When people are sleeping, their metabolism will also be at rest. Eating breakfast in time can awaken the body's metabolism. Eating breakfast is to remind the body that it is time to work, and eating breakfast in time can also avoid overeating at noon.

High metabolic breakfast choice

The staple food can be potato, pumpkin, sweet potato, purple potato and corn.

Protein can choose eggs, milk, cheese, nuts, bean products and lean meat.

Vitamins can be selected from lettuce, Chinese cabbage, seasonal fruits and broccoli.

Knowledge expansion:

Exquisite carbohydrates, such as rice flour, are easy to cause changes in blood sugar, so insulin secretion will also be affected, and the body is more prone to fat accumulation. Coarse grains are rich in dietary fiber and slow to digest, which can stabilize the changes of blood sugar and insulin and help us become thinner.

Eat high-quality protein.

Eating more high-protein food can improve the thermal effect of food. When the body digests high-protein food, it will consume more calories, thus improving the body's metabolic capacity.

High quality protein selection

Animals can choose lean beef, steak, mutton, pork and chicken.

Beans can be soybean, soybean, soybean milk, soybean milk, tofu, bean skin, yuba, and nuts.

Fish can choose salmon, Spanish mackerel, salmon and shrimp.

Knowledge expansion:

Ensure that protein accounts for 30-45% of the total daily calorie intake, and enough protein will make people burn 150-200kcal more calories every day.

Carry out strength training

Exercise can increase our consumption and increase the muscle content of our body.

Novice strength training

Common training movements include bench press, hard pull, rowing, pull-ups, squat with load, lunge squat, goat standing up and so on.

Training frequency: 4 groups per movement, each group 10- 15 times.

Rest arrangement: you need to rest for 2-3 days after a training session and stick to it for 2 months.

Knowledge expansion:

1. The key to strength training is persistence and don't rush for success.

2. During the training, eat more high-protein foods such as chicken breast, eggs, milk, beef, fish, etc. to ensure low-fat and light cooking, and eat less and more meals.

4. Drink 2500 ml of water.

Don't drink water blindly, no more than 800 ml per hour and no more than 4 liters per day. If you drink too much, it will increase the burden on the liver and cause water poisoning.

Frequency of drinking water to promote metabolism: the first cup in the morning and one cup at work time.

One drink before meals in the afternoon and one drink at work at 2: 00 and 4: 00.

One drink before dinner in the evening, one hour before bed.

Knowledge expansion:

Dietary Guidelines for China Residents suggest that an adult should drink 1500- 1700 ml of water every day.

5. Ensure 7-8 hours of sleep.

Studies have shown that people who sleep less than four hours can hardly promote the decomposition of carbohydrates. Lack of sleep, body organs will also be in a state of fatigue, and the metabolic rate will slow down.

Ways to improve sleep quality

1. Don't think before going to bed. You can read books, do yoga and soak your feet in hot water.

2. Choosing curtains with good shading, quiet and no light indoors is more conducive to falling asleep quickly.

3. Specify the time to fall asleep and get up, and the rules of work and rest can form a biological clock to fall asleep naturally.

Take 90 minutes as 1 sleep cycle, and try to ensure adequate sleep for 4-5 sleep cycles.

Knowledge expansion:

1. In order to maintain a high basal metabolism, it is recommended to sleep for 7-8 hours every day.

I don't sleep well. I suggest reading the book Sleep Revolution. Learning exercise and sleep training from books can improve the quality of personal sleep, even at night.

Quick self-test: How is your basal metabolism?

1. Eating is indigestion.

2. Overeating or anorexia

3. Chronic constipation or irregular stool

4. Slow blood circulation, cold hands and feet

5. The skin is rough and dark yellow

6 slow response

7. Have a poor memory and forget what just happened.

8. Feeling out of control or depressed

9. It's easy to get fat

Note: having two or more of the above characteristics means that the basal metabolism of an individual is in a state of decline. Learn the five methods mentioned today to improve metabolism!