Rule 1: 6-9 am
The period from morning to nine o'clock is the most vigorous period of basal metabolism, and it is also a good opportunity for the small intestine to absorb a lot of nutrients. Therefore, at this time, eating nothing is not afraid of being fat. Eating a hearty breakfast, which is good, can speed up the body's metabolism and start the body's fat burning mechanism in advance.
Rule 2: 9 am-12 am
At this time, metabolism will remain quite active. Especially the heart, began to increase horsepower into work, the greater the intensity of the heart work, the better the reflux, and the cells in the legs will be more active. So, if you want to slim your thighs, take this opportunity to do some skinny massage or exercise quickly to help you lose weight with half the effort.
Rule 3: 65438+ 2 am-3 noon
After a morning of activity, the metabolism of the human body entered a gentle rest period at noon. At this time, blood pressure and hormone secretion drop, the body gradually feels tired, energy fades, some glycogen dissolves in the blood, and the response is slow. It is not suitable for strenuous exercise at this time, and it is even more impossible to lose weight by dieting. But you can do some gentle movements and thin your waist and abdomen by taking a deep breath.
Extended data:
Matters needing attention in improving metabolism:
1, be sure to have breakfast.
Breakfast is one of the three meals a day, which is closely related to metabolism and weight loss. Many studies show that people who eat breakfast are more likely to lose weight than those who don't. Because people's metabolic rate is very low during sleep, they can only resume rising when they eat again. Therefore, if you ignore breakfast, your body will not be able to burn fat before lunch as usual.
This is why it is wise to eat a diet containing 300-400 kilocalories for breakfast, because breakfast is the starter of metabolism.
2. Eat more protein.
Studies have shown that adequate intake of protein can improve the metabolic level of human body and make human body burn 150-200 kilocalories every day. Protein is mainly composed of amino acids, and it takes more time for the body to digest such foods than to digest fats and carbohydrates. Therefore, to break them down, you need to burn more calories.
Of course, this does not mean that people's diet must be dominated by high protein. However, you should ensure that 10%-35% of the total daily calories come from protein (such as fish, chicken, low-fat cheese, yogurt and beans), so as to achieve a balanced diet.
Step 2 supplement iron
Iron is very important for fitness. If iron intake is insufficient, the body will not be able to deliver enough oxygen to cells, thus reducing the level of metabolism. Adults should supplement18mg iron every day. In order to achieve this goal, we can not only take iron or multivitamins, but also eat foods rich in iron, such as lean meat, chicken, soybeans and fortified grains.
3. Increase the number of meals.
Eating four or five small meals a day can maintain a vigorous metabolism level better than three big meals. The time between meals should be kept within 2-3 hours as far as possible, and protein food should be guaranteed for each meal, because it is an enhancer of metabolism. For example, if you eat high-fiber cereal and fruit for breakfast, you should eat extra meals between breakfast and lunch. ; Yogurt and fruit.
Try to eat 100g chicken (or fish) with vegetable salad for lunch. In the afternoon, you can eat a banana and a piece of low-fat cheese. Try to eat less dinner. You can have 1 serving 100- 150g of turkey, fish or 1 serving of protein food, plus 1 serving of vegetables.
Step 4 get rid of alcohol addiction
Would you like a cocktail or other strong liquor before dinner? Then please think twice when you take the cup. Many studies have shown that drinking before meals will make people consume 200 kilocalories more. Another study found that when the body plays a metabolic function, the first thing to burn is the heat contained in alcohol. In other words, calories in other diets may be stored under the skin in the form of fat.
If you are addicted to alcohol, you might as well drink a little. Each glass of wine contains only 80 kilocalories, and also contains a lot of antioxidant substances that are beneficial to health.
5. Don't wean.
Dairy products must be available every day. A study published in the American Journal of Nutrition from June 5 to 10, 2003 pointed out that women who drink (eat) milk, yogurt and cheese three or four times a day will lose more than 70% fat compared with women who don't eat dairy products.
The reason for losing weight is that calcium in milk interacts with other ingredients, which enhances the metabolic level of the body and increases the speed of burning excess fat. Women can get the best fat burning effect by supplementing 1200mg calcium while eating dairy products every day.
6. Don't ignore peanut butter
Peanut butter is rich in magnesium. Magnesium is a mineral, which improves metabolic function by providing energy for cells. Therefore, if you want to burn fat to lose weight, you should consume 320 mg of magnesium every day. The best foods containing this substance are peanut butter sandwiches made of whole wheat bread, dishes made of spinach and so on.
7. Eat more bananas
Banana contains a lot of potassium, which can improve the metabolic level of the body by regulating the balance of body fluids. If the body is in a state of water shortage, the number of calories burned will be reduced. Therefore, the daily intake of 1200mg potassium should be guaranteed at least: a banana contains 450mg, a glass of milk contains 370mg and an orange contains 250mg.
8, often eat sea fish.
People who often eat fish can lower the leptin level in their bodies, which is very beneficial to reducing blood fat and losing weight, because the higher the leptin level in the body, the lower the metabolic rate of the body and the fatter the body. Therefore, if you want to be slim, you should eat 3-4 servings of fish every week.
9. Have some spicy soup
Studies have shown that putting a little pepper or stir-fry in the soup at lunch or dinner will temporarily increase the metabolic rate of the body at rest, because capsaicin will stimulate the body to release adrenaline, thus speeding up the metabolic level, thus improving the body's ability to burn calories. In addition, the researchers also found that pepper can suppress appetite and make people less likely to feel hungry after meals.
10/ Drink green tea often.
Green tea is not only famous for its anticancer effect, but also has the function of improving metabolism. Anyone who drinks tea three times a day will increase his metabolic rate by 4%. In other words, you need to consume 60 kilocalories every day, which is equivalent to losing 6 pounds a year.
This may be because green tea contains ingredients that can increase the level of norepinephrine, a chemical that plays an important role in accelerating metabolism. It can be seen that drinking tea can not only prevent and treat heart disease and cancer, but also play an important role in losing weight? [2]。
Phoenix Net-How to improve metabolism? Three methods and four dishes can help you quickly increase your age.
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