The decline of metabolism will lead to injury and failure. Six ways to improve metabolism and keep the lamp body for a long time.
The reason why we ignore it is that we ignore an important factor in diet and exercise. It's basal metabolism. We don't know what basal metabolism is, but we should know that basal metabolism is the most important way to consume calories in weight loss, accounting for 65% of the total calories, while we always consume only 30%. From this point of view, if basal metabolism is reduced, the direct consequence is reduced calorie consumption, which will lead to fat damage.
Because, on the basis of maintaining stability, how to improve metabolism, maintain a good rate of reduction, and control long-term weight loss is an effective means. So, what do we need to do to lose weight? We can achieve our goal from the following points.
First of all: avoid dieting
The diet during weight loss is mainly trying, or doing very little, or I will omit all meals in three meals, but the purpose is to limit the overall calories. Enter. However, the consequences of dieting are not just a reduction in calorie intake. The more important factor is the intense stimulation hormone level. The consequences from diet will stimulate the rise of hunger and make us very hungry. Therefore, the strong desire for food will lead to the failure of our long-term eating behavior.
This is not the most important thing, because some friends really have the strength to control their diet and propose dieting behavior, but they will find that they will start from scratch. Skinth is fast, but it doesn't work. It will find its effect is getting lower and lower. Eventually you will be hungry, but you won't lose weight. The reason is that when you eat less and can't satisfy your body, your body will start the self-protection mechanism and reduce the basal metabolism, so that you can minimize the consumption of calories. So it may heat up in a new equilibrium. So even if you eat little, you won't lose weight. Therefore, in terms of diet, we do not go on a diet, but limit the total intake of total calories by adjusting the diet structure, so that calories can meet the metabolism, thus maintaining the basic stability of metabolism. Under this premise, it is an effective and sustainable method for us to shift the moving thermal gap to the thermal gap. Moreover, the size of the thermal gap is not small. In the process of low lipstick, you can maintain 500 calories. If you can do this and stick to it, you will not only lose weight gradually, but also consolidate your skin and achieve long-term fatal obesity.
Second: Pay attention to protein's intake and ensure a balanced diet.
In the process of diet control, although we will say that the adjustment of diet structure can achieve the purpose of controlling the overall calorie intake, there is a premise to ensure the overall balance of nutrition, keep the intake ratio of carbohydrate, protein and fat at 5: 3: 2, and pay attention to the intake of dietary fiber.
In this process, many people will also choose some extreme practices, such as low carbon or Alketone. Although carbohydrate intake leads to one fat, low carbohydrate intake will cause the body to decompose protein. Protein is an important raw material for muscle synthesis and repair. Besides stimulating its growth, it also has effective growth, which not only reduces the excessive decomposition of protein, but also obtains enough protein.
Third: avoid long-term aerobic exercise.
Although exercise does not occupy the main position, and exercise consumption only accounts for a relatively small proportion, exercise is a way that we can actively change on the premise of basic metabolism. We can increase the calorie consumption of exercise through manual labor. From the point of view of heat balance, if you want to have a thermal gap, you must provide reasonable diet control as a prerequisite, because only posture expansion of exercise posture is meaningful.
However, in the choice of exercise mode, although aerobic exercise can help us consume calories directly, too much aerobic exercise will affect metabolism, because long-term aerobic exercise will not only consume calories, but also lose fat and muscle in the process. Studies have found that two hours of moderate-intensity aerobic exercise can exhaust 90% of muscle growth. Generally speaking, normal white amine levels can prevent muscle collapse caused by excessive exercise.
That is to say, although aerobic exercise can help us achieve the goal of expanding calorie consumption, it is not time, but better. Long-term aerobic exercise will lead to muscle decline, which will affect metabolism. Therefore, in the usual exercise, if you like aerobic exercise, you can control each exercise time within 45 minutes and complete it 3-4 times a week. The decline of metabolism will lead to injury and failure. Six ways to improve metabolism and keep the lamp body for a long time.
Fourth: Pay attention to strength training.
In this case, the heat consumption produced by intensity training is always underestimated, because in our view, the role of strength training is more like exercising muscles. In terms of heat consumption, there is no aerobic exercise. However, judging from the factors that affect a certain sport, in addition to the length and intensity of exercise, there is also a very important factor that muscles participate, that is to say, the more muscles participate. Fat burning efficiency will be better. Then in the process of intensity training, especially compound movements, many muscle groups will be raised, and a lot of calories will be burned in these exercises.
Not only that, if another function of intensity training is to improve basal metabolism through muscles, the increase of basal metabolism means the increase of daily calorie consumption, which is also the indirect fat burning function that strength training can play. Moreover, the benefits of strength training can also help us shape our bodies, protect our union and stimulate the growth of bones. Therefore, compared with aerobic exercise training during fat reduction, it is recommended.
Fifth: Pay attention to daily activities.
From the perspective of heat consumption, it includes not only exercise, but also non-exercise consumption, that is, daily activities. We often say that many people think that non-exercise consumes little, so they will make a relatively comfortable way for themselves, such as lying down, sitting or not, so that you can sit or not. However, we forget that daily activities are scattered throughout the day. In terms of time, compared with active exercise, it is a whole day, dozens of minutes. If you consciously increase the amount of daily activities, the cumulative consumption is also quite large.
Sixth: Pay attention to sleep.
It can be said that there is less sleep. Today has become a common phenomenon, because we can't sleep, but because you don't want to sleep. Not to mention the appearance of sleep, the adverse effects on health, from the point of view of destroying fat, sleep the same sleep.
Lack of sleep will limit the secretion of growth hormone, lead to the decline of metabolism, and also stimulate the secretion of hunger, so we will feel very hungry and eat more unconsciously, which will affect the efficiency and influence of damage. Therefore, even from the perspective of losing weight, you should sleep.
To sum up:
If you want to lose weight, you don't eat too little. You can achieve your goal. This is a key factor, and this is basal metabolism. Although basal metabolism will be affected by some uncontrollable factors, such as disease, age and so on. Decline, but we can also steadily adjust some controllable factors to make your weight loss smoother, so your weight loss results will last longer.