Adopting a very low calorie diet is not an effective way to lose weight. Because there is a program in the human body to automatically maintain normal weight, if you suddenly lose 65,438+0,000 kilocalories from your diet, your body's basal metabolic rate (the calories your body needs to maintain basic physiological functions, such as breathing and heartbeat) will automatically slow down, because your body now thinks you are hungry.
So, how many calories should the human body consume every day? It depends on your activities. You multiply your current weight (pounds) by 1 1, and the result is the calories you should need every day. For example, your weight is 120 kg, and your normal daily calorie consumption is about 1320 kcal. Unless your height is less than 5 feet (1.52 meters), don't let your daily calorie consumption be less than 1200 calories. Studies have shown that women with calorie consumption below this value will reduce their basal metabolic rate by as much as 45%.
How can we make fat burn quickly? Second, we must have breakfast.
Breakfast is one of the three meals a day, which is closely related to metabolism and weight loss. Many studies show that people who eat breakfast are more likely to lose weight than those who don't. Because people's metabolic rate is very low during sleep, they can only resume rising when they eat again. Therefore, if breakfast is neglected, the body can't burn fat before lunch as usual. This is why it is wise to eat a diet containing 300~400 kilocalories for breakfast, because breakfast is the starter of metabolism.
After comparing the effects of high-fat breakfast and high-fiber carbohydrate breakfast, the researchers found that people who eat high-fat meals are more likely to be hungry after meals. It takes longer for the body to digest and absorb a high-fiber carbohydrate diet than a fatty food, so as not to cause large fluctuations in blood sugar levels, so it will take longer to be hungry. Therefore, breakfast should contain a lot of high-fiber carbohydrates.
How can we make fat burn quickly? Third, eat more protein.
Studies show that adequate intake of protein can improve the metabolic level of human body and make human body burn 150 ~ 200 calories per day. Protein is mainly composed of amino acids, and it takes more time for the body to digest such foods than to digest fats and carbohydrates. Therefore, to break them down, you need to burn more calories.
Of course, this does not mean that people's diet must be dominated by high protein. However, you should ensure that 10% ~ 35% of the total daily calories come from protein (such as fish, chicken, low-fat cheese, yogurt and beans), so as to achieve a balanced diet.
How can we make fat burn quickly? Four. L-carnitine
L-carnitine is a naturally occurring compound in human cells, an amino acid-like substance that can promote the transformation of fat into energy, and a key substance in the process of fat metabolism, which can promote the oxidative decomposition of fatty acids into mitochondria, because fatty acids (and other energy substances) can only be oxidized in mitochondria to release energy, thus transforming human fat into energy. Can reduce fat and weight, without reducing water or muscle.
How can we make fat burn quickly? 5. Increase the number of meals.
Eating four or five small meals a day can maintain a vigorous metabolism level better than three 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, because it is an enhancer of metabolism. For example, if you eat high-fiber grains and fruits for breakfast, you should eat yogurt and fruits for an extra meal between breakfast and lunch. Try to eat 100g chicken (or fish) with vegetable salad for lunch. In the afternoon, you can eat a banana and a piece of low-fat cheese. Try to eat less dinner. You can have 1 serving 100 ~ 150g turkey, fish or 1 serving protein food, plus 1 serving vegetables.
How can we make fat burn quickly? 6. Eat more "good" carbohydrates.
Refined carbohydrates, such as bagels, white bread, etc., will make the insulin level fluctuate violently, correspondingly promote the storage of fat in the body, thus reducing the metabolic rate of the body. Therefore, when supplementing carbohydrates, people with high cellulose content, such as vegetables, fruits and whole grains, should be given priority. These are "good" carbohydrates, and these foods have a great influence on insulin levels.
How can we make fat burn quickly? Seven, give up alcohol addiction.
Would you like a cocktail or other strong liquor before dinner? Then please think twice when you take the feather. 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. If you are really addicted to alcohol, you might as well drink a little. Each glass of wine contains only 80 kilocalories, and also contains a lot of antioxidant substances that are beneficial to health.