I have lost five or six pounds of muscle every 10 years since I was in my twenties. In other words, when you are 35 years old, you burn less calories every day 100 kcal than when you are 25 years old. Although this sounds worrying, there are some simple ways to tap the body's fat burning potential.

I have lost five or six pounds of muscle every 10 years since I was in my twenties. In other words, when you are 35 years old, you burn less calories every day 100 kcal than when you are 25 years old. Although this sounds worrying, there are some simple ways to tap the body's fat burning potential. I have lost five or six pounds of muscle every 10 years since I was in my twenties. In other words, when you are 35 years old, you burn less calories every day 100 kcal than when you are 25 years old. Although this sounds worrying, there are some simple ways to tap the body's fat burning potential.

1 Don't cut calories drastically.

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 who consume less calories than this value will reduce their basal metabolic rate by as much as 45%.

Be sure to 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 you ignore breakfast, your 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.

Researchers at Australian universities compared the effects of high-fat breakfast and high-fiber carbohydrate breakfast, and found that people who ate high-fat meals were hungry faster 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.

Eat more protein.

Studies have shown that adequate intake of protein can improve the metabolic level of the human body and make the human body burn 150~200 kilocalories every 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.

4 increase the number of meals

Eating four or five small meals a day can maintain a vigorous metabolism level better than three big meals.

5 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.

6 Quit alcohol addiction

Would you like a cocktail or other strong liquor before dinner? Then please think twice when you take the cup. 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.

7 don't wean

Dairy products must be available every day. A study published in the American Journal of Nutrition from June 5 to 10, 2003 pointed out that women who drink (eat) milk, yogurt and cheese three or four times a day will lose more than 70% fat compared with women who don't eat dairy products. The reason why dairy products lose weight is that calcium in milk interacts with other ingredients, which enhances the metabolic level of the body and increases the speed of burning excess fat. Women can get the best fat burning effect by supplementing 1200mg calcium while eating dairy products every day.

8 drink spicy soup more.

Studies have shown that putting a little pepper or stir-fry in the soup at lunch or dinner will temporarily increase the metabolic rate of the body at rest, because capsaicin will release adrenaline from the body, thus accelerating the metabolic level and improving the body's ability to burn calories. In addition, the researchers also found that pepper can suppress appetite and make people less likely to feel hungry after meals.

9 Ensure adequate sleep

Lack of sleep will affect the metabolic function of the body. People who sleep less than 4 hours a night will have more difficulty in breaking down carbohydrates. When you feel tired, your body lacks energy to maintain functional activities day after day (including burning calories), so your body's metabolic ability will naturally decline.

There are many ways to get enough sleep, depending on whether you can arrange your own time. If you don't sleep well, schedule exercise for 2-3 hours before going to bed, which will make your drowsiness hug you tightly. In addition, taking a hot bath before bed can make people fall asleep more easily.

10 Eat more bananas.

Banana contains a lot of potassium, which can improve the metabolic level of the body by regulating the balance of body fluids. If the body is in a state of water shortage, the number of calories burned will be reduced. Therefore, the daily intake of 1200mg potassium should be guaranteed at least: a banana contains 450mg, a glass of milk contains 370mg and an orange contains 250mg.

Don't ignore peanut butter

Do you usually like peanut butter? In order to improve your metabolism and reduce the size of your waistline, take it as your diet companion from today, because peanut butter is rich in magnesium.

Magnesium is a mineral, which improves metabolic function by providing energy for cells. Therefore, if you want to burn fat to lose weight, you should consume 320 mg of magnesium every day. The best foods containing this substance are peanut butter sandwiches made of whole wheat bread, dishes made of spinach and so on.

12 often eats marine fish.

People who often eat fish can lower the leptin level in their bodies, which is very beneficial to reducing blood fat and losing weight, because the higher the leptin level in the body, the lower the metabolic rate of the body and the fatter the body. Therefore, if you want to be slim, you should eat 3~4 servings of fish every week.

13 iron supplement

Iron is very important for fitness. If iron intake is insufficient, the body will not be able to deliver enough oxygen to cells, thus reducing the level of metabolism. Adults should supplement18mg iron every day. In order to achieve this goal, you can either take iron, take multivitamins, or eat more iron-rich foods, such as lean meat, chicken, soybeans, fortified grains and so on.

Drink green tea often.

Green tea is not only famous for its anticancer effect, but also has the function of improving metabolism. Anyone who drinks tea three times a day will increase his metabolic rate by 4%. In other words, you need to consume 60 kilocalories every day, which is equivalent to losing 6 pounds a year. This may be because green tea contains ingredients that can increase the level of norepinephrine, a chemical that plays an important role in accelerating metabolism. It can be seen that drinking tea can not only prevent and treat heart disease and cancer, but also play a role in losing weight.