Fat people get fatter the more they lose weight? Skinny people never get fat no matter how much they eat

People often complain that they have a poor metabolism and that their weight goes up instead of down even though they eat very little. Indeed, the human metabolic rate begins to decline year by year from the age of 25 to 30. If we do not control our diet, we will consume too much calories and they will not be consumed. The calories will accumulate in the body and become lingering fat.

You must eat breakfast to lose weight, but you have to eat the right breakfast. A nutritionally balanced breakfast can not only make you more energetic, but most importantly, it can activate your metabolism for the whole day.

The Secret of Skinny People: It's All About Metabolic Rate

For example, to maintain normal body functions, a 50-kg woman needs about 1,200 calories per day at the age of 30, but may only need 1,100 calories at the age of 40 due to a decrease in metabolic rate. If your food intake remains the same and you don't exercise, that means you'll accumulate 100 more calories every day, and in 77 days you'll have 1 kilogram of extra fat on your body (7,700 calories equals 1 kilogram of fat). Therefore, how to increase metabolic rate is definitely a key factor in weight loss.

Wrong way to lose weight will lower your metabolic rate

More than 90% of people who lose weight by dieting will gain weight again. The reason is that their metabolism decreases. People who diet or use a single food to lose weight can lose weight quickly because their calorie intake drops sharply in a short period of time. At this time, the body needs to adapt to the sudden lack of calories and will activate a protective mechanism to lower the metabolic rate to reduce calorie consumption, which will become the reason for weight gain in the future.

In addition, when you lose weight due to lack of exercise, in addition to fat and water, the weight lost will also be reduced to muscle. Every 1 kg of muscle in the body can burn about 70-100 calories per day. Once the muscle mass decreases, the metabolic rate will also decrease.

Learn to be thin until you really become thin

How to create a high metabolic rate for thin people? This is a problem you will definitely encounter when losing weight. In fact, the answer lies in your daily life. Start living like a thin person from the moment you wake up in the morning.

When you lose weight due to lack of exercise, the weight you lose includes not only fat and water but also muscle.

1. Drink more water

Drinking a glass of warm water after getting up can speed up the excretion of metabolic waste accumulated throughout the night, promote gastrointestinal motility, and help defecation. As for water intake throughout the day, it is also necessary to have a balanced intake. It is generally recommended that about 30 to 40 CC of water per kilogram of body weight per day is needed. Adjust according to individual circumstances. When the temperature is high and you sweat a lot, or if you are very active, you need to consume more.

2. Eat a balanced breakfast

Breakfast is the beginning of the day. Eating a nutritionally balanced breakfast can not only make you more energetic, but most importantly, it can activate your metabolism for the whole day. A balanced breakfast must contain carbohydrates, sufficient fiber, and protein, none of which can be missing.

3. Take a vitamin B complex pill

Studies have confirmed that B vitamins are an important factor in maintaining metabolism in the body. Due to their water-soluble nature, they are not easily retained in the body and can be easily deficient if the diet is unbalanced. Therefore, taking a B vitamin supplement every day can also help maintain the metabolic rate.

4. Don’t sit up. Move around.

People who need to sit for long periods of time at work often have problems with lower limb edema and lower body obesity. The reason is poor metabolism in the lower body. Getting up and walking around or doing stretching exercises every 1-2 hours can help relieve poor metabolism in the lower limbs.

5. Have a cup of coffee or green tea

Ingredients in coffee or green tea, such as caffeine, catechins, tea polyphenols, etc., can help fat metabolism, accelerate water metabolism to achieve a diuretic effect, and increase muscle work efficiency, which is helpful for improving overall metabolism. But don't consume too much, so as to avoid excessive gastric acid secretion and affect sleep quality, especially choose sugar-free food.

6. Do more aerobic exercise

Aerobic exercise can enhance cardiopulmonary function and is also the most direct and fastest way to accelerate metabolism. The generally recommended 3.3.3. rule is to exercise three times a week, 30 minutes each time, and at a heart rate of 130 beats per minute. There will also be a "after-heat effect" after exercise, which means that the increase in metabolic rate after exercise will continue for a period of time. You can incorporate exercise into your life, such as taking the stairs instead of the elevator, riding a bicycle to get off work, getting off the bus early and walking a brisk distance, etc.

7. Increase Muscle Mass

The most effective way to gain muscle is to do weight training! When many women hear about weight training, they think they will turn into a Barbie doll and are very resistant to it. But in fact, the gravity training that most people do cannot reach that level at all. The main purpose of weight training is to increase the proportion of body muscle. The metabolic capacity of muscle tissue is 5-7 times that of fat tissue, so the higher the muscle proportion, the better the metabolism. After the age of 30, the body's muscle mass will gradually be lost, and of course the metabolism will also decline. Therefore, using weight training to maintain muscle strength and endurance can increase the metabolic rate.

8. Take a hot bath

Taking a bath is a simple and comfortable way. Taking a hot bath before going to bed can relax muscles that are tense throughout the day, promote circulation throughout the body, speed up the heartbeat, help sweating, and enhance overall metabolism. It is recommended to rest for 5-10 minutes after every 3-5 minutes of soaking, and 3-5 cycles will be enough. It should be noted that people with cardiovascular disease must adjust the dosage according to the situation.

9. Sufficient sleep improves metabolism and controls appetite

The quality and quantity of sleep are related to the metabolism of the next day. People who stay up late or do not get enough sleep will not only have a lower metabolism, but also increase their appetite and are prone to edema. It is generally recommended to go to bed before 12 o'clock at night and get enough sleep for 6-8 hours.

Developing these good habits will not only allow you to easily have a beautiful and slim body, but also keep your body healthy and enjoy a happy life.

★《Can't Hold On To Binge Eating》The pressure of weight soars