are lucky to belong to the "high fat" level with those plump people. The doctor said that's because your internal organs are "fat" and there are more fat cells than others. Staying in front of the computer for a long time, staying up late and losing weight are all easy goals for you to achieve. Sitting for a long time often consumes less energy, while walking and carrying loads will increase consumption, and the metabolic rate of the body will usually be higher accordingly. Solution: Use whole wheat instead of white bread and brown rice instead of polished rice. Modern endocrinology has found that other nutrients such as vitamins, minerals and enzymes will be removed from refined sugar, starch and vegetable oil. The more refined you eat, the less nutrition you have. Lack of these nutrients can not effectively burn and metabolize fat, which will lead to large fluctuations in blood sugar and hunger and overeating. Serious lack of nutrients will lead to metabolic disorder and stimulate the secretion of insulin, which can convert sugar into fat and store it. Therefore, a dense diet will turn on the engine of making fat and produce obesity. High-fiber carbohydrates such as whole wheat and brown rice are much better. Theoretically, it takes your body longer to digest and absorb them, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. & lt！ -Paging-> When sleeping, the metabolic rate decreases 10 ~ 15%, and it is easy to get fat if you stay in bed often. However, sleeping too little every day will also affect metabolism. Sleep time is also a time for body organs to rest and detoxify. Without a good rest, the metabolic ability will be weakened. Solution: Every night 1 1 until 5 am the next day, you must sleep. During this period, the liver, gallbladder, lung, skin and other organs are detoxified in order to ensure sleep during this period and the metabolic ability of organs is better. People who go on an excessive diet are very strict with themselves and want to eat only "two little queen apples". At this time, malnutrition will occur, but the metabolic rate will be reduced by 20 ~ 30%. So they are groggy, tired and sleepy all day. Solution: 5 meals a day 1. Eat more. Losing weight and eating sound contradictory. But in fact, eating less than five or six times a day compared with three meals a day, the metabolic rate ratio is 24: 7. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate. 2. Get enough calories. The number of calories you need every day is multiplied by 22. Our bodies have "programmed" calorie requirements to ensure basic metabolism. If you suddenly reduce 1000 calories in your diet, your body will mistakenly think that you are starving and need balance, and the basic metabolism used to maintain breathing and heartbeat will automatically decrease, thus affecting the normal operation of your body. Eating starch, sugar and fatty foods in different foods is only to meet the needs of the body and will not increase the metabolic rate of the body. On the other hand, protein will keep your body warm and increase your heat production by 30%. Solution: Don't miss breakfast, eat more eggs 1. Use enough protein to "squander heat". Ensure that 10 ~ 20% of daily calories come from protein. It can improve the metabolic rate and make us consume 150 ~ 200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in human body. You need to consume more energy to digest and absorb. Recommended foods in protein: eggs, milk, beans and fish. Pay attention to as many kinds as possible when eating. 2. Breakfast is a signal to restore metabolic speed. When we fall asleep, the metabolic rate in our body decreases, and when we start eating again, the metabolic rate increases with recovery. If you miss breakfast, your body will have to wait until lunch to start burning calories and speed up metabolism. Thyroid Hormone If human thyroid function is low, the metabolic rate can be as low as 50% of normal at most. On the contrary, people with hyperthyroidism eat too much, have a good appetite but never gain weight. Solution: Eating 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 makes people feel full. Metabolic syndrome, what you need to know is whether the square of weight (kg)/ height (m) 1 exceeds 25? 2 Does fasting blood glucose exceed 6. 1mmol/L or postprandial blood glucose exceed 7.8mmol/L? 3 Does the blood pressure exceed 140/90mmHg? 4. Is the fasting blood triglyceride greater than 1.7mmol/L or the fasting high density lipoprotein less than 0.9mmol/L (male) and 1.0mmol/L (female)? If you answer "yes" to three of the above four items, please seek medical treatment as soon as possible. According to the diagnostic criteria recommended by Diabetes Society of Chinese Medical Association, you already belong to the ranks of metabolic syndrome. High-risk population 1. ≥40 years old 2. Female waist circumference exceeds 80 cm, and male waist circumference exceeds 86 cm, which is the level of concern; The waist circumference of women is more than 88cm, and that of men is more than 94cm. The risk level is Grade 3. Metabolic syndrome criteria 1 or both 4. Patients with cardiovascular disease, nonalcoholic fatty liver, gout and polycystic ovary syndrome 5. Family history of obesity, secondary diabetes, hypertension, dyslipidemia or metabolic syndrome 6. Those who have a family history of cardiovascular disease inherit the cause and effect of metabolic syndrome. Our food is too delicate, refined rice. Hyperglycemia will quickly turn into fat. Blood lipids become higher, blood flow resistance increases, and blood pressure is higher. The appearance of "three highs" is obesity, and these are the early signs that cardiovascular diseases are most likely to occur. What other foods help our metabolism? Oats are rich in linoleic acid and saponins, which can reduce serum cholesterol and triglycerides. Corn is rich in calcium, selenium, lecithin, vitamin E and so on, which has the function of lowering serum cholesterol. Kelp is rich in taurine, which can reduce cholesterol in blood and bile; Dietary fiber alginic acid can inhibit the absorption of cholesterol. Garlic contains a mixture of sulfides, which can lower blood cholesterol, prevent thrombosis and help increase the content of high density lipoprotein. Apples are rich in potassium, which can excrete excess potassium salt in the body and maintain normal blood pressure. Because milk contains more calcium, it can inhibit the activity of cholesterol synthase in human body and reduce the absorption of cholesterol by human body. The ingredients contained in onion not only have bactericidal function, but also can reduce human blood lipid and prevent arteriosclerosis. It can activate the active components of fibrin and effectively prevent intravascular thrombosis; Prostaglandin A also has a good antihypertensive effect on human body. Sweet potato can neutralize more acid produced by eating too much meat and eggs in the body and keep the acid-base balance of the human body. Sweet potato contains more cellulose, which can absorb more gastrointestinal water and lubricate the digestive tract.