Essential for weight loss! 13 tips to boost metabolism and double your weight loss effect

To successfully lose weight, in addition to controlling your daily diet, it is also important to increase your body's metabolism. As long as you successfully increase your body's metabolism, your body will automatically help you consume calories even if you are standing still. Here are 13 ways experts have provided us to speed up our metabolism so that you can easily lose more weight.

13 tips to boost metabolism

1. Eat more protein

Surveys show that consuming enough protein can increase your metabolic rate and allow the body to consume 150 to 200 more calories per day. However, how can we properly consume protein to achieve the goal of boosting metabolism? People just need to ensure that 10% to 35% of their daily calories come from protein. That is to say, if you consume 1,800 calories a day, 360 to 630 calories should be protein-rich foods, such as fish, chicken, low-fat cheese, yogurt and beans.

Experts recommend that people consume enough protein, whether it is a daily meal or a regular snack. A variety of nuts, a small can of tuna or a slice of low-fat cheese are good choices. For example, you can have a glass of yogurt and a piece of fruit for breakfast. For lunch, it is a plate of green vegetable salad with an appropriate amount of chicken or fish. At 3 or 4 p.m., you can have some snacks, such as a banana and a slice of low-fat cheese, which are both good choices.

For dinner, keep it light and simple. For example, mix vegetables with 120 to 180 grams of turkey, salmon, or other types of lean meat to increase the protein content. If you go to bed late, you can also arrange a midnight snack, changing three meals a day to six meals a day. The interval between each meal should not exceed 4 hours. Make sure that each meal contains protein to increase the metabolic rate.

2. Stay away from alcohol

Drinking while eating is not a good habit, especially high-calorie drinks such as beer. For people who are trying to lose weight, it is a high-calorie landmine drink. If you really can't give up the habit of drinking a little alcohol, try drinking wine. A glass of white wine has only about 80 calories. Alternatively, try a "special" white wine (60ml wine mixed with 60ml soda water) to minimize the calories.

3. Add some spiciness

When you cook soup for lunch or dinner, you can add a little cayenne pepper to it to speed up your metabolism and increase your ability to burn calories. According to statistics, people who like to eat chili peppers generally have a lower appetite than those who don’t like spicy food. This is because eating spicy food can easily make people feel full.

4. Drink milk regularly

According to research, women who consume milk, yogurt and cheese 3 to 4 times a day can lose at least 70% fat compared to those who do not consume any dairy products. Drinking one cup of low-fat milk or dairy products every day will help accelerate weight loss.

5. Increase the intensity of training to burn more calories

People who want to lose weight may try high-intensity interval training to increase their body's metabolic rate faster. For example, insert a 30-second sprint into your every five-minute jog, or add a one-minute incline walk to your monotonous jogging session. This kind of intensity training will trick your body into thinking it is exercising vigorously, thus burning more calories.

6. Break up your exercise plan

For those who are undergoing slimming and weight loss exercise training, each training session can be divided into two parts. For example, do 15 minutes of weight lifting in the early morning; then, take a 30-minute walk after lunch or dinner to avoid exercise burnout. This will help you burn 100 to 200 more calories a day.

7. Choose “coarse” carbohydrates

Eating refined carbohydrate foods, such as white bread and potatoes, will cause the body to produce large amounts of insulin, which promotes fat storage and may reduce metabolism. Therefore, people who want to lose weight should choose to eat more carbohydrate foods containing crude fiber when consuming carbohydrate foods. For example, natural vegetables, fruits, or whole-wheat foods are all good choices.

8. Strength training speeds up metabolism

Experts agree that strength training is the best way to speed up your resting metabolic rate. As we age, our body's metabolic rate gradually decreases. However, strength training will restore your metabolic rate to its previous level. For example, if you weigh 55 kg, if you increase your body's resting metabolic rate. Even if you watch TV and do nothing, you can still burn about 100 extra calories every day. Do you think you don't have time to go to the gym? In fact, you can achieve good results by just doing weightlifting for 15 minutes twice a week.

9. Smart arrangements for special days

If women choose to exercise in the two weeks before their period, it will help them lose more weight. Because the secretion of reproductive hormones, estrogen and progesterone reaches its highest level at this time, they promote the body to convert fat into energy. Exercising during this time can consume more fat.

People who are exercising to lose weight can plan their training time early in the day and try to exercise within 2 to 3 hours before going to bed, which will help keep their sleep stable.

10. Take care of your sleep

Lack of sleep can cause metabolic disorders. Experts suggest that the method to improve sleep quality is actually very simple. People who are exercising to lose weight can plan their training time early in the day and try to exercise within 2 to 3 hours before going to bed, which will help keep their sleep stable. Alternatively, taking a hot bath before bed can also help you fall asleep and fall asleep more easily.

11. Get rid of stress

Modern people often have to face a lot of pressure. If there is no proper adjustment, it will affect the health of the body in the long run. It is recommended to find appropriate channels to vent when you are under pressure. We might as well make a list of all the things that can relax us physically and mentally. For example, go play with a puppy, go to a classical concert, etc., so that you have 10 to 15 minutes every day to restore your physical strength and enjoy the endless fun.

12. Don’t cut calories too much

How many calories should we consume every day? It depends on our daily exercise level. Generally speaking, multiply your current weight by 11 to find out the total number of calories you need per day. For example, if you weigh 55 kg, you need about 1,320 calories per day. The survey results show that if such people consume less than 1,200 calories per day, their resting metabolic rate will drop by 45%.

13. Eat breakfast every day

Breakfast is the most important meal of the day for your metabolism and weight loss plan. Surveys show that people who eat breakfast can lose weight more easily than those who fast. The smartest way is to eat 300 to 400 calories of breakfast in the morning to help the body restore its metabolic rate in advance.

In addition, it is important to eat a lot of high-fiber carbohydrates for breakfast. According to experts, the best nutritious breakfast combination is: a cereal breakfast rich in crude fiber + a cup of low-fat milk; whole-wheat bread spread with low-fat cheese and served with bananas or other berries; vegetable rolls, whole-wheat bread, etc., which are both nutritious and healthy.

Source: 39 Health Network www.39.net

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