Metabolism is like a small machine in the body, burning calories all the time. Due to genetic factors, some women burn fat faster. However, age, weight, diet and exercise habits will also play a role. With the increase of age, the metabolic rate of women will gradually decline. 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. The following 14 tip is to tell you how to burn the fat-burning flame in your body. As long as the law is implemented, I believe that slimming, bodybuilding and weight loss will become a piece of cake. Quick weight loss coup 1: Don't drastically reduce calories. Adopting a 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%. Quick weight loss coup 2: Be sure to eat 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 will not be able to 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. Tip 3: Eat more protein. Studies show that eating enough protein can improve the metabolic level of the body, which will make the body burn 150-200 kcal more 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. Quick weight loss tip 4: increase the number of meals. Eating four or five small meals a day can maintain a vigorous metabolic 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 of turkey, fish or 1 serving of protein food, plus 1 serving of vegetables. Tip 5: Eating more "good" carbohydrates and refined carbohydrates, such as bagels and white bread, can 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 fiber content are the best, such as various vegetables, fruits and whole grains, which are all "good" carbohydrates. These foods have a great influence on insulin levels. Quick weight loss secret 6: quit drinking. Would you like to have 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. Quick weight loss trick 7: Don't wean dairy products. 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. Tip 8: Drink more spicy soup. Studies have shown that putting a little pepper or cooking in soup at lunch or dinner will temporarily increase the metabolic rate of the body at rest, because capsaicin will stimulate the body to release adrenaline, thus speeding up the metabolic level, thus 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. Quick weight loss coup 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. Tips for losing weight quickly 1 1: 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. Tips for losing weight quickly 12: People who often eat marine fish can reduce the leptin level in their bodies, which is very beneficial for reducing fat and weight, because the higher the leptin level in their bodies, the lower the metabolic rate of their bodies and the fatter they become. Therefore, if you want to be slim, you should eat 3-4 servings of fish every week. Quick weight loss coup 13: iron supplementation 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. Tips for losing weight quickly 14: Drinking green tea often not only has anti-cancer benefits, but also improves 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.