We all wondered why our best friends could eat a whole box of ice cream without adding a little weight, and we just felt a heavy teaspoon after tasting a small teaspoon? In fact, the answer is simple. This is because the speed of metabolism in the body varies from person to person.
Metabolism is a small engine in our body. It constantly burns heat for our body every day and every day to keep normal parts of the body running. Because of genetic reasons, some women burn fat faster than others, but age, weight, diet and exercise habits are also factors that cannot be ignored.
As you age, the rate of metabolism in your body decreases. Generally speaking, in the ten years from 25 to 35, if you dont do extra exercise, your body will consume 100 calories less per day. But even then, we can still tap into the metabolic potential. Experts have provided us with ways to maintain or even accelerate the rate of metabolism in the body, so that you can easily lose more weight.
Maybe you are wondering: If you want to lose weight, why not stop eating? This does sound a bit contradictory. But in fact, the metabolism rate is 5 to 6 times a day and 3 meals a day, the metabolic rate is 24 to 7. And doing so will prevent you from overeating after prolonged starvation. The interval between meals should not exceed 4 hours. Make sure the meals contain protein to increase the metabolism rate. For example, if you eat coarse fiber cereals and fruits in the morning, you can eat small snacks such as yogurt and fruit in the morning; eat a plate of green vegetable salad with an appropriate amount of chicken or fish for lunch; add a snack at 3 to 4 oclock in the afternoon, such as a piece Bananas and a piece of low-fat cheese; try to be as light and simple as possible, and eat less. You can consider vegetables with 120-180 grams of chicken, fish, or other types of lean meat to increase protein content; if you sleep late, you can arrange One supper.
Our bodies have been “programmed” with calorie requirements to ensure our basic metabolism and daily weight. If you suddenly lose 1000 calories from your diet, your resting metabolic rate, the number of calories in your body required to maintain basic physiological functions such as normal breathing and heartbeat, will automatically decrease, because your body will mistakenly Think you are starving and need balance. Not only will you not be able to consume more calories, it will affect the normal functioning of your body.
So, how many calories should be appropriate? It depends on how much we exercise. Multiply your current weight by 11 to find out how many calories you need. For example, if you weigh 55 kg, you need about 1,320 calories per day. Even if your height is less than 1.6 meters, your daily calorie intake must not be less than 1200 calories. Survey results show that daily calories below 1200 calories can reduce resting metabolic rate by up to 45%.
Breakfast is the most important meal of the days metabolism and weight loss plan. Surveys show that people who eat breakfast lose weight more easily than people who fast. When we are asleep, our metabolic rate decreases. When we start eating again, our metabolic rate will increase with recovery. Therefore, if you miss breakfast, your body will have to wait until lunch to start burning calories to speed up metabolism, which is undoubtedly bad for weight loss. Therefore, the smart way is to eat 300-400 calories of breakfast in the morning to restore your metabolism in advance.
大学 In a comparative experiment of high-fat and high-fiber carbohydrate breakfasts, the University of Sydney, Australia found that people who eat more fat will develop hunger faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods so that they do not quickly turn into blood sugar, so your hunger will appear relatively slowly. Researchers recommend the best nutritious breakfast: cereals rich in crude fiber and a glass of low-fat milk; whole wheat bread with low-fat cheese and bananas or other berries; high-protein vegetable rolls and whole wheat bread, etc. health.
Exquisite carbohydrate foods, such as white bread and potatoes, will produce a large amount of insulin, promote fat storage, and may reduce metabolism. Experts recommend that we eat carbohydrate foods containing crude fiber: Keep carbohydrate food intake It is very important to choose a lot of vegetables, fruits and whole wheat foods, because these foods will produce less insulin.
Survey shows that intake of enough protein can increase the metabolic rate, which makes us consume 150 ~ 200 more calories per day. The main component of protein is amino acids. Compared with fats and carbohydrates, amino acids are harder to digest and break down in the body. Therefore, you need to consume more energy to digest and absorb it.
Of course, this does not mean that we have to rely solely on a high-protein diet, as long as we ensure that 10% to 35% of daily calories are derived from protein. In other words, if you consume 1,800 calories of food, 360-630 calories of it should be protein-rich foods, such as fish, chicken, low-fat cheese, yogurt and beans.
Research results show that people who exercise twice a week at intervals can lose twice as much weight as people who do cardio training regularly. You can easily incorporate interval training into your daily practice, by inserting a full 30-second sprint in your 5 minute jog, or by adding a 1-minute slanting walk to your monotonous exercise . Since your body is exercising vigorously, you can burn more calories. You can also adjust your daily practice to 40 minutes of cross training. The ideal training plan is two 20 to 40 minutes of interval training and two 20 to 40 minutes of cross training.
Capsaicin mixed in pepper and chili can temporarily stimulate the body and release more hormones, such as adrenaline, to accelerate metabolism and improve the ability to burn calories. Usually people who like peppers have a lower appetite. This is because eating spicy foods makes people feel full.
As you grow older, your bodys metabolic rate decreases, but strength training can restore your metabolic rate to the past. A 0.5 kilogram of muscle consumes 9 times more calories than an equivalent amount of fat. A woman weighing 60 kilograms consumes more muscle calories than a woman of the same height who weighs 60 kilograms and is sedentary. Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you weigh 55 kilograms, even if you are watching TV, even if you do nothing, you will consume about 100 extra calories per day.
Do you think you dont have time to exercise in the gym? In fact, you only need to do 15-minute weightlifting exercises twice a week to get good results. Strength training can also have a short-term boost to your metabolic rate. When a woman is lifting weights, the bodys metabolism rate is greatly increased, which can consume 100 more calories.
Before the arrival of your old friend every month, your mood fluctuates, your face becomes swollen, and you even put yourself on the sofa, feeling discomfort all over your body. According to a recent study by the University of Adelaide in Australia, if you exercise in the two weeks before menstruation, you will easily lose more weight. Lean Redman, who participated in the survey, said: From two weeks after the ovulation period to two days before menstruation, women will consume 30% more fat during this period. The reason is because of the regenerating hormones Progesterone secretion reaches its highest level at this time. They promote the body to turn fat into energy. During this period of exercise, you will consume more fat.
Women who consume milk, yoghurt, and cheese 3 to 4 times a day can lose at least 70% of fat than women who do not consume any dairy products. The reason lies in the calcium in dairy products. Women who drink dairy products 3 times a day and consume 1200 mg of calcium will consume the maximum amount of calories in their bodies, which will help them to stay healthy and lose weight.
The way to improve sleep quality is simple. Plan your training time early in the day and exercise within 2 to 3 hours before going to bed to keep your sleep steady. At the same time, it is also beneficial to take a hot bath before going to bed. Surveys have shown that people who have been soaked in warm water will more easily enter their dreamland.