How to improve the metabolic rate of middle-aged and elderly people and become lean
How to improve metabolism 1. Improve metabolic life
How to improve metabolism 1, take a deep breath.
Breathing sends fresh oxygen to the lungs, and after gas exchange, it discharges unnecessary waste and carbon dioxide, which has the functions of purifying blood and promoting metabolism and circulation.
Most breaths are unconscious reflexes, and the volume sent to the lungs by each inhalation is actually very limited. The faster the breathing frequency, the smaller the breathing volume, and the last inhaled oxygen was sent out before it could work. Coupled with a short exhalation, waste carbon dioxide continues to stay in the lungs. Therefore, often reminding yourself that deep breathing helps to accelerate the metabolism of waste in the body.
How to improve metabolism II. Get rid of stress.
Studies have found that long-term stress can promote weight gain. "When you are habitually stressed for a long time, your body is full of stress hormones, which stimulate fat cells to go deep into your abdomen, make you accumulate fat and make your body fat." Piquet said, "I call it' toxic weight' because the fat deeply embedded in your abdomen will increase your risk of heart disease, diabetes and cancer." Moreover, stress hormones will increase your appetite and make it possible for you to overeat.
How to improve metabolism 3. Adequate sleep time.
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. Ensure that you sleep from 23: 00 every night to 5: 00 the next morning, and the metabolic ability of organs is better.
How to improve metabolism 4. Eat foods rich in starch, sugar and fat.
Eating starch and sugar is only to meet the needs of the body and will not increase the metabolic rate of the body. And protein, after eating, will keep the body warm and raise the body temperature.
How to improve metabolism II. Improve metabolism and diet
How to improve metabolism 1, bite nut essence
Each ounce of nuts contains 170 calories and 14 grams of fat. Sudden ears sound like the bane of losing weight. However, according to a study, nutritious nuts can satisfy hunger more than low-fat snacks such as cheese and biscuits. One ounce of nuts should be enough to solve hunger and prevent the urge to overeat at dinner.
How to improve metabolism II. Eat more fish.
Well, you may not know it yet. According to research, the level of a hormone called "leptin" in people who often eat fish will be lower. The level of this hormone is closely related to the speed of metabolism. If the level of this hormone is low, our metabolism will accelerate, thus burning more fat. Therefore, to eat more fish and improve metabolic rate, it is best to eat fish 3-4 times a week.
How to improve metabolism 3. green tea
Catechins in green tea can prevent aging, and tea polyphenols can increase gastrointestinal peristalsis, improve constipation, slow down body fat accumulation and help metabolism. Studies have shown that people who drink green tea three times a day or take green tea extract three times a day have faster metabolism than people who don't drink green tea.
How to improve metabolism 4. Chew sugar-free gum.
According to a new study, chewing sugar-free gum can increase the metabolic rate by 20%, and people who chew gum consume 1 1 calories per hour more than those who don't chew gum. More interestingly, if a person keeps chewing gum every day for a year, he may lose about ten pounds of fat.
How to improve metabolism? 5. The intake of protein is enough to achieve rapid metabolism.
Many MM blindly diet in order to lose weight, resulting in insufficient nutrition intake. In order to maintain normal body function, the body will slow down the speed of metabolism, and over time it will become fat on its own initiative because fat is not burned in time. Therefore, we must strengthen the intake of protein and cellulose, which is the correct way to improve the metabolic rate.
How to improve metabolism III? Massage to promote metabolism
How to improve metabolism 1 open hip joint and prepare for massage to improve metabolism?
Palm inward, cover the front of the waist, and press back gently. Take five deep breaths.
How to improve metabolism II. Let the blocked leg lymph and blood flow smoothly.
Step 1: Start with the massage on the front side of the leg, with both hands around the ankle, the thumb around the front of the sole, and the palm tightly around the ankle. Step 2: Stick the palm of your hand tightly to the front of your leg and press it up from your ankle to the root of your thigh. Do it five times on each leg. Step 3: Massage the back of the calf, put your palms together and overlap, and press the achilles tendon. Step 4: Hold the palm of achilles tendon tightly and pull the back of calf completely from ankle to thigh root. Do it five times on each leg.