1, don't go on a diet
The so-called healthy diet does not mean eating less, let alone not eating, but eating more nutritious foods, such as green vegetables, whole wheat shells, nuts and so on. It can provide nutrients and energy needed by the body for a day and keep blood sugar stable and full.
Step 2 go to bed early
The less sleep, the greater stress, endocrine disorders and more visceral fat.
3. Add enough protein.
The human body needs protein to maintain muscles and help burn calories after meals.
4. Try to eat organic ingredients.
Pesticide residues in food will interfere with the process of human metabolism and fat decomposition, resulting in slow fat burning.
Step 5 erect
If the body is inactive for more than four hours, an enzyme in the body will stop working. This enzyme is used to control the metabolism of body fat and cholesterol. Therefore, in order to keep these enzymes running and help the burning of fat, please remember to stand up and exercise from time to time.
Step 6 drink cold water
Drinking 1.4 liters of cold water every day can promote the increase of metabolism and help consume 50 calories. After one year, 50 calories a day can consume 5 Jin of fat. The principle is simple. When the human body drinks cold water, in order to neutralize the temperature of ice water, the body must generate heat and the heat will be consumed.
7. Eat spicy food
The thermal sensation produced by capsaicin will * * * sympathetic nervous system and increase your metabolism. Eating a spoonful of chopped pepper (red or green) can increase metabolism by 23% in a short time.
8. Get up for breakfast
Eating breakfast will speed up your metabolism. Most people who don't eat are overweight. Studies show that people who eat breakfast consume 22%~25% of their daily calories, and on average, they only gain 1.7 pounds in four years. For people who don't eat breakfast, the same amount of breakfast only accounts for 0~ 1 1% of their daily calories, which increases by nearly 3 kg. In other words, people who skip breakfast actually consume more calories every day than people who eat breakfast.
9. Drink coffee or tea
Caffeine is a stimulant of the central nervous system. Proper coffee will increase metabolism by 5%~8% and burn about 98~ 174 calories. According to Japanese research, catechins in tea can promote metabolism, and a cup of tea can promote metabolism 12%.
10, cellulose intake
Studies have found that eating some cellulose contributes to the burning of fat, which can be increased to 30% at most. If the amount is about 25 grams per day, there are about three servings of fruits and vegetables (one is equivalent to the size of your fist).
1 1, eat more vitamin D.
Vitamin D is an essential element for maintaining muscle health. Salmon, tuna, fortified milk, grains and eggs all contain vitamin D. ..
12, eat foods rich in iron.
Iron can carry "oxygen", which is the raw material for burning fat. If you lack iron, you will feel weak and your metabolism will slow down. The best sources of iron intake include shellfish, lean meat, beans, fortified cereals and spinach.
13, drink milk
Calcium deficiency is the most common condition in women, which will slow down metabolism. It can be taken from skim milk or low-fat yogurt. Yogurt can also reduce people's fat intake from food.
14, arginine supplement
Arginine is an amino acid, which helps to lose weight and strengthen the oxidation of fat and glucose. Seafood, nuts and watermelon are all good sources of arginine.