Lose weight quietly, metabolism 14. We all want to know why our best friend can eat a whole box of ice cream without gaining any weight, and we will feel heavy on our hips after tasting a teaspoon. In fact, the answer is simple, because the speed of metabolism in the body is different from person to person. Metabolism is a small engine in our body, which burns calories for our body every day and keeps all parts of our body running normally. Due to genetic reasons, some women burn fat faster than others, but age, weight, diet and exercise habits are also factors that cannot be ignored. With the increase of age, the speed of metabolism in the body will decrease. Generally speaking, during the ten years from the age of 25 to 35, if you don't do extra exercise, your body will consume 100 calories every day. But even so, we can still tap the potential of metabolism. Experts provide us with 14 methods to maintain or even accelerate the metabolic rate in the body, so that you can easily lose more weight. ★ Don't cut calories excessively. Eating an ultra-low calorie diet does more harm than good. Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease, because your body will mistakenly think that you are starving, and you need to balance at this time. Not only can you not consume more calories, but it will affect the normal operation of your body functions. So, how many calories should you consume? It depends on how much we exercise. Multiply your current weight by 1 1 to know the number of calories you need. For example, if you weigh 55 kilograms, you need about 1320 calories every day. Even if your height is less than 1.6m, your daily calorie intake should not be less than 1200 calories. The survey results show that when the daily calorie is lower than 1200 calories, the resting metabolic rate will decrease by 45%. ★ Choosing "coarse" carbohydrate foods with fine carbohydrates, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce less insulin." ★ Insist on eating breakfast every day. Breakfast is the most important meal in a day's metabolism and weight loss plan. The survey shows that people who eat breakfast are more likely to lose weight than those who eat on an empty stomach. When we are sleeping, the metabolic rate in our body drops, and when we start eating again, the metabolic rate will increase with recovery. Therefore, if you miss breakfast, your body will wait until lunch to start burning calories and speed up metabolism, which is undoubtedly not conducive to weight loss. Therefore, it is wise to eat 300 ~ 400 calories of breakfast in the morning to restore the metabolic rate in advance. Eat a lot of high-fiber carbohydrates for breakfast. In a comparative experiment of high-fat and high-fiber carbohydrate breakfasts, the University of Sydney, Australia, found that people who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy. According to the survey in protein, taking enough protein can improve the metabolic rate and make us take 150-200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, so you need to consume more energy to digest and absorb them. Of course, this does not mean that we should only rely on a high-protein diet, as long as we ensure that 10%-35% of our daily calories come from protein. In other words, if you eat 1800 calories, 360-630 calories should be foods rich in protein, such as fish, chicken, low-fat cheese, yogurt and beans. In order to get enough protein, nuts, a small can of tuna or a slice of low-fat cheese are all good choices, whether it is a daily meal or a snack. ★ Change three meals a day to six meals a day. Maybe you will wonder: since you want to lose weight, why insist on eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than 5-6 times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3-4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120-180g of turkey, salmon or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack. ★ Increase intensity training. You might as well try high-intensity interval exercise to improve your metabolic rate faster. The results show that people who do intermittent exercise twice a week can lose twice as much weight as those who only do cardiopulmonary training regularly. You can easily integrate interval training into your daily practice, that is, insert a 30-second full-speed sprint into your jogging every 5 minutes, or add a 1 minute diagonal walk into your monotonous practice. Because your body is exercising vigorously, you can burn more calories. You can also adjust your daily exercise to 40 minutes of cross training. The ideal training plan is a 20-40-minute interval twice a week and a 20-40-minute cross-training twice. Stay away from alcohol. Do you often have a cocktail or two before dinner? Think again. Many studies have proved that drinking alcohol before meals will increase your intake by about 200 calories. At the same time, drinking while eating is not a good habit. Another survey found that the human body will burn alcohol first and then food, which also means that some of the heat generated by food may be stored in your body and converted into fat. If you really want to drink, try wine. A glass of wine contains only 80 calories. Or try a "special" white wine (60 ml of wine mixed with 60 ml of soda water) to minimize the number of calories.