How to improve basal metabolism around 40 years old? First, try to reduce bad habits, such as alcohol and tobacco, which are high in sugar and oil, and replace them with relatively light ones. This is beneficial to the body mass index and reduces the hidden dangers of some chronic diseases. Increasing the intake of protein is conducive to the promotion of growth hormone, and eating more vegetables and dietary fiber is good for your health. Carbohydrates, eat more coarse grains.
Second, people around the age of 40 should also do resistance training. Muscle has a great influence on a person, the most obvious is the improvement of basal metabolism and bone density, which is very important for quality of life and physical strength. Secondly, combined with aerobic exercise, it can not only lose weight, but also improve cardiopulmonary function, which is also good for cardiovascular system. Exercise step by step to avoid sports injuries. The intensity and duration of exercise should also be gradually increased from zero. The promotion of basal metabolism is actually the process of self-transformation of the body. Only external pressure can change the body. Step by step is very important and must not be rushed.
Third, a good rest and sleep can restore the hormone level of the body to the normal level, and at the same time, the stress in work and life will be much less. It can relieve a lot of negative pressure and make your mind in an excellent state.
The biggest difference between losing weight and reducing fat is the weight loss here. Generally speaking, it looks thinner and lighter, which many people regard as the effect of losing weight. As everyone knows, the truth of such a result may be
1. Water loss leads to weight loss. For example, if you eat less salt and sodium, your body will store less water.
2. Eating less leads to the consumption of body storage, which includes both muscle and fat, and may consume more muscle.
3. Because of diet control, defecation is smooth, defecation is discharged, and weight is reduced.
Therefore, weight loss is relatively more one-sided, and the help to the body is more superficial. Even unhealthy weight loss will cause a more serious rebound.
Reduce fat, through exercise and healthy diet, reduce the body fat content, so as to achieve the purpose of strengthening the body and shaping. The effect of reducing fat is also more real and stable, which is good for the body for a long time.
Teach you five ways to improve basal metabolism and control carbohydrates. Some people eat less than half as much as usual in order to lose weight. This can make you lose weight quickly, but most of the weight lost is water, which is easy to rebound.
Due to long-term low-carbon water, the body will enter a "dormant" state, and the brain thinks that you are going to starve to death, so it automatically reduces body consumption.
So try to eat carbohydrates at every meal and don't skip it.
Aerobic training should be reasonable. Don't do aerobic training for too long, not for more than an hour at a time, and don't do too much high-intensity fat-reducing training.
High-intensity fat loss includes HIT and running. This training method consumes mostly sugar instead of fat, and even reduces the body's muscle mass.
So I recommend doing low-intensity aerobic training, such as jogging. One run 1 hour is enough, not too early or too long, to avoid consuming body muscles.
Your calorie gap should not be solved by exercise, but by diet.
When the body muscle mass increases by one kilogram, it can consume about 100 calories per day, which is 10 times of the same weight of fat.
Therefore, increasing muscle mass is the most direct choice to improve basal metabolism.
I suggest doing anaerobic training three or four times a week and adding more iron.
Change your training rhythm regularly.
For example, in the past month, you ran at the same speed for 45 minutes every day.
You can run for an hour every day next month and change the speed.
Anaerobic training, you used 10kg in the past week, and you can try the first few moves with 12.5kg next week.
Constantly changing and constantly stimulating the body is conducive to improving basal metabolism.
Try to eat the following foods. Eating peppers and oranges can improve your metabolism. Eat lean meat, pork, beef and fish.
Usually eat less garbage and greasy food, eat less and eat more meals.