Improve your metabolism to develop an easy-to-slim body and drop the scale mega-fast!
12 kinds of low metabolism performance
1. Eat very little, exercise a lot, but the weight loss is slow, and even rise;
2. Tummy, thighs on the fleshy loose, even if it does not look fat but the small stomach is obvious;
3. Cold hands and feet, afraid of the cold, the heat is not easy to sweat;
4. The body is heavy, and often feel easy to tiredness
5. Poor skin condition, dull, love oil, easy to grow acne and pimples;
6. Irregular aunts, often delayed, low volume and menstrual cramps;
7. Poor bowel movement, constipation, a few days to go to the big one;
8. Poor sleep, sleep at night, get up in the morning feel very difficult to wake up;
9.
10. I have tried many weight loss products, and even various extreme weight loss methods;
11. My legs and feet, and my face are easily swollen;
12. I'm hungry slowly, and I've never been hungry for three meals a day.
How to test the speed of your metabolism?
The method is very simple, sleep can know your metabolism slow or not. Weigh yourself once before you go to bed, get up the next day and weigh yourself again (don't go to the bathroom before weighing, don't drink any water), and then subtract the next morning's weight from the night's weight to compare the data: the number in 0.8 pounds - 1.6 pounds of the metabolism of the normal number of numbers less than 0.8 pounds of the metabolism of a little worse, but don't be discouraged, there are some ways to improve the basic metabolic capacity of our body.
19 ways to improve the metabolism (diet)
1. Choose high-quality carbohydrates, can not be long-term carbohydrate is too low, carbohydrates, more choice of coarse grains, low Gl fruits, these foods are conducive to the stabilization of blood glucose, to ensure that the metabolism is smooth. Roughage recommended oatmeal, spaghetti, raised wheat pasta, whole wheat bread, black rice, Ri Mai rice, purple potatoes, sweet potatoes, corn, yams, etc., low GI fruit recommended apples, peaches, strawberries, plums, cherries, grapefruit, oranges, kiwi fruit and so on.
2. Ensure high-quality protein intake
Eat more meat, eggs and dairy foods, so that the protein supply accounted for about 20% of the total daily intake of calories, because the thermal effect of protein will increase our consumption, but also conducive to muscle growth! More muscle, the metabolism is naturally high, easy to lean body mark is high metabolism! High-quality, high-protein, low-fat foods such as shrimp, snowfish, chinook salmon, chicken breast, beef shoulder, beef thighs, skinless chicken thighs, egg whites, and skim milk.
3. Eat enough high-quality fat
During the weight loss period, about 15 grams of oil per day, recommended olive oil, flaxseed oil. At the same time, you can moderately supplement the original flavor of nuts, such as walnuts, large almonds, hazelnuts, etc., about 10 grams per day.
4. Calcium is very important
Calcium can help the body to maintain the acid-base balance, the body lacks calcium to affect the body's many enzyme activities will reduce metabolism. Intake of adequate dairy products, 300 to 500 milliliters per day, eat half a pound of green leafy vegetables every day, often eat soy products, three or five times a week.
5. Drink green tea
Tea contains caffeine and catechins related to metabolism, and drinking tea can increase metabolism by 4%-5%, and also increase fat burning rate by 10-17%. You can develop the habit of drinking tea, drink 2 to 4 cups of light tea every day, it is recommended to use green tea, milk tea can not be counted
6.Daily water to drink enough
Insufficient drinking water will lead to poor metabolism, the average adult daily normal water intake should be up to 1500 milliliters to 1700 milliliters, long-term maintenance of normal water intake in order to improve the metabolism. Weight loss during the amount of water to drink to 2000 ml ~ 3000 ml, 2-3 hours during the day to drink a cup, small sips. I don't know if you have found the skinny people around you love to drink water.
7. Insist on eating breakfast every day
When we sleep, our metabolic rate is very low, and a nutritious breakfast can activate the metabolism of the day. In addition, breakfast is usually more than 12 hours after the last meal, and a quality breakfast also maintains our blood sugar balance and gives us more energy in the morning. A quality breakfast requires staples + vegetables and fruits + meat and eggs, keeping nine minutes full! It is recommended to have breakfast at 630~8:30.
8. Eat less and eat more
Some studies have shown that 4-5 small meals a day can increase daily metabolism levels more than 3 large meals. Eating smaller meals also increases our satiety and prevents us from snacking. If you are really craving during weight loss, you can choose to eat some low-sugar and low-GI snacks, such as plain nuts, fruits, skimmed milk, unsweetened yogurt, and sundried fruit.
9. Drink black coffee
Black coffee increases metabolism, has the effect of promoting weight loss, but also anti-fatigue, 1 to 2 cups of black coffee a day, you can drink a cup of black coffee before the exercise to increase the heart rate, and promote the exercise consumption.
10. Eat more potassium-containing food
Ensure 2000 milligrams of potassium intake every day, high potassium foods such as kelp, fungus bamboo shoots, red Vanilla, mushrooms, beans, peas.
11. Supplemental iron
Iron deficiency will lead to the body's muscles can not deliver enough oxygen to the cells, resulting in a decline in metabolism level. You can eat lean pork, beef and mutton in moderation, animal liver or blood products once every one or two weeks.
12. Eat spicy food in moderation
Spicy food contains compounds that can stimulate the body's metabolism, which can accelerate fat burning and increase the speed of metabolism.
13. Eat more food rich in 2-3, supplemental vitamins
Eat two or three times a week of sea fish, such as salmon, snowfish, etc., you can also supplement fish oil preparations. Adequate supplementation of vitamin D and B vitamins, such as vitamin B1, B2, B6, B12.
14. Refuse to be sedentary, increase daily activity
When you don't have time to exercise, you can increase your daily activity to increase your metabolism, for example, if you can walk, don't sit in the car; if you can stand, don't sit, and if you can climb the stairs, don't take the elevator.
15. Creating conditions for moderate exercise
Aerobic exercise can burn the day's calories and increase the day's exercise metabolism. Anaerobic exercise can improve muscle mass and increase basal metabolism 3~5 days a week aerobic exercise + anti group exercise combination, 30~50 minutes each time. Aerobic exercise such as brisk walking, jogging, rope skipping, aerobics, yoga, badminton, square dance and other anti-group exercise such as pulling elastic bands, lifting dumbbells, abdominal rolls, flat support, sit-ups, etc. But the movement should not be over-exercise and over-frequency exercise, in order to their own daily do not feel overly fatigued, the next day after the exercise you can be well restored to physical fitness is appropriate.
16. Exercise should be changed regularly
Led to a long time to do a kind of exercise after shipping, easy to make the body to adapt to the intensity of the exercise, the calories consumed during the movement is less and less, the plateau period will also come more quickly.
17. Ensure adequate sleep
It affects the normal metabolism, and then lack of sleep, stay up late, leading to endocrine disorders in the body, resulting in slower fat consumption, the problem of obesity will be more serious. Only by ensuring adequate sleep can the body restore the new metabolism, thus speeding up the metabolism. Early to bed and early to rise, regular work and rest do not stay up late. It is recommended to develop the habit of going to sleep before 11 p.m. and ensure 7-9 hours of quality sleep every day.
18. Lower fat muscle
Muscle tissue is faster than fat tissue metabolism, muscle tissue more, can be in the role of insulin to take more energy substances into the cells for new metabolism.
19. Correct your mindset and look at the long term
You have to know that weight loss is not a while, but a lifetime! Set up a reasonable weight loss cycle, recommended for three months or more. Dieting to pursue rapid weight loss will only end up with a serious loss of muscle mass and a fat-prone body. Be sure to choose a diet + exercise structure that you can stick to, so that you can always maintain a good figure.