Here are some simple methods to improve the metabolic rate, that is, the speed of burning calories, and some methods to improve the burning of calories during exercise without prolonging the exercise time. If used together, these methods can easily get rid of the stagnation of your weight loss process and move forward at full speed again. But it is important that you should have reasonable expectations for "healthy" weight loss. It is best to lose 0.5 to 1 kg a week. If you lose much more weight than this, you can't keep it for long. Drink green tea three times a day. A survey by the University of Geneva in Switzerland found that in addition to caffeine, green tea also contains catechin polyphenols, which are phytochemicals that can improve metabolism. Use interval training to strengthen exercise. If you walk for the same time and intensity, then day after day, the human body will become as tired as an exercise plan. Try another trick: interval training, which means changing the intensity of your exercise plan. Jog for one minute every five minutes. Every five minutes of cycling, increase one gear and ride for one minute. If you swim, accelerate after each swim. In this way, you can burn more calories in the same time. More than 3 activities. People who often play with their fingers or bend their knees burn at least 500 calories a day! In other words, you can lose 0.5 kg a week. Take a small ball with you, so that you can exercise your hands often. This is one of the few exercises you can do at any time. It can strengthen hand muscles, both hand muscles and leg muscles. They will burn a lot of calories. 5 Don't go hungry. Reducing excessive calories will bring many unexpected side effects. Eat less hard, your metabolism will slow down, so you won't lose weight, and you won't want to get up from the sofa to exercise. Tie five rubber bands around your waist every morning. As far as improving metabolism is concerned, the effect is equivalent to drinking several bottles of 500 ml water every day, which helps to burn more calories. At least, this is what German researchers found after 14 participants drank about 500 ml of water. Within 10 minutes after drinking water, the metabolic rate of participants increased by one third, and the high metabolic rate remained for three or four minutes. Researchers estimate that drinking 1.5 liters of water every day can burn 17400 calories a year, which is roughly equivalent to losing 3 kilograms a year. Because the main reason for increasing metabolic rate is that the human body tries to warm up the water, so make sure that the water you drink is cold water. 7 outdoor sports. Exercising outdoors will make you walk or run faster than doing the same exercise in the gym, perhaps because of fresh air or bright sunshine. 8 use pepper as seasoning. Some studies show that very spicy food can temporarily improve metabolism. Food grocery stores usually sell many different kinds of peppers. Buy it once a week and try to add some pepper to different dishes. You can add some chopped peppers to scrambled eggs, put half chopped banana peppers on stewed beef, or make a spicy bibimbap (with turkey sausage and many vegetables as raw materials). Eat five small meals a day instead of three big ones. You may think that you have to eat less to lose weight, but this is not the case. If you eat it every few hours, you can keep your metabolic function vigorous and ensure that your metabolic function will not slow down between meals. The "one meal" mentioned here can refer to drinking a cup of soup less. 10 How many cups of coffee a day? The investigation found that caffeine in coffee can increase the rate of burning calories. But that doesn't mean you can order a cappuccino with a lot of calories at will! If you drink this coffee, you will turn over and fall asleep at night. It is best not to drink it. 1 1 Proper diet and proper exercise are ideal ways to lose weight, but it may take you a long time. Some people say that if you lose 5 kilograms or 10 kilograms for a long time, your body will regain the same weight, and then your metabolism will go wrong, and finally it will be slower than waiting in line at the airport security check. Don't believe such nonsense. After studying and analyzing 43 surveys in this field, the researchers found that the metabolic rate of this dieter was no different from others. 12 walk with strength and strength. You can burn more calories in the same time by swinging your arms while walking. You will burn 5% to 10% more calories. Put on a weighted vest. This is another good way to improve heat combustion. But leave the wrist sandbags and ankle sandbags at home. Sandbags will make you lose your balance and may cause injuries. Walk on turf, sand or gravel, not on the expressway. Walking on these uneven roads (especially sand) requires more muscle strength than walking on asphalt roads. Use a cross-country stick. General situation of the University of Wisconsin. As far as exercise intensity is concerned. Using a cross-country stick is much bigger than not using a stick. Walk along the shore of a beach, lake or pond with your ankles above the water. The resistance of water will make you burn more calories, thus strengthening muscle exercise. 13 Increase the protein content in the diet. There is evidence that if the content of protein is increased to the upper limit of the recommended amount, accounting for about 20% of the total calorie intake, your calorie intake at rest is even the same as that when you lose weight, but generally speaking, your calorie intake is lower.