How to improve metabolism, how to use metabolism to increase weight loss efficiency, these may not be clear to many people, Xiao Bian today to take everyone specific understanding.
More muscle and less fat, high metabolic rate?
That's right! The metabolic rate is deeply influenced by the body composition. When there are more muscles and less fat, there will be a faster metabolic rate. That is to say, the longer the fitness time is, the more you lose weight, the more you work harder to lose weight, the easier it is to lose weight!
Which diet can increase the metabolic rate?
High-protein diet! Because of the protein's food-heat effect, the body needs more energy to process the protein, so it will increase the metabolic rate. Although female students are born with lower metabolism, it does not mean that weight loss will be worse than that of boys!
Female students have a higher metabolic rate than boys?
Wrong! The metabolic rate of boys is usually higher than that of girls because the body fat rate of girls is usually higher than that of boys.
Strength training can help increase metabolic rate and lose weight?
Yes, there are two main reasons for weight loss from weight training:
- Increase your musculoskeletal rate through training and increase basal metabolic rate.
- Retraining is the most direct energy-intensive exercise. It requires a lot of calories to train at a time!
How to increase metabolism?
Do strength training twice a week
Performing two 15-minute weight-lifting exercises per week can restore the metabolic rate to the former. Muscles consume 9 times the same amount of calories as regular fat. Regular strength training increases your metabolic rate from 6.8% to 7.8%. This means that if you do strength training to increase your muscles, you still weigh 55kg, and even if you don't do anything, you will consume an extra 100 calories a day. Buy a nice little dumbbell and start tomorrow!
Double exercise within two weeks before menstruation
Ovulation begins two weeks before menstruation. During the two days before menstruation, the secretion of estrogen and progesterone reaches the highest level. They can promote the body to convert fat into energy. During this period of exercise, you will consume more. 30% fat.
Regular food intake
1. Don't eat too much appetite. At this time, your appetite is better absorbed, and when you eat too much, the fat sneaks down.
2. Dried fruit as a snack. Mineral loss affects the working of the metabolic system. Eat more raisins containing minerals, dried apples, and the metabolic system can work harder.
Don't miss breakfast, eat eggs
1. Use enough protein to “spill over calories.” Make sure that 10-20% of the daily calories need to come from protein. It can increase the metabolic rate, and let us consume 150-200 calories more per day. The main components of protein are amino acids. Compared to fats and carbohydrates, amino acids are difficult to digest and break down in the human body. You need to consume more energy to digest and absorb it. Recommended protein foods: eggs, milk, beans, fish. Pay as much attention as possible when eating.
2. Breakfast is a signal to restore metabolic rate. When you fall asleep, your metabolism slows down. When we start eating again, the metabolic rate increases with recovery. If you miss breakfast, your body will have to wait until lunch to start burning calories before it can accelerate. Metabolic rate.
