When people sleep, their metabolism is in the lowest state, and breakfast is the starter of metabolism. If breakfast is neglected, it is impossible for the body to burn fat before lunch as usual.

If you swallow breakfast or even skip it, your body will be in a state of low metabolism, no spirit, poor blood circulation and easy to get fat.

Second, use whole grain food instead of refined flour.

Flour and rice such as rice and white flour will slow down your metabolism, stimulate excessive insulin secretion and accelerate the synthesis of fat.

Whole grain food contains more dietary fiber, which can speed up metabolism. It is best to eat it with high protein food. This combination can make your blood sugar rise slowly, so you can avoid storing fat quickly.

Third, eat high-protein food 3~4 times a week.

If you want to burn fat efficiently, you must have healthy muscles, and protein is an important nutrient for building muscles. Eating lean meat, fish and shrimp, nuts, milk and other foods rich in protein is the best choice.

Studies have shown that foods high in protein can increase the metabolic rate after meals, because protein consumes twice as many calories as fat and carbohydrates.

In addition, people who often eat fish and shrimp have low levels of a hormone related to slow metabolism and obesity.

Fourth, turn three meals a day into five meals a day.

When eating, the body's metabolism will become faster. If you can eat something from time to time, your body will adapt to this rhythm and your metabolic system will always be working.

So eating less and eating more is a good way to speed up our metabolism. You can divide your food into five times a day. For example, you can add meals in the morning 10 and at 3 pm, eat a handful of nuts, a cup of yogurt or a salad.

5. Different obese people choose different sports.

It is not enough to control diet in weight loss, and it must be carried out at the same time as strengthening exercise. Obese people should regularly carry out moderate-intensity exercise and physical activities within their power.

If you are severely obese or older and physically weak, you should first consider brisk walking, jogging, combination of walking and running, doing gymnastics, playing Tai Ji Chuan, going up and down stairs, etc.

Moderately obese people can choose swimming, playing ball games and climbing mountains. Exercise should be gradual and persistent, and should not be rushed, so as not to increase the burden on the heart and cause accidents.

6. Exercise for at least 30 minutes.

Any exercise will consume calories, but if you want to deal with fat, you should exercise for at least 30 minutes at a time.

This is a minimum amount of "to enhance the effect of exercise, so that the body produces enzymes that burn fat". Aerobic exercise is a kind of weight loss exercise, which can enhance the weight loss effect.

7. Combination of aerobic exercise and strength training

When you increase muscle movement through strength training, you will definitely use muscles, and this feeling is most obvious in the equipment exercise in the gym.

Through strength training, your muscles will grow fuller, and muscle tissue will consume more calories than body fat tissue.

So the most effective way to increase metabolism is to combine aerobic exercise with anaerobic exercise of strength training.