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Have you ever felt that after you turn 30, your body's metabolism deteriorates significantly, you gain weight easily even though you don't eat more, and you are prone to edema and your sleep quality gets worse and worse? In fact, these are all related to the decrease in the secretion of hormones that control metabolism. Recently, many fans have been asking how to "promote metabolism"? Donna has compiled some popular methods to introduce to you. 1. Drink more water: If you want to promote metabolism, drinking more water is a must. About 60% of an adult's body weight is water. For example, a 50 kg person has 30 kg of water. Most of the body's chemical reactions require water, including digestion, nutrient transport, waste elimination, filtration, lubrication, maintaining body temperature, regulating acid-base balance, etc. The amount of water an adult needs to consume every day is 30-35 cc/kg, and more if they sweat a lot. 2. Eat a balanced diet and eat enough to support your basal metabolic rate: The body's metabolism is related to many enzymes and hormones, and the production of these enzymes and hormones in the body requires various nutrients such as protein, fat, vitamins, minerals, etc., so a balanced diet is a basic condition, and you must eat enough calories to support your basal metabolic rate. Many people think that the less you eat, the more effective it is to lose weight. This is wrong because when you eat too little or go on a diet and your dietary intake is lower than the calories required for the "basal metabolic rate", your body will activate a protective mechanism to reduce unnecessary calorie consumption, so your metabolism will slow down. The body will also burn "muscle" to obtain the required energy. Once the muscle is lost, the "basal metabolic rate" will be further reduced, which will also create a "fat-prone physique" in the future. 3. Exercise more. There are too many benefits to list, and it definitely helps promote metabolism and blood circulation. The human body's "basal metabolic rate" is related to muscle mass. Appropriate muscle strength training can help increase muscle mass, increase the "basal metabolic rate" and create a "receptive physique." 4. Get enough sleep . Be careful, lack of sleep will make you fat! People who lack sleep or stay up late are prone to endocrine disorders, such as decreased leptin secretion and increased ghrelin secretion, which may lead to overeating and weight gain. In addition, people who lack sleep may also suffer from autonomic nervous system disorders, affecting functions such as digestion, circulation, metabolism, etc. Therefore, adequate sleep is an important factor in maintaining normal metabolism. 5. Bathing: For every 1°C rise in body temperature, the metabolic rate will increase by 13%. Soaking should feel warm and cause sweating for better results, but not too long. It is recommended to soak at 38~40°C for 10~15 minutes. After bathing, remember to replenish 150~200cc of water. However, please note that it is not recommended to take a bath before going to bed, because the increased body temperature will make it difficult to fall asleep. Therefore, it is best to take a bath 1.5 to 2 hours before going to bed so as not to affect sleep. 6. Supplement "amino acid" nutritional supplements. In addition to constituting the body's protein tissue, "amino acids" are also important nutrients that participate in many chemical reactions and metabolism in the body. This is because many hormones, enzymes, neurotransmitters, etc. require "amino acids" as "materials". For example, "tyrosine" is the raw material for synthesizing "thyroxine", which is related to metabolism; and "tryptophan" is the raw material for synthesizing "serotonin", which is related to stress resistance and providing a sense of happiness. Modern people have a very unbalanced diet. They eat out, are picky eaters, often eat processed and low-quality protein foods, and even lose weight excessively and suffer from malnutrition. These will lead to insufficient intake of "amino acids", resulting in poor metabolism, reduced immunity, poor sleep quality, memory loss, poor stress resistance, anxiety, depression... and other problems. Therefore, proper supplementation of "amino acids" can promote metabolism, regulate physiological functions, and eating them before bed can also improve sleep quality. 7. Supplement "L-Carnitine" nutritional supplement "L-Carnitine" L-Carnitine, also known as "L-carnitine", mainly helps fat enter the mitochondria to burn and produce energy, so it is an important substance to promote metabolism. One quarter of the human body's "L-carnitine" is synthesized by itself (requiring two amino acids, lysine and methionine), and three quarters comes from food. Red meat and dairy products contain more L-carnitine, while plant foods contain less. Therefore, vegetarians or people who exercise a lot are more likely to have insufficient "L-carnitine" in their bodies and can supplement it appropriately. 8. Supplement "CLA" nutritional supplement "CLA conjugated linoleic acid" is a geometric isomer of the essential fatty acid "linoleic acid" for the human body. Most of it is found in ruminant animals, such as beef, cheese, milk, egg yolk, lamb and turkey... etc., and "safflower seed oil" has the highest CLA content among all vegetable oils. CLA can change body composition, reduce body fat and increase muscle percentage, which can boost metabolism. The currently confirmed mechanism is that CLA can promote the activity of lipolytic enzymes (promote fat burning). During exercise and fasting, fat will be burned as an energy source first, reducing muscle glycogen consumption and maintaining muscle mass. Therefore, if you want to achieve better health effects, CLA can be supplemented before exercise.
The methods described above must be based on a "balanced diet" and "regular exercise". You cannot eat anything you want just because you take nutritional supplements. Nutritional supplements only play a supporting role. Diet control plus exercise are the only ways to lose weight healthily and permanently. This article comes from: Donna Nutritionist Chen Yichun's blog |
