Sedentary laziness has become the bane of longevity. Studies have found that sedentary makes metabolism slow down, and over time, it is easy to face the threat of hypertension and diabetes. In contrast, people who get up and move every once in a while are less likely to develop metabolic syndrome. Experts say that even if you go to the gym every day, sitting in a chair all the time is considered sedentary. It is best for office workers to get into the habit of standing at any time, such as standing on the phone and having a meeting; After sitting for a long time, you should get up to expand your chest, stretch yourself and move your neck.
Lack of sleep Many people have similar feelings: they often stay up late for a period of time or have abnormal work and rest, so they feel very old. Among the participants with insufficient sleep, 7 1 1 genes have changed their functions, including genes related to metabolism. Lack of sleep may reduce the body's ability to regulate glucose, at the same time reduce leptin secretion and increase auxin secretion, which makes people feel hungry easily and indirectly causes abnormal fat metabolism. It is recommended to ensure at least 7 hours of sleep every day.
Don't wash your hands frequently? A study shows that adenovirus -36 can transform adult stem cells into adipocytes through a unique gene. Adenovirus is a common virus, which can infect respiratory tract, gastrointestinal tract and other organs, and can cause cell metabolic dysfunction, and is often spread by coughing, sneezing and unclean hands. Therefore, washing hands frequently can avoid the risk of virus infection and protect metabolism.
Eat fruits and vegetables without careful washing? Toxic substances contained in food contaminated by pesticides will be stored in fat cells after ingestion, which will interfere with energy metabolism and slow down metabolism. When washing fruits and vegetables, it is best to wash them under running water for half a minute. You can also add some flour to the water to soak and knead before washing. It is best to wash leafy vegetables several times.
How to improve metabolism?
Be sure to have breakfast. If you don't eat breakfast, your health will be greatly damaged. The purpose of eating breakfast at this time is to promote your metabolism and speed up a digestion process of food in your body, which is very good. And if you don't eat breakfast, then some nutrients your brain needs can't keep up. At this time, your work or study will be in an uncomfortable environment, which will also lead to physical discomfort.
Be sure to exercise. Keep exercising anytime, anywhere. Even if it is very cold in winter, you should go out to exercise, which will effectively help your body realize a digestive process. You know, if our bodies don't digest, or our metabolism is quite small, it will do great harm. Here, you should also be advised to get ready for exercise in winter, even indoors. If you can go outdoors, especially when the weather is fine, remember to prepare for exercise better.
Eating less and more meals is a good way to speed up metabolism. When eating, the metabolism in the body will become faster. If you eat something from time to time, your body will adapt to this habit, and your metabolism will maintain a faster metabolic rate. You can divide the food of a day into many times to eat.
Massage the abdomen? Of course, indigestion in your body means that your gastrointestinal function is weakened, or you don't work. In this case, it will be better if they can be stimulated to work through massage. Therefore, you can massage your abdomen before going to bed at night in winter, which will also stimulate them to exercise well and improve their metabolism.
Breathe fresh air in winter, if you don't want to slow down your metabolism, you need to breathe fresh air, because fresh air will help you achieve a good goal, purify your blood, increase the oxygen content in your body, and thus promote metabolism.
Spa is generally a hot spring, or going to a sauna is not the wrong choice. In this process, because the body temperature rises, it can stimulate metabolism.
Stick to strength exercises? Strength training is a super important way to burn fat quickly. It is said that experts in sports physiology believe that fat burned by 1 pound muscle during exercise releases 9 times as much heat as burning the same amount of fat. Strength training can effectively improve the metabolic rate of the human body at rest, and it can burn more fat even when sitting still. Moreover, when you finish strength exercises, your body will usher in a peak of metabolism: the internal circulation runs at a high speed and lasts for two hours. If you don't have time to do strength exercises, do squats, leg lifts, frog jumps, push-ups, pull-ups or step on a mountain climbing machine. These exercises don't need much time. Every exercise is done in the 10 group. You will definitely feel that the time invested is worthwhile.
Food that promotes metabolism?
Lean meat Lean meat is rich in protein and iron, and the lack of minerals will also affect the speed of metabolism. Eating about three or four kinds of iron-rich foods every day, such as chicken or grain, is also helpful for metabolism.
Banana Banana is rich in potassium, which can speed up metabolism by adjusting the balance of water in the body. If your body is short of water, your metabolic rate will decrease, and fat burning will also decrease. Make sure to consume 2000 mg of potassium every day, while a banana contains 450 mg, a glass of milk contains 370 mg and an orange contains 250 mg.
Water? Even a slight water shortage will slow down metabolism. And drinking cold water can also make the body consume calories to warm up. The latest research in Germany found that drinking 17 ounces (about two cups) of water in a certain period of time will accelerate the metabolism of the human body by 30%. According to this research result, drinking 1.5 liters of water every day can burn 17400 calories every year, losing 5 kg.
Whole wheat food consumes more energy to decompose whole wheat than processed grains such as white bread and pasta. The benefits of whole wheat don't stop there. Besides promoting metabolism, it can also lower cholesterol, prevent stroke and promote gastrointestinal peristalsis. Whole foods such as brown rice and oats are also your good partners on the road to health.
Pepper Pepper contains a compound: Tang Xinzi, which can improve the efficiency of metabolism. Dr. isaacs suggested adding about one tablespoon of chopped pepper to a meal every day, and ingesting minerals such as calcium and iron and dietary fiber! Many people think that eating spicy food is easy to get angry or get acne, so they seldom eat it. In fact, spicy food can promote blood circulation, accelerate the body's metabolism, and lead to faster fat burning. This is because spicy food contains a compound that can promote the metabolism of the body, which can increase the metabolic rate by 23%. So if you can, eat a little properly and add a little pepper to your rice.
Protein? Protein is rich in branched-chain amino acids, which can promote metabolism. Eggs also contain protein and vitamin D, and the calories of protein (5 1.6 calories) are about one sixth of those of egg yolk (32 1.7 calories). For friends who want to lose weight, protein can be said to be an indispensable holy product!
Milk? Inorganic substances in milk are rich and excellent sources of calcium and phosphorus. Studies show that taking more calcium can help people metabolize fat more effectively, and calcium exists in 99% of human bones, which is also needed for muscle contraction, normal heart rate, blood coagulation and enzyme production.
Green tea? Green tea contains a plant compound called catechin (EGCG), which can not only promote human body to burn fat, but also is rich in bactericidal, antitoxin and antiviral components. Green tea also contains caffeine, which has a refreshing effect! ? Green tea can not only fight cancer, but also speed up metabolism. The results show that people who drink three cups of green tea or ingest green tea extract three times a day have a 4% faster metabolic rate than those who don't drink green tea. In other words, if you burn 60 calories more every day, you will lose 6 pounds of fat a year! This is probably because green tea contains catechuic acid, which can increase the level of norepinephrine in the body, and norepinephrine can speed up metabolism. This is a safe and pleasant way to lose weight by drinking tea.
Coffee research shows that the average metabolic rate of people who drink caffeinated coffee is about 16% higher than that of people who drink decaffeinated coffee. In addition, coffee also has the function of refreshing and relieving hangover, effectively alleviating the burden of drinking on liver function.
Keep it intact. . .