1. “Hug” Green Tea
Green tea not only fights cancer but also speeds up metabolism. The results of the study showed that people who drank green tea three times a day or three times of green tea extract had a 4% faster metabolism rate than those who did not drink green tea. That is to say, burn 60 calories per day and 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 metabolism.
2. Adhere to Strength Exercises
Strength exercises are the most important way to burn fat quickly. Sports physiology experts believe that the energy burned by a pound of muscle burns is equivalent to 9 times the amount of fat burned. Strength exercises can effectively increase the metabolic rate of the human body at rest, even if you sit still, you can burn more fat. Moreover, when you complete the strength exercise, the body will usher in a peak of metabolism: the inner loop runs at high speed and will last for two hours. If you don’t have time to do strength exercises, do it, lift your legs, leapfrogs, push-ups, pull-ups, or step on a mountaineering machine. These sports don’t require too much time. For each of the 10 groups, you will definitely feel that the time invested is worthwhile.
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3. Eat more bananas
Bananas are rich in potassium, which can speed up metabolism by regulating the balance of water in the body. If your body is short of water, your metabolic rate will drop and your fat burning will decrease. Every day, make sure to take 2000 mg of potassium, while a banana contains 450 mg, a glass of milk contains 370 mg, and an orange contains 250 mg.
4. Iron is Essential
You can’t practice the equipment, you have to eat more iron. Medical Center of New York University nutrition home explained: “If the body of iron deficiency, then the body cells can not get enough oxygen, thereby reducing metabolism.” We can also eat complex vitamins, most of them contain about 18 mg of iron (Recommended for adult food intake per day), or you can stick to iron-rich things like lean meat, chicken, iron-rich cereals, beans, and nuts. If you still feel tired and mentally unhappy, you have to go to the hospital to check the blood, see if there is any anemia, and then decide what to do.
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5. Water, One Cup, and One Cup
The latest study in Germany found that when drinking 17 ounces (about two cups) of water in a given period of time, the body’s metabolism will be 30% faster. According to the results of this study, drinking 1.5 liters of water a day burns more than 17,400 calories per year and loses 5 pounds.
6. Follow The Thyroid
The thyroid controls the body’s metabolic level. If there is a problem with the thyroid gland, the primary symptom is that the weight cannot be alleviated. Whether there is any problem in this regard, the blood test can be done with the help of a doctor. If there is a problem with the test, you will receive treatment with artificial insulin and you may have to take this treatment for life. Supplemental insulin restores your metabolism to normal levels, which makes it easier to lose weight.
7. Eating Breakfast is a Good Habit
Studies have shown that eating breakfast is an important factor in the success of weight loss. According to a study published in the Obesity Study, 80% of people who have good weight control have a habit of eating breakfast.
No matter how you eat, how lazy to exercise, tight jeans are still fit! Is this possible? Probably! In fact, if you can’t do this, your body’s metabolism is not “running up”. Metabolism is a small train that consumes calories in our body. If you can increase its speed, fat burning can also increase speed.
8. Dairy Products are Irreplaceable
A research publication on obesity, said, eat/drink 3 to 4 times skim milk Women cheese or low-fat yogurt, to drink less milk than women burned more than 70% fat. Calcium is like a valve that opens the channel for faster fat burning. However, eating calcium-enhancing nutrients such as calcium tablets cannot achieve the effects of dairy products. Studies have shown that the best way is to consume dairy products every day, not other foods that add calcium. 1200 mg per day, in three intakes.
9. Alcohol Say Goodbye
If you don’t want to accumulate fat in your buttocks, thighs, and lower abdomen after eating your favorite food, it is best to wash off the alcohol on the food with water before eating. Because alcohol inhibits the central nervous system and lowers the body’s metabolism. A British study found that mixing alcohol and high-fat foods would produce high calories. After eating such food, most of the fat can’t be burned in time. As a result, more and more meat is getting more and more people are getting fatter. Think about the German beer belly.
10. Exercise: Many Times a Short Time
Exercise at work breaks, especially with a certain intensity of exercise, is definitely a good way to stimulate metabolism, it can provide new power to the inner circulation again and again. Studies have found that stronger physical exercises, such as aerobics, can burn more fat than regular breaks. Specifically, how do you do it? For example, usually your break is 10 minutes of slow walking, but now you have to sprint for 5 seconds after each slow 5 minutes. Otherwise, every step of the bike for 5 minutes, down for 1 minute of bending. If you have a break of 10 minutes, you can walk for 30 seconds for every 3 minutes.
11. Cross Motion is Good
Is your exercise the same every day – go in the morning, walk at noon, trotting at night? In fact, there is no need to be so “loyal”. Scientifically speaking, the more a sport is done, the more the body adapts and the less fat it burns through exercise. If you want to burn more fat, it is a good idea to choose several items to cross practice. For example, if you used to walk a lot, you can now switch to a bicycle. Because some muscles are not used often, we feel more strenuous when we do some new sports. At this time, the metabolism in the body begins to work hard, the oxygen is transported to the various organs of the body in a larger amount and more comprehensively, and the heat is also burning, and the slimming effect you see is more obvious.
12. Eat More Fish and Be Healthy
We must recognize an important principle: people who regularly eat fish, the level of “Leptin” (a hormone) in the body is lower, and the high level of “Leptin” is associated with slow metabolism and obesity. Therefore, eating fish 3 to 4 times a week, such as salmon and tuna, can significantly increase the metabolic rate.
13. Order Peanut Butter Every Day
Do you think that peanut butter is easy to gain weight? Is this the case? In fact, the content of magnesium in peanut butter is particularly rich, and magnesium is a mineral that can effectively accelerate metabolism – providing sufficient power for human cells. Every day, the body needs to be involved in 320 mg of magnesium, and a whole-wheat sandwich with peanut butter (containing 100 mg of magnesium) or 100 g of spinach (containing 80 mg of magnesium) is needed for one day.
14. Reduce The Belly By Decompression
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 will start to stimulate your appetite, and also reduce the metabolism of the body, causing the fat to accumulate in the abdomen. You are like a balloon that has been blown into a little belly. ‘. “So, what about fat girls? Do what you like every day to effectively relieve your stress, listen to soothing music, or practice yoga .”
15. Grasp The Exercise After Menstruation
A new study shows that the University of Adelaide in Australia, after a few days of the menstrual cycle movement, obtained slimming effect better than at other times – to lose more fat. These days, the female hormone progesterone activates the fat conversion system: converting fat into heat to supplement the energy loss caused by the physiological cycle. If you do the right amount of exercise, you can add more fat to the energy you need for exercise. Women can burn 30% more fat than usual during the two-week period from the end of menstruation to the next ovulation.
16. Replace Grain With Grains
You can’t have any exquisite staple food? But you should think about it: fine carbohydrates, such as bread, potatoes, and rice, can stimulate insulin secretion, which lowers 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 wholemeal bread, you should first look at it: Is the whole nutrient list marked with whole wheat, oatmeal or wheat?
17. Eat Less and Eat More
Eating less and eating more 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 metabolism will not slow down. Divide the day’s diet into 5 small meals, and the calories per meal are controlled at 200 to 500 calories, which is better than eating 3 meals a day and eating more every meal.
18. Supplemental Protein
If you can take some protein every meal, your metabolism will speed up. However, please note that it is appropriate to control the protein level to a level of 20% to 35% of the total meal. Because excessive protein can cause excessive burden on the spleen, it will cause fat accumulation.
19. Ensure adequate sleep
A good night’s sleep is very helpful for maintaining a good body. Increased levels of thyroidism caused by lack of sleep and stress-induced hormonal secretion disorders will slow down the metabolism. When you feel tired, the energy used to cope with normal body functions in the body has already turned red. In other words, the amount of heat used to burn fat is insufficient. Therefore, the way to ensure normal metabolism is to ensure 6 to 8 hours of sleep every night.
20. The “Cake” of The Split Movement
Try to divide the exercise that usually takes a long time to complete, twice, every 20 minutes. In this way, every time you complete the 20-minute exercise, within 1 to 2 hours, you will usher in the peak of metabolism. Doing so does all the exercise and burns more fat. “Nature” magazine has said that even a small amount of activity can make the inner train re-boom. Even if you spend 5 minutes in the house every hour, you can burn 200 to 300 calories a day.
21. Pacing While on The Phone
Those who are always in motion, such as lifting the Erlang legs for a while and then letting go, stretching for a while, and then taking two more steps, such people consume more calories than those who are sedentary. Researchers at the Mayo Medical Center in Ireland allowed the experimenter to consume 1,000 calories a day for eight weeks. They found that only those who were often in a state of inactivity were getting fat.