Have a snack before bed! 6 Ways to Boost Your Metabolism

In order to improve the body's basal metabolism, breakfast is a must-eat meal. This is something that everyone knows. We also know that we should not overeat, fast, or be picky about food, so as not to affect the body's ability to control appetite and affect metabolism. But in addition to this, there are actually other little secrets to maintaining a good metabolism. According to the 6 little methods provided by the website of the American "TIME" magazine, they include helping to reduce waist circumference and burning more calories!

1. Eat the right calories

If a person is compared to a car, then the food we eat every day is the fuel provided to the body, and the function of metabolism is to convert this fuel into gasoline that the car can use. The basal metabolic rate refers to the amount of calories that the body will naturally metabolize without consuming any extra calories. Everyone's basal metabolic rate (BMR) is different. The higher the basal metabolic rate, the easier it is for the body to consume calories. Therefore, when losing weight, you should not eat less than the basal metabolic rate, so as to avoid decreasing your body's metabolism.

2. Calculate the calories you burn every day

Of course, no one will lie in bed all day or stay still all day, so the calories consumed every day will definitely be more than the basal metabolic rate. So at the beginning, it is best to carefully calculate how many calories you will consume in your daily life and the calories you consume every day, so as to plan how to control your diet.

3. Make fitness a daily to-do

Let exercise and fitness become as natural as eating and going to the toilet! Doing aerobic exercise 5 times a week is very effective in increasing your basal metabolic rate. Developing the habit of exercise will allow your body to continue burning calories over time even when you are not exercising! In addition, high-intensity interval training, which has become popular in China from abroad, can also improve metabolism. For example, the "Tabata" fitness method, which takes a total of 4 minutes, with 20 seconds for each movement and 10 seconds of rest.

4. Weight training to build muscle

Don’t think that the weight training equipment in the gym is only for boys. Girls can also use weight training equipment to sculpt their body lines. What’s more, weight training can make up for what aerobic training cannot provide: increase body muscle tissue! Some people look thin, but they are actually hiding the danger of having too much body fat. Weight training helps increase body muscle, while aerobic exercise helps burn fat, complementing each other. Muscles are important tissues that help the body's metabolism, so regular weight training can also improve metabolism.

5. Avoid Yo-Yo Weight Gain

The most annoying thing about losing weight is that all your previous efforts will be wasted, so you must avoid falling into a vicious cycle of losing weight and gaining weight again. More importantly, when you lose weight, your body mostly loses muscle and fat together, but when you gain weight back, 80% of the weight that comes back is fat! It will also disrupt the body's endocrine and metabolism, and be more detrimental to health.

6. Eat a 150-calorie snack before bed

Forget about those "no eating after 8 o'clock" prohibitions! Two new research reports from Florida State University found that eating a snack of about 150 calories 30 minutes before going to bed can help promote the body's metabolism, and these 150 calories are not included in the daily food intake calculated above! It is best to choose high-protein foods such as low-fat milk and cheese, but remember, the prerequisite is to achieve the above 5 points, otherwise you will gain weight!

(http://www.top1health.com/Article/101/17637)