Why can your best friend keep slim even after eating a big piece of cheesecake, but a small bite is enough to kill you? The mystery lies in your metabolism. It exists in your body and is responsible for burning your calories at any time. For genetic reasons, some people are naturally better at burning fat than others. But age, weight, diet and exercise habits all play an important role.
The reason why mature women's metabolism slows down is that they lose about 2 ~ 3 kilograms of muscle every ten years from the age of 25 (it sounds really scary). Simply put, at the age of 35, you will burn fewer calories per day 100 calories than at the age of 25. However, there are other ways to improve your fat burning potential. Specially interviewed experts from all walks of life to help you "burn your own small universe" easily, so that you can have the same metabolic ability as you did at the age of 20 at the age of 30 or even 40.
1. calories-a double-edged sword
Minimizing calories in your diet is definitely not a good way to lose weight.
Minimizing calories in your diet is definitely not a good way to lose weight. If you suddenly reduce the calorie intake in your diet 1000, your metabolic index (the calories consumed by your body to keep working normally) will automatically decrease, because your body will think that you are starving. So, how much heat is appropriate? Experts believe that in the case of normal exercise, you can get the calories you should consume every day by multiplying your weight by 1 1, and you can easily lose about 0.5 kg of weight every day. In addition, research shows that women who consume less calories than this standard will reduce their metabolic level by 45%.
Breakfast is very important.
If you want to speed up metabolism and lose weight, breakfast is the most important meal in your day.
Can you believe it? If you want to speed up metabolism and lose weight, breakfast is the most important meal in your day. According to relevant research, people who eat breakfast are more likely to lose weight than those who don't. Because the metabolism of the body will slow down when you sleep, and it will only pick up when you eat again. Therefore, if you don't eat breakfast, your body's ability to burn calories will not reach the normal level before lunch. This is why it is best to start a new day with a 300-400 calorie breakfast, which can immediately put your metabolism into a "working state". In addition, try to eat more high-fiber food for breakfast. People who are used to eating high-calorie breakfast are more likely to feel hungry quickly; High-fiber carbohydrates take longer to digest and absorb, and will not lead to rapid changes in blood sugar in the body, so you will naturally be less hungry.
Accumulate protein
Accumulate a large amount of protein, which is helpful to promote metabolism and burn 150 ~ 200 calories every day.
Research shows that accumulating a large amount of protein is helpful to promote metabolism and promote the burning of 150 ~ 200 calories per day. Because protein is mainly composed of amino acids, it is less easily absorbed by human body than fat and fiber. So your body must consume more calories to digest it. Of course, this doesn't mean that your diet must contain a lot of protein like a soldier. But you should know that 10 ~ 35% of your daily calories come from protein. You'd better try to eat some foods rich in protein, such as nuts, tuna and low-fat cheese, in every meal or snack.
4. I eat, I eat, I eat
Eating "small meals" five to six times a day promotes metabolism by 34.3% more than three meals a day.
It sounds a bit contradictory: why do you insist on eating if you want to lose weight? In fact, eating "small meals" five or six times a day can promote metabolism by 34.3% compared with eating three meals a day. In addition, it can prevent you from overeating because of long-term hunger. Try to make the interval between two meals less than 4 hours, and each meal contains protein, which can better promote metabolism. If you eat high-fiber grains and fruits for breakfast, eat some yogurt or fruit at 9: 00, 10; Eat 100g chicken or fish and vegetable salad for lunch; Eat a banana or a piece of low-fat cheese in afternoon tea; Dinner should be light,100 ~150g turkey and fish will do.
Edible coarse grains
Experts suggest eating more high-fiber foods.
Carbohydrates, such as bread, white bread and potatoes, will accelerate insulin secretion and lead to fat accumulation, thus lowering the level of metabolism, so experts recommend eating more high-fiber foods. Although carbohydrates are very important in the overall diet structure, we should still pay attention to eating more vegetables, fruits and grains to avoid increasing insulin levels.
6. You can't have both wine and rice.
Would you like a cocktail or two before dinner? I advise you to think twice.
Would you like a cocktail or two before dinner? I advise you to think twice. Some studies show that drinking alcohol before meals will lead to an increase of about 200 calories. Moreover, the human body will give priority to alcohol consumption, that is to say, the calories in the remaining meals are likely to be stored in the form of fat. If you really want to drink wine, I suggest you drink red wine instead. A glass of red wine has only 80 calories.
7. Milk-how wonderful it is to drink more.
Go snap up low-fat dairy products
Go snap up low-fat dairy products. Women who drink milk, yogurt and cheese three or four times a day consume 70% more body fat than women who don't eat dairy products. In fact, the reason is very simple: calcium and other substances in dairy products can improve your body's metabolic ability and send you the information of burning fat faster, while concentrated orange juice can't. This feature is more obvious in dairy products than other calcium-containing foods (such as broccoli or concentrated orange juice). Therefore, when women consume 3 servings of dairy products and 1200mg of calcium every day, they will consume fat to the maximum extent.
8.spicy thick soup
I suggest you add some pepper to the thick soup for lunch or dinner.
I suggest you add some pepper to the thick soup for lunch or dinner. Pepper can temporarily improve the body's metabolism. Capsaicin in pepper can stimulate your body to secrete hormones such as adrenaline in a short time, accelerate metabolism, and thus improve your body's ability to consume fat.
9. Adhere to "high-intensity" physical exercise
Adding high-intensity exercise to daily exercise is an excellent way to improve metabolism.
Adding high-intensity exercise to daily exercise is an excellent way to improve metabolism. Research shows that people who do high-intensity exercise twice a week consume twice as many calories as normal exercise. There are many ways to strengthen physical exercise. You can add a 30-second acceleration run every 5 minutes in long-distance running, or add 1 minute to climb the hill during cycling exercise. You can try alternating exercise for 40 minutes another day. The ideal exercise mode is: 20 ~ 40 minutes of intermittent intensity exercise twice a week plus two 20 ~ 40 minutes of alternating exercise.
10. Break your exercise rules
As long as time permits, try to divide the exercise time into two periods.
As long as time permits, try to divide the exercise time into two periods. For example, if you do 15 minutes of weight lifting in the morning, then save the 30-minute walk for noon or evening. So you will consume 100 ~ 200 calories. No time? Then climb the stairs several times a day and walk more. Even the slightest exercise is enough to improve your metabolism. As long as you spare 5 minutes every hour, even if you just stand up and walk around the office, it's not bad. You will be rewarded for burning hundreds of calories.
1 1. "inconvenient day"-carry the exercise to the end!
It's really tempting to curl up on the sofa when your stomach hurts and swells.
Of course, it's tempting to curl up on the sofa on days of stomachache and bloating. However, according to research, if you can keep exercising two weeks after ovulation and two days before menstruation, you will lose more weight. The reason is not difficult to understand: at this stage, the secretion of estrogen and progesterone reaches its peak. Because they can promote the body to burn fat and convert it into energy, you can naturally "burn" more fat if you keep exercising.
12. Are you sleepy? Take a nap.
Lack of sleep will directly affect your metabolism.
Lack of sleep will directly affect your metabolism. A study by the University of Chicago shows that it is difficult for people who sleep for four hours or less every night to break down carbohydrates. When you feel tired, your body lacks enough energy to complete normal work, including burning calories. So your metabolic capacity naturally declines. In fact, it is very simple to have a good rest at night: exercise for 2-3 hours before going to bed, and then take a comfortable hot bath.
13. If you want to lose weight, lift more weights.
In fact, as long as you do 15 minutes of weightlifting every week, you can benefit a lot.
Worried about not having time to go to the gym every day? In fact, as long as you do 15 minutes of weightlifting every week, you can benefit a lot. Experts believe that weightlifting training is the best way to improve metabolism. As you get older, your metabolic ability will gradually decline, but weightlifting training can make it pick up. 1 kg of muscle consumes 9 times as much calories as 1 kg of fat. Regular strength training can improve your metabolic level by 6.8 ~ 7.8% anytime and anywhere. In other words, if you weigh 54 kilograms, you can consume 100 calories every day even if you just watch TV.
14. Relax
Studies show that long-term stress can make people fat.
Research shows that long-term stress can make people fat. When you are under stress for a long time, the stress hormones in your body' flood', which will stimulate the expansion of obese cells gathered in your abdomen and promote fat accumulation. Some experts call it "toxic obesity" because this kind of fat is more likely to cause heart disease, diabetes and even cancer if it accumulates deep in the abdomen. In addition, stress hormones will stimulate your appetite and easily lead to overeating. So why don't you make a list and write down all the things that can relax you: Doby puppy, keeping a diary and even listening to classical music. Allow yourself to spend 10 ~ 15 minutes every day to enjoy one of them, and soon you will see the change.