No matter how to eat, how to be too lazy to exercise, tight jeans are still fit! This is possible? Maybe! In fact, if you can not do this, then your body's metabolism has not yet "spilled away". Metabolism is a small train of calories burned in our body. If we can speed it up, fat burning can also come to a big speed.
1. "Hug" green tea
Green tea can not only fight cancer, but also speed up metabolism. The results of the study showed that people who drank green tea three times a day or consumed green tea extract three times per day had a 4% faster metabolism than those who did not drink green tea. In other words, burn 60 calories a day, lose 6 pounds of fat a year! This is probably because green tea contains catechin, catechin can increase the level of norepinephrine in the body, and norepinephrine can speed up the metabolism.
2, adhere to strength exercises
Strength exercises are the most important measure for burning fat quickly. According to experts in exercise physiology, the calories burned by one pound of muscle during exercise are equivalent to 9 times the calories burned. Strength exercises can effectively increase the body's metabolic rate at rest, and even if you are sitting still, you can burn more fat. Moreover, when you have done strength exercises, the body will usher in a metabolic peak: the internal circulation will run at high speed and will last for two hours. If you don't have the time to do strength exercises, then do your squats, leg lifts, frog leap, push-ups, pull-ups or step on the climber. These sports don't need much time. Each of them has 10 groups. You will definitely feel that the time spent is worth it.
3, eat more bananas
Bananas are rich in potassium. Potassium can speed up metabolism by regulating the balance of water in the body. If your body is deprived of water, your metabolism will slow down and fat burning will decrease. Every day, to ensure that the intake of 2000 milligrams of potassium, and a banana contains 450 milligrams, a cup of milk contains 370 milligrams, an orange contains 250 milligrams.
4, iron is essential
Do not practice equipment, but also eat iron-containing things. Nutritionist at the New York University Medical Center explained: "If there is not enough iron in the body, then the body's cells will not be able to get enough oxygen to reduce metabolism." We can also eat multivitamins. Most of them contain about 18 mg of iron. (Recommended daily adult food intake), or you can insist on eating iron-rich things such as lean meat, chicken, iron-rich cereals, beans and nuts. If you still feel tired and mentally ill, you have to go to the hospital to check your blood for anaemia and then decide what to do.
5, water, cup and another cup
The latest study in Germany found that when drinking 17 ounces (about two cups) of water within a certain period of time, the body's metabolism will increase by 30%. According to the results of this study, drinking 1.5 liters of water a day will burn 17400 calories more per year and lose 5 pounds of body weight.
6, concerned about the thyroid
The thyroid controls the body's metabolic levels. If the thyroid has a problem, the primary condition is not losing weight. In the end there is no problem in this area, and the blood test can be carried out with the help of a doctor. If there is a problem with the check-up, you will receive treatment supplemented with artificial insulin and may have to receive this treatment for life. Supplemental insulin can restore your metabolism to normal levels, which makes it easier to lose weight.
7, eating breakfast is a good habit
Research shows that eating breakfast is an important factor in successful weight loss. According to a study published in the "Obesity Study," 80% of people who can control weight well have a habit of eating breakfast.
8, dairy products can not be replaced
A publication on obesity research said that women who eat/drink 3-4 times of skim milk or low-fat yoghurt every day can burn 70% more fat than women who drink less milk. Calcium acts like a valve and can open up faster fat burning channels. However, calcium-enriched nutritional supplements such as calcium tablets do not have the effect of dairy products. Studies have shown that the best way is to take dairy products every day instead of other foods with added calcium. 1200 mg daily, three times ingestion.
9, and alcohol say goodbye
If you do not want to eat your favorite foods, resulting in accumulation of fat in the buttocks, thighs and lower abdomen, it is best to use clean water to wash off the alcohol on the food before eating. Because alcohol inhibits the central nervous system and lowers the body's metabolism. A British study found that mixing alcohol with high-fat foods will produce high calories. After eating such foods, most fats cannot be burned in time. As a result, more and more meats and more and more fat people. Think of the beer belly of the Germans.
10, exercise: many times a short time
Exercise during the breaks, especially with a certain intensity, is definitely a good way to stimulate the metabolism. It can provide new motivation to the internal circulation again and again. Studies have found that higher-intensity movements, such as aerobic exercises, burn more fat than regular rest breaks. Specifically, what to do? For example, usually you take a 10-minute walk in a break, but now you have to take a 30-second sprint every 5 minutes. Or, if you take a bicycle for 5 minutes, do a 1 minute bending exercise. If the break is only 10 minutes, you can walk 30 seconds for each walk.
11, good crossover effect
Is your sport three days a day - walking in the morning, walking at noon, and jogging at night? In fact, there is no need to be so "loyal." Scientifically speaking, the more a sport does, the more adaptable the body is and the less fat is burned through exercise. If you want to burn more fat, it's a good idea to choose a few items to cross over. For example, if you used to walk regularly, you can now switch to riding a bicycle. Because we use muscles that we don’t use regularly, we feel more strenuous when we do some new exercises. At this time, the metabolism in the body begins to drive at full capacity. Oxygen is also transported to the various organs of the body in a larger and more comprehensive manner. At the same time, the calories burn and the slimming effect you see is even more pronounced.
12, eat more fish and more health
We must understand an important principle: people who regularly eat fish have lower levels of “Leptin†(a hormone) in the body, and high levels of “Leptin†are associated with slow metabolism and obesity. Therefore, eating 3-4 times a week fish such as salmon and tuna can significantly increase the metabolic rate.
13. Peanut butter every day
Do you think peanut butter is prone to gaining weight? Is this the case? In fact, peanut butter is particularly rich in magnesium, which is a mineral that can effectively speed up metabolism — and it can provide enough power for human cells. Every day, the body needs 320 milligrams of magnesium, and eating a whole wheat sandwich with peanut butter (containing 100 milligrams of magnesium) or 100 grams of spinach (containing 80 milligrams of magnesium) requires magnesium for a day.
14, reduced pressure reduction
Many studies have shown that stress has a lot to do with abdominal fat accumulation. When you feel stressed, a series of hormones such as cortisol start to stimulate your appetite, but also reduce the body's metabolism, promote the accumulation of fat to the abdomen, and you become like a blown balloon and become a little belly-daughter. '. "What about fat girls? Do something every day that you like and can effectively relieve your stress, listen to soothing music, or practice yoga."
15, step up after the menstrual period
A recent study at the University of Adelaide, Australia, showed that after a few days of the menstrual cycle, the weight loss achieved was better than at other times - losing more fat. In these days, the female hormone progesterone activates the fat-conversion system: it converts fat into calories to supplement the energy loss caused by the physiological cycle. If you do the right amount of exercise, you can convert more fat into energy for exercise. Women can burn 30% more fat than usual during the two days before the next menstruation, about two weeks before the next menstruation.
16, using grains instead of starch
Can't you not have a delicate staple food? However, you should think about it: Fine carbohydrates, such as bread, potatoes, and rice, can stimulate insulin secretion and lower the body's metabolism. You should control the amount of starch in your diet and turn your attention to fruits, vegetables, and whole grains. When buying whole-wheat bread, you might as well have to look at it first: Is the list of nutritional ingredients marked with whole wheat, oats or wheat?
17, eat less meals
Eating less is a great way to avoid slow metabolism.
If you eat something from time to time, your body will slowly adjust to adapt to your habit, so that the total metabolism is also slow down. Divide a day's diet into 5 small meals. Each meal has a calorie control of 200 to 500 calories. This is better than eating 3 meals a day and eating every meal.
18, add protein
If you can consume some protein per meal, your metabolism will speed up. However, please note that it is appropriate to control protein levels at 20% to 35% of the total meal. Excessive protein can cause the spleen to be overburdened, causing fat accumulation.
19, to ensure adequate sleep
Adequate sleep is helpful for maintaining a good figure. Deficiency of thyroid levels caused by insufficient sleep and stress-induced hormone secretion disorders will slow the metabolism. When you feel tired, the body's energy to cope with normal body functions has already turned red. That is, the calories used to burn fat are insufficient. Therefore, the way to ensure the normal metabolism is to guarantee 6-8 hours of sleep every night.
20, the "cake" that divides movement
Try to divide the exercise that usually takes a long period of time into two, 20 minutes each. In this way, every time you complete 20 minutes of exercise within 1 to 2 hours, you will usher in the peak of metabolic levels. This will complete more exercise than once, and burn more fat. "Nature" magazine once said that even a small amount of activity can make the internal circulation of this small train re-boom up. Even if you spend 5 minutes a day in the house, you can burn 200-300 calories more per day.
21, while talking on the phone
Those who are always in motion, such as tilting up his legs for a while, then lowering them, stretching for a while, and then walking up and taking two steps, such people consume more calories than those who are sedentary. Researchers at the Mayo Clinic in Ireland asked the experimenter to ingest 1,000 more calories per day for 8 weeks. They found that only those who are often immobile have become fat.
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