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Tips for losing weight fast

13 People involved  2021年04月27日 09:51  classification : Lose weight fast  comment

Tips for fast Weight loss, increase basal metabolic rate

   There are many factors that affect the body's metabolism, mainly due to the influence of genetic factors. Some people's small machines burn fat faster, while others are slower. However, factors such as age, weight, diet, and exercise habits will also have a certain effect on the power of this small machine. With age, the metabolic rate will gradually decrease. Since the 20s, the human body will lose five or six pounds of muscle every 10 years. In other words, when you are 35 years old, you consume 100 kilocalories less than when you are 25 years old. This sounds worrying, but we still have some simple ways to tap the body's fat-burning potential.

   get into the habit of eating breakfast

  Breakfast is the meal most closely related to metabolism and Weight loss among the three meals a day. A number of studies have shown that those who eat breakfast are more likely to lose weight than those who do not eat breakfast. As people’s metabolic rate is very low during sleep, it can only recover when they eat again. Therefore, if you ignore breakfast, your body cannot burn fat as usual before lunch. This is why it is wise to eat a diet containing 300 to 400 kilocalories at breakfast, because breakfast is the starter of metabolism.

   Increase the frequency of eating, eat small and frequent meals

  Eating 4 to 5 small meals a day is better than 3 large meals to maintain a strong metabolic level. Try to keep the time between two meals within 2 to 3 hours, and ensure that each meal must have protein food, because it is a metabolic enhancer. For example, breakfast, small meal, lunch, small meal, dinner, small meal. Of course, 4 to 5 meals of fat and carbohydrate should be appropriate.

   eat spicy food

   Spicy food: pepper, chili, curry powder, ginger, daily intake: 2g, spices have good heat-generating effect, can effectively improve thyroid function and consume body calories.

  Drink more water

   There is about 80% water in the human blood, and nutrients are transported by water, so a large amount of water can accelerate the elimination of waste from the body and increase the metabolic rate.

   Eat more sea fish

Eating fish regularly can promote the secretion of the hormone Leptin in the body, which is very beneficial for lowering fat and losing weight, because the higher the level of leptin in the body, the higher the muscle metabolism rate and the corresponding decrease in appetite. The body's metabolism of fat will also increase, so the body is easier to burn fat.

   Insist on strength training, don’t be afraid to grow muscles

   Due to hormonal factors, it is difficult for women to grow muscles in strength training, while for men, growing muscles can be more masculine. In addition to bodybuilding, strength training can also increase the basal metabolic rate by improving muscle strength. It is recommended to do strength training 2 to 3 times a week for about 20 minutes each time.

   Exercise mode needs to be changed frequently

  The longer you engage in an exercise, the more your body will adapt to it, the less stimulus your body receives, and the less calories you consume. At this time, if you want to speed up your metabolism, you must consider using a cross-exercise approach. After the exercise mode is changed, because you are not used to using this new method to exercise the muscles of various parts of the body, you must increase the exercise intensity, so that it is easier to increase the metabolic rate after exercise. Because the muscles have to adapt to the current exercise at this time, they also need to strengthen their own physiological functions in order to transport oxygen to the various tissues of the body.

  Develop good sleep habits and ensure adequate sleep

  Insufficient sleep will affect the body's metabolic function. Those who sleep less than 4 hours a night will have greater difficulty in breaking down carbohydrates. When you feel tired, your body lacks energy to maintain daily functional activities (including burning calories), so your body's metabolic capacity will naturally decrease. It is recommended that everyone has at least 8 hours of quality sleep a day

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