Except aerobic exercise, the rest of the consumption depends on metabolism, so the stronger the metabolism, the more calories you consume every day and the faster you burn fat.
If you want to lose weight quickly, you have to improve your metabolic rate.
How to improve metabolism
1, sleep at least 6 hours a day!
When sleeping, the metabolic rate decreases 10% ~ 15%, and it is easy to get fat if you stay in bed often. However, sleeping too little every day will also affect metabolism. Sleep time is also a time for body organs to rest and detoxify. Without a good rest, the metabolic ability will be weakened. Ensure that you sleep from 23: 00 every night to 5: 00 the next morning, and the metabolic ability of organs is better.
Step 2 eat enough calories
Multiply your current weight and kilograms by 2 1, which is the number of calories you need to maintain your metabolism every day. If you reduce your intake in your diet, your body will mistakenly think that you are starving, and the basic metabolism that needs balance to maintain breathing and heartbeat will automatically decrease, which will affect the normal operation of your body. At this time, malnutrition will occur, but the metabolic rate will drop by 20% ~ 30%. So those who want to eat only two apples will feel groggy and exhausted all day.
3. Use enough protein to "squander calories"
Ensure that 10% ~ 20% of daily calories come from protein. It can improve the metabolic rate and make us consume 150 ~ 200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, and the main organs of the body need to consume more energy for digestion and absorption.
Eating starch, sugar and fatty foods is only to meet the needs of the body and will not increase the metabolic rate of the body. And protein, after eating, will keep the body warm and raise the body temperature.
To improve basal metabolism, it is best to confirm that there are no anemia and thyroid function problems.
4, increase the body muscle content
Increasing consumption will increase basal metabolic rate, and balanced nutrition plus exercise is the only way to help the body improve basal metabolic rate. The higher the proportion of muscle in the body, the higher the basal metabolic rate. Conversely, the higher the fat ratio, the lower the basal metabolic rate! Therefore, efforts to increase the body's muscle mass, fitness is the healthiest way.
Step 5 Use interval training
HIIT can burn calories more effectively than traditional aerobic exercise. During HIIT, your body will not only burn more calories, but also burn more calories and fat within 24 hours after you finish HIIT. But that doesn't mean you need to limit yourself to doing HIIT only on the treadmill. Going out, sprinting on the hillside and dragging heavy objects are all good ways.
Basal metabolism is the main way for ordinary people to consume energy, far exceeding the exercise consumption. Basal metabolism refers to the energy consumed by people's basic life activities (heartbeat, breathing, circulation, wakefulness and body temperature). Basal metabolic rate refers to the energy consumed by basal metabolism in a unit time (such as 1 hour). If we can safely and healthily improve basal metabolism and total energy consumption, it will be helpful to lose weight.
First, diet
The key to improve basal metabolic rate is to eat regularly and on time, and hunger is appropriate for each meal. It is suggested to add two light meals on the basis of three meals a day, with moderate appetite, one apple, one cup of yogurt, juice or other low-calorie drinks, and two pieces of graham crackers. Doing so will keep your metabolism active, promote metabolic function and minimize the possibility of accumulating fat.
Second, exercise.
Exercise, especially strength training, such as weightlifting, dumbbells, push-ups, flat support, fitness equipment, etc. , can increase the muscles in the body, because muscles consume more energy, leading to an increase in basal metabolic rate. Such as boards, squats, etc. It is a very popular exercise to exercise core muscle groups. If you strengthen your core muscles, your metabolism will naturally improve.
Third, high protein.
High-protein diet (eating more milk, eggs, meat and fish) is also helpful to increase muscles, especially when combined with strength training, but the overall effect is not as good as exercise, which is in a secondary position.
Fourth, sleep.
Abnormal work and rest, staying up late for a long time, and poor metabolism. Moreover, when staying up late, because it is a long time away from dinner, it is easy to eat the fourth meal because of hunger or gluttony, which will increase the body's calories if you are not careful.
The basal metabolic rate of human body is mainly the metabolism of three nutrients,
Improving basal metabolism can be regulated by diet. First, eating some marine fish, such as hairtail, often helps to lower the level of leptin hormone in the body. If the hormone leptin is high, it may make the body's metabolism faster. In addition, when eating, you can add some capsaicin, which can help the body increase and release adrenaline. Second, you can eat some bananas, and you can usually drink some green tea to relieve it and increase your luck.
Everyone eats the same meal.
Why do some people gain weight and some people lose weight?
Under the same body mass index, the main reason is that the basal metabolic rate of two people is different. If you want to make a fat burner quietly, read the following article to improve our basal metabolism and accelerate fat burning.
1. Lift your legs.
Strength training can tear muscle tissue. At the end of exercise, the body needs a lot of heat to repair muscle tissue and produce metabolic hormones to stimulate the body to recover and burn fat.
Although going to the gym can quickly improve your metabolic rate, many people still only have 3-5 hours of exercise time every week.
I really can't waste my spare time. If your job is in an office building, then you can choose to climb stairs. Take time to make coffee and go twice. As long as you are willing to move, your metabolism will improve.
2. Eat more fresh food
Eat more unprocessed foods, which contain more nutrients, including ingredients that increase basal metabolic rate. Food that has not been deeply processed and preserved will not burden the body, thus making fat burn faster.
3. The daily energy intake should not be too low.
Although losing weight basically depends on the difference between daily intake and consumption, insufficient carbohydrate intake will also reduce your metabolic rate.
After the daily calorie intake is reduced, the human body will gradually adapt to this change, thus reducing your thyroid hormone secretion and reducing the calories you can consume every day. During the period of losing weight, you should gradually reduce your daily food intake and treat yourself 1 time per week to satisfy your appetite, supplement nutrition and improve your metabolic rate. But be careful not to be too frequent.
4. Don't starve
Hunger is an important sign that your body needs energy. When you are hungry, your metabolism will naturally slow down. Forced starvation will only hinder or even make your weight loss plan fail. While reducing daily calorie intake, if you feel hungry, you should replenish energy in time. A good way is to "add meals" every week 1-2 days while reducing daily energy normally. Unlike the above, these two meals mean adding 500 calories to your daily calories and sharing them with each meal. Also note that you should try to avoid foods high in sodium, sugar and fat.
5. Drink more water!
The metabolic rate of human body is directly related to the water content in the body. Lack of water in the body will obviously reduce the metabolic rate. ?
8 cups of fresh water (220 ml) a day, which may include coffee or tea. There is no sodium in the water, that is, no mineral water or functional drinks. Drinking more water can also make the skin cleaner and rejuvenate.
Basal metabolism simply means that when we are sleeping, it can also help us burn fat in our body. If the basal metabolism is high, the relative combustion will be high. On the contrary, if the basal metabolism is low, the combustion will be low. For example, we can burn 65,438+000 points of fat every day. Look at this percentage, it's quite small, but we didn't pass the daily exercise. Because we do this, we consume less calories in one day's exercise, so I feel that I didn't lose weight successfully. In addition, the basal metabolism of 100 a day reduces the amount of fat, which can reduce the calories of 1000 a day. You can calculate the calories after 365 days a year. It can be said that the basal metabolism is high, and you can reach your desired figure in less than one year.
We must have breakfast, not only to eat but also to eat well. It can be said that eating breakfast can improve our basal metabolism, and it can also be said that basal metabolism is most closely related to the fat in our body, because when we sleep at night and in the morning, our basal metabolism will gradually decline, which should be the part of the body that does not exercise, and then we can improve our basal metabolism according to the nutritional composition of breakfast at the moment of eating in bed.