I found that because of the diet caused by damage to the underlying metabolism, and no longer thin people, so this time specifically wrote this 'how to repair due to dieting and damage the underlying metabolism'.
Prior to explain a diet of knowledge points:
The so-called basal metabolism is the calories consumed by people who do not move in bed for 24 hours. Every time I advise everyone to diet, I hope everyone should eat enough calories at least.
But one day the calories consumed are far greater than the basal metabolism, after all you have to go to school to go to work walking, and many people will exercise, then these calories in fact should have been through the diet to intake, so as to achieve a balance.
But because we want to lose weight, we artificially break this balance and create a heat gap that will make us thinner, and this gap can not be too large, or we will have the horrible negative effects of what we wrote yesterday.
If you want to improve your basal metabolic rate, you should not lose weight by exercising. You can not lose weight by combining the two.
Here are some ways to improve the metabolic rate for your reference.
① Strength training allows you to consume more calories during breaks
Studies have shown that aerobic exercise can increase the body's maximum oxygen uptake capacity and increase fat consumption, but does not increase the body's muscle content, and strength training can significantly increase the body's muscle content, increased muscle content can make your basal metabolic rate increased , So that you increase energy consumption during rest, so weight-loss should be appropriate to increase strength training.Of course, weight-loss exercise should still be based on aerobic exercise, because aerobic exercise is the most effective way to burn fat.
Exercise program:
Every day 30 to 60 minutes of aerobic exercise, such as running, walking, jumping, swimming and so on.
3 times a week of strength training.
Diet plan:
Daily caloric intake control in 1500-1800 kcal, increase the intake of fruits and vegetables, eat more fiber-rich foods (such as whole wheat products, oats, etc.), because people feel hungry dietary fiber, and low in calories , Is a good food to lose weight.
② intake of proper fat, eat high protein foods
Many people's diet is a combination of exercise and diet, on the one hand a lot of consumption of physical energy, on the other hand but also to limit intake, if the intake is obviously insufficient, the human body may go to starvation .In order to protect themselves, the body will Slowing down the metabolic rate to reduce calorie consumption actually makes weight loss more difficult.
"Correct Practices": Appropriate intake of fat, eat more high-protein foods to delay gastric emptying and blood sugar rise, make people reduce hunger, reduce insulin secretion, reduce protein breakdown, so as to maintain a higher metabolic rate .
Fat is the hottest source of heat, 1 gram of fat contains 9 kilocalories, and 1 gram of carbohydrates and protein calories only 4 grams, so fat intake should be appropriate, and eat more protein foods can reduce hunger Feeling, and will not lead to excessive intake of calories, but also to avoid losing muscle during weight loss.
Exercise program:
Regular strength training 3 times a week.
Every day for 30 to 60 minutes of aerobic exercise.
Diet plan:
Daily intake of calories controlled at about 1600 kcal, of which 35% of the protein (mainly fish and chicken), 15% fat (from pork, beef, etc.), 50% sugars (cereals and vegetables) Meal, on the afternoon plus two snacks, adhere to five days a week.
③ Eat more meals to promote metabolism
Diet regulators generally eat three meals a day, no longer expect snacks.As a result of controlling the calorie intake of three meals, it may lead to insufficient intake of calories, and this imbalance will lead to reduced metabolism, greatly reduced weight loss.
"The solution is": eat less meals, because there is always calories, the body will not only enter the state of hunger, but also the metabolism will be activated.In addition, eat less meals can stabilize blood sugar levels, to curb the desire to eat sweets .
Exercise program:
Swim 2 or 3 times a week.
Do climbing stairs three times a week, every 20 minutes.
Diet plan:
Eat six meals a day, three meals a day, three snacks, basically every three hours to eat something. Heat control at 1400 ~ 1600 kcal.
Special emphasis should be given to the diet filled with high dietary fiber foods, because such foods can avoid eating breakfast porridge, skim milk and fruit; lunch is rice or whole wheat bread, vegetables plus some meat, such as chicken, beef ; Dinner can be cooking or fish, staple food to eat less between meals, with fruit, yogurt and other desserts, and occasionally can eat dessert sweets, such as chocolate and so on.
Note, the above diet plan is recommended to the amount of male friends to lose weight, women can lose weight on this basis, reducing about 200 kcal.
