6 weight loss tips to help you burn fat scientifically

Losing weight is not as simple as not eating or exercising, but requires a method. Otherwise, the weight hasn’t been lost and it’s still very hard. The editor below shares 6 basic weight loss knowledge proposed by experts to help you burn fat simply and scientifically. Take a look.

1. The most effective exercise: aerobic + anaerobic exercise

The more muscle mass in the human body, the more energy it can burn, which speeds up metabolism. According to estimates, once muscle mass increases, it will be easy to consume 100 to 300 calories more per day, or even more. Because of this, is doing anaerobic weight training every day the fastest and most effective way? In fact, this is not the case. Although you may not feel the effect of aerobic exercise after one or two days, the muscles will actually interact with fat. Over time, the muscle mass will gradually increase, the fat will decrease, and the basal metabolic rate will naturally increase.

Lin Wenyuan, secretary-general of the Taiwan Obesity Medicine Association and family medicine physician at the China Medical University Hospital, echoed that aerobic exercise can help improve muscle endurance. What's more, after exercise, the body continues to burn calories, which is the so-called "afterburn." Depending on the intensity of the exercise, it can last up to one or two days. "So we recommend that in order to hold up your metabolism, you should exercise at least once every two days. Of course, it is better to exercise every day," he said. Liu Zhenfang, professor of the Department of Health and Nutrition at Taipei Medical University, summarized that aerobic exercise promotes whole-body metabolism, while anaerobic weight training is aimed at local muscle strength and firmness. Both are indispensable if you want to maintain a good body shape.

Every half kilogram of muscle can "consume" 30 calories. Exercise to build muscle is an important key to maintaining metabolism. If girls do weight training for 12 weeks, they can gain 1.5 kg of muscle, which can help reduce 15% of daily calories.

2. Drink enough water

Drinking more water can speed up metabolism. Studies show that people who drink 8 glasses of water a day consume more calories than those who only drink 4 glasses. However, remember to drink water slowly instead of guzzling it, so as to avoid fluid and electrolyte imbalance, or even pulmonary edema, heart failure and other problems due to inability to excrete water from the body quickly.

In addition to boiled water, drinking green tea and coffee can also help metabolism. Of course, the water in these drinks and foods is included in the recommended amount of 8 glasses of water a day.

3. Drink a glass of low-fat chocolate milk after exercise

You wouldn’t have thought that delicious chocolate milk is a secret recipe for building muscle and boosting metabolism. Studies have found that the ratio of carbohydrates and protein contained in low-fat chocolate milk can not only promote energy replenishment after exercise, but also help athletes recover their physical strength. What is most interesting is that chocolate milk helps muscle production, improves endurance, and loses more fat. Liu Zhenfang also reminded that you can eat within half an hour after exercise. At this time, supplementing with food within 300 calories will not only not increase fat accumulation, but also help repair cells.

4. Eat regularly and in fixed amounts

There is no consensus on what kind of diet is good for your metabolism. One group of scholars believes that eating small meals frequently can keep the body in a metabolically functioning state at all times; but another theory holds that keeping the body slightly hungry can increase fat metabolism, and therefore advocates three regular meals and no snacks.

Regarding which of these statements are right or wrong, Lin Wenyuan pointed out that a British study found that eating 2 to 5 meals a day is within the normal range. There is no need to stick to a certain number of meals a day. Everyone can eat according to their own physiological rhythm. The key to maintaining a good metabolism is "regular and regular meals." Not overeating is the correct eating habit.

5. Get enough sleep

Lack of sleep can cause a disruption in hormone secretion in the body, including a decrease in leptin secretion and a surge in ghrelin, leading to overeating and weight gain. It can also reduce the body's blood sugar tolerance and insulin sensitivity, worsen metabolism, and make people fat.

6. Taking a bath is also good

Taking a bath can promote blood vessel dilation and contraction and stimulate systemic metabolism. Although most scholars believe that the effect of taking a bath in promoting metabolism is limited, it can at least reduce calf edema and is of some help to people with water drop type and winter melon type obesity.

Source: 39 Health Network www.39.net

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