Don't go on a diet aimlessly, or you will find that your body is getting worse and worse, but your weight is still the same! Because when the brain receives the message of hunger, in order to maintain normal body function, it will automatically adjust and slow down metabolism. Although it eats less, it also reduces its consumption power. Of course, this method won't work, it will only cause physical harm. On the contrary, changing diet content and strengthening the intake of cellulose and protein are the safe ways to improve metabolism. Among them, algae rich in protein are recommended, because cyanobacteria contain digestible protein and high linolenic acid content, which helps to improve heat metabolism; Chlorophyll in green algae can purify blood and provide excellent detoxification effect. As for the most commonly eaten algae, it is rich in nearly 30 minerals, which can promote water metabolism and enhance immune function.

★ insist on eating breakfast every day

Breakfast is the most important meal in a day's metabolism and weight loss plan. The survey shows that people who eat breakfast are more likely to lose weight than those who eat on an empty stomach. When we are sleeping, the metabolic rate in our body drops, and when we start eating again, the metabolic rate will increase with recovery. Therefore, if you miss breakfast, your body will wait until lunch to start burning calories and speed up metabolism, which is undoubtedly not conducive to weight loss. Therefore, it is wise to eat 300 ~ 400 calories of breakfast in the morning to restore the metabolic rate in advance. Eat a lot of high-fiber carbohydrates for breakfast. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.

★ Change three meals a day to six meals a day.

This sounds really contradictory. But in fact, the metabolic rate of eating less than 5-6 times a day is 24 to 7 compared with three big meals a day. 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. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3-4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120-180g of turkey, salmon or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.

★ Aerobic exercise

Increasing the quality and quantity of exercise is indeed the most direct and fastest way to accelerate metabolism, and at least "three times a week, 30 minutes each time, and the heart rate after exercise is above 130 times per minute" can help health. Don't underestimate this short 30-minute exercise. In addition to helping to burn calories and lose weight, there is a greater advantage that after exercise, it can bring oxygen to all parts of the body, greatly improve the metabolic rate and burn fat effectively. The effect will last for several hours. Walking every day is the best exercise opportunity. Use the rest time after lunch every day to walk around the company and walk at a constant speed. Without sweating all over, it can improve metabolism, help digestion and prevent constipation.

★ "Break up" exercise plan

If possible, divide each training session into two parts. For example, do 15 minutes of weightlifting exercise in the morning, and then walk for 30 minutes after lunch or dinner. In this way, you can consume 100 ~ 200 calories a day. Even small activities will boost your metabolic rate.

★ Increase intensity training

You might as well try high-intensity interval exercise to improve your metabolism faster. The results show that people who do intermittent exercise twice a week can lose twice as much weight as those who only do cardiopulmonary training regularly. You can easily integrate interval training into your daily practice, that is, insert a 30-second full-speed sprint into your jogging every 5 minutes, or add a 1 minute diagonal walk into your monotonous practice. Because your body is exercising vigorously, you can burn more calories. You can also adjust your daily exercise to 40 minutes of cross training. The ideal training plan is a 20-40-minute interval twice a week and a 20-40-minute cross-training twice.

★ Drink more mineral water

Basically, as long as you drink more water, you can promote gastrointestinal peristalsis, excrete excess toxins and waste in your body through sweating or urination, and thus accelerate metabolism. If you drink mineral water from an excellent source, it will be more beneficial to your health, and you can supplement the minerals you need while drinking water. Some imported mineral water on the market is called "gentle and graceful water" not because it is boastful, but because it is rich in magnesium which can accelerate heat metabolism. But do not exceed 1500cc.

★ Drink milk often.

Drink more low-fat dairy products. Women who eat milk, yogurt and cheese three or four times a day can lose at least 70% fat than women who don't eat any dairy products. The reason is the calcium contained in dairy products. Studies have proved that calcium can accelerate metabolism and make the body burn excess fat faster, but only calcium in dairy products can achieve this effect, while other calcium-rich foods (such as cabbage) and calcium-fortified drinks (such as orange juice) or some nutritional supplements have no such effect. Women who drink dairy products three times a day and consume1.200mg of calcium will consume calories to the maximum extent, which is beneficial to health and weight loss.

★ Take a deep breath

There is no doubt that the way you breathe does affect your metabolism. The purpose of breathing is to send fresh oxygen to the lungs, and then discharge unnecessary waste and carbon dioxide through gas exchange, thus purifying blood and promoting metabolism and circulation. Unfortunately, most breathing is unconscious reflex action, and the volume sent to the lungs at a time is really limited. In fact, 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, so! Instead of taking a hundred short breaths, it is better to remind yourself to take deep breaths frequently, which will help accelerate the metabolism of waste in the body.

★ Add a little "spicy"

When making soup for lunch or dinner, add some Chili powder. According to the survey, Chili powder will accelerate the resting metabolic rate. Capsaicin mixed with pepper and 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.

★ "Special Day" is cleverly arranged

Every month before the arrival of "old friends", my mood fluctuates, my face is swollen, and I even curl up on the sofa, feeling uncomfortable all over. A recent study by Adilaide University in Australia shows that if you exercise two weeks before menstruation, you can easily lose more weight. From two weeks after ovulation to two days before menstruation, women will consume 30% more fat during this period. The reason is that the secretion of regenerative hormones estrogen and progesterone reaches the highest level at this time, which promotes the body to convert fat into energy. During this time, you will burn more fat through exercise.

★ Use the correct massage technique.

Whether lymph and blood circulation in the body are smooth or not will affect the elimination speed of wastes, toxins and other substances in the body. Therefore, through the correct massage technique, we can maintain smooth blood circulation, accelerate metabolism, and deal with wastes in the body smoothly. So-called massage, it is not feasible to press and knead at will. If you have had body shaping treatment in the salon, please recall carefully whether the beautician's massage gestures are all from fingertips to heart. This kind of "heart-seeking massage" from limbs to heart is helpful to promote the flow of lymph and blood, make muscle metabolism more vigorous, provide cells with more nutrients to promote metabolism and oxygen to help fat burn, and accelerate the removal of waste. Massage while watching TV every day can easily make them healthier.

★ Taking a hot bath can make you beautiful.

Bathing is another simplest way to promote metabolism. Repeated bathing at high temperature can promote vasodilation and stimulate sweat glands to sweat. If you take a bath for 3 minutes, rest for 5 minutes, and then repeat the cycle three times, you can consume a lot of energy unconsciously, and the effect is equivalent to jogging 1000 meters. At the same time, bathing can also promote the renewal of old keratin and keep the skin smooth and meticulous. It must be noted that people with bad hearts are not suitable for taking three warm baths or soaking in hot water. At this time, we might as well use the traditional health care prescription instead-soaking feet in hot water, which can not only expand the microvasculature of the feet, promote the blood circulation of the whole body, but also increase the permeability and metabolism of cells, and at the same time achieve the function of fitness and expectoration, and improve the cold condition of the feet.

Care about your sleep, take vitamin B supplements, and don't be a night owl.

Lack of sleep can lead to metabolic disorder. People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates. The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2-3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. People who often stay up late or have abnormal work and rest will not only age particularly fast, but also wear themselves out! If you need to work, you have to supplement foods rich in vitamin B, because they are necessary factors to promote human metabolism, but they are water-soluble vitamins and are not easy to store in the body. Vitamin B family usually refers to vitamins B 1, B2, B6, B 12, folic acid, nicotinic acid, etc., which is very helpful for promoting metabolism, providing energy and protecting nerve tissue cells. If you have normal meals and no partial eclipse, you don't need to add extra vitamin B. However, busy modern people usually don't pay much attention to whether they have a balanced diet. In addition, irregular eating time often leads to vitamin B deficiency, which reduces metabolism and affects health. Therefore, it is a convenient and easy way for people who eat out.