1, have a good breakfast

After a night's rest, the speed of metabolism will decrease. If you want to wake up your body, you should not only exercise more, but also ensure that breakfast is nutritious, take in nutrients in an all-round way, and take in mineral dietary fiber, protein and vitamins in a balanced way, so as to replenish energy for your body, speed up metabolism and help the decomposition and consumption of fat.

2, a small number of times when eating.

Taking the principle of small amount and multiple meals can not only relieve hunger, but also reduce the intake of other calories, accelerate metabolism, keep the metabolic level at a high level, and continue to eliminate fat for the body.

3. Replace refined flour with whole grains.

White flour and rice, which are common in our life, are fine foods and contain carbohydrates. After a large amount of use, it will stimulate a large amount of insulin secretion, thus accelerating the synthesis of fat. You might as well choose whole grain food, which contains dietary fiber that can speed up metabolism and help you lose weight. If combined with high-protein food, it can prevent the accumulation of fat.

4. Strength training should be combined with aerobic exercise.

We can't simply choose aerobic exercise, but should combine it with strength training, which can speed up metabolism and strength training can make muscles fuller. In addition, every time you exercise for more than 30 minutes, you will consume glycogen in your body at the beginning of exercise, and you will not decompose fat until the glycogen consumption is over, so if the exercise time is too short, you can't lose weight at all.

5. Eat more protein food.

Choosing high-protein food can improve the speed of metabolism after meals, and protein helps to repair and synthesize. If you want to burn fat efficiently, you should eat more high-protein foods, such as fish, lean meat, nuts and milk.

6. Choose the way to exercise.

For people who are physically weak or severely obese, they should choose the way of climbing stairs, jogging or brisk walking to exercise, while those who are moderately obese should choose the way of climbing mountains to play ball or swimming. No matter what kind of people exercise to lose weight, they should adopt the principle of step by step, and it will take a long time to see the effect.