Myth 1: Metabolism will slow down with age.
With the growth of age, most people will get fat. Many people attribute this to the slowdown of metabolic rate, but it is usually because they reduce the number or intensity of exercise and reduce the energy consumed every day. The decrease of exercise also leads to the decrease of muscle mass and lean body mass, which directly leads to the slowdown of metabolic rate and the increase of human body weight. This phenomenon is not irreversible. Consuming calories through cardiopulmonary exercise and maintaining or increasing muscles through strength training are the best ways to prevent obesity due to old age.
Myth 2: Metabolism is innate and cannot be changed artificially.
Some people seem to have been eating, but they just can't get fat. One of the most important reasons may be that they choose healthy food with relatively low calories. Most of these "lucky people" burn more calories every day. It may be that they are not sedentary, often walk, stand up and do some stretching exercises, and communicate face to face with colleagues instead of sending emails. Therefore, once you make up your mind to promote metabolism by increasing muscles, you should walk more every day.
Myth 3: Frozen food and drinks consume more calories than ordinary food.
The experiment shows that the calories consumed by the tester drinking extremely cold drinks are only a little higher than those consumed by the tester drinking normal temperature drinks. The difference is so insignificant that it has no effect on weight loss at all, and it consumes about 10 calories every day. In view of the adverse effects of frozen food on the stomach, we can choose other healthier and more effective ways.
Myth 4: crazy dieting reduces calorie intake, but ignores the resulting decline in metabolic rate.
Indeed, if the calorie intake decreases, the metabolic rate will also decrease. The human body is an intelligent energy bank. The more you absorb, the more you store (into fat); Less absorption will reduce consumption (lower basal metabolic rate), and may also reduce the "expenditure" of organ maintenance and immune ability. When you expect to lose weight by dieting, your body's response to your long-term lack of calorie intake is "you are starving". At this time, the body will automatically reduce the metabolic rate, thus reducing calorie consumption and retaining as much calories as possible. This seems to run counter to the purpose of your diet. The terrible thing is that once you can't help being hungry and return to the calorie supply before dieting, the "reduced" basal metabolic rate will not rise to the original level for a while, but it will cause calorie accumulation and get fatter and fatter. If you exercise more in the process of losing weight, you can offset these small changes. A good balanced diet and exercise can maintain the metabolic rate of burning calories.
Myth 5: Metabolism slows down at night. If you don't eat, you will lose weight faster.
People lose weight after stopping eating for a certain period of time, entirely because of reducing the total calorie intake, not because of supplementing calories in advance. Eating the calories you need for a day before dark will not speed up your weight loss unless you eat less calories than you need. The above five misunderstandings may be the reason why you are getting fatter and fatter. Everyone who loses weight often hears a sentence: improve your metabolic rate.
Generally speaking, a fast metabolism means that your body is strong. If you are weak and don't expel the things in your body, there will be toxins in your body, which will definitely accelerate the aging of your body.
Be sure to have 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.
Eat more protein.
Studies have shown that adequate intake of protein can improve the metabolic level of human body and make human body burn 150-200 kilocalories 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.
Iron supplement
Iron 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. Eat more "good" carbohydrates. Patients with gastric diseases eat more refined carbohydrates such as bagels and white bread in autumn, which can make the insulin level fluctuate violently, promote the storage of fat in the body accordingly, and thus reduce the metabolic rate of the body. Therefore, when supplementing carbohydrates, people with high cellulose content, such as vegetables, fruits and whole grains, should be given priority. These are "good" carbohydrates, and these foods have little effect on insulin levels.
Increase the number of meals
Eating four or five small meals a day can maintain a vigorous metabolism 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 cereal and fruit for breakfast, you should eat extra meals between breakfast and lunch. ; Yogurt and fruit. 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.
Give up alcohol addiction
Would you like 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. Wine, each glass of wine contains only 80 kilocalories, and also contains a lot of antioxidant substances that are beneficial to health.
Don't wean
Dairy products must be available every day. 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. Lipid reduction of dairy products >; The reason for losing 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.