If a person wants to lose weight, besides controlling intake, the most important thing is to improve metabolism.
So how to improve basal metabolism?
1 Early to bed and early to rise, have a good breakfast.
Keeping a good sleep can improve the basic metabolism of the body. On the contrary, if you stay up late for a long time, it will reduce your body's basic appreciation ability and make people get fat easily. A hearty breakfast is the key to start metabolism, otherwise, the body will remain in a low metabolism state until lunch.
Drink more green tea.
Drinking more green tea does not affect sleep. Vitamins B 1 and C in green tea can promote gastric juice secretion, digestion and fat elimination. Catechins in green tea can improve metabolism and accelerate fat decomposition.
Supplement dietary fiber, high-protein food and B vitamins.
Because of the thermal effect of food, digesting protein and dietary fiber will consume more energy. B vitamins are mainly responsible for human metabolic function.
4 soak your feet and take a hot bath?
With the increase of problems, basal metabolism will also increase. Generally speaking, the metabolism will increase by 1 3% every time the temperature increases by1celsius.
5 Appropriate exercise
Exercise can improve basal metabolism. The purpose of exercise is not only to consume energy, but also to accelerate circulation and improve metabolism. It is recommended to walk or jog for 5- 10 km.
6 think more
Learn to play chess and watch brain-burning movies. Because the brain accounts for more than 20% of body heat consumption.
Seven meals should be calibrated regularly and quantitatively.
Diet rules determine metabolism rules. Eat at a fixed time, the amount of each meal should be balanced, don't overeat, and what to eat at each meal should be fixed and don't change too much.
8 increase muscle content
Do more anaerobic exercise. When the body's muscle content is high, muscle will store more muscle glycogen, and the body's basic metabolism will naturally improve, even if there is no exercise, it will consume energy.
9 conditioning spleen and stomach to eliminate dampness
Traditional Chinese medicine believes that when the spleen and stomach are damaged, the function of transporting nutrition of the spleen will be weakened, and the transportation function here is metabolic ability. Nutrients can't be used by zang-fu organs, but they will be stored in the form of fat, forming obesity. The influence of water and humidity will also slow down human metabolism, leading to obesity and even sub-health. It is necessary to blow less air conditioners, stay up late, eat less raw and cold food, and eat more foods such as yam, coix seed, red beans and poria cocos.
10 Drink more water
When the body consumes energy, such as fat metabolism, it needs enough water. Many nutrients can only be digested and absorbed by the human body if they are dissolved in water, and the amount of drinking water is about *40ml.