How can I boost my metabolism?
By: Marya Smith
Tags: Metabolism Booster, Fast Metabolism Diet, Weight Loss, Metabolism Diet, Metabolism

Get Your Metabolism Trigger that definately help you to increase your metabolism level.

I wrote an article about basal metabolism before and today I want to write an article, " How to improve metabolism ". This is also a question that many people always ask. Every time you write an article, you can answer fewer questions, haha.

Many people always ask:

Why do others eat more than me, or thinner than me? Why do people eat rice, noodles, and drinks casually every day, and look very slim?

As I said, they are the second generation of thin people, and we don’t have that kind of fate, but I can guarantee that if they continue to do this, they will pay it back sooner or later. My friends who ate and didn’t get fat are getting fatter now after they get married. Up.

Most people eat madly without getting fat. The most important thing is fast metabolism and high basal metabolism. There are really many factors that affect metabolism.

As mentioned in the previous article, here I will re-enumerate it:

Age, theoretically, after adulthood, basal metabolism will slowly decrease

Gender: The average basal metabolism of women is 2-12% less than that of men.

of women is 2-12% less than that of men. This difference is getting bigger with age

Climate, Westerners go to tropical countries will find that basal metabolism declines

Race.

Chinese people living in the United States are not as high as local Europeans and Americans, but race is only a small part of the influence

Body temperature, basal metabolism increases by 7% for every degree of increase

Eating habits, vegetarians have 11% lower basal metabolism than meat eaters.

Regular consumption of protein can increase basal metabolism, and prolonged hunger can reduce basal metabolism.

Hormones, thyroid hormones, anterior pituitary gland, adrenaline, norepinephrine, can improve basal metabolism.

Hormones, thyroid hormones, anterior pituitary gland, adrenaline, norepinephrine, can improve basal metabolism. Sleep, the more relaxed the better, the higher the quality, and the higher the basal metabolism.

Pregnancy will increase basal metabolism, which is why pregnant women eat a lot of food Muscle.

The basal metabolism of athletes who regularly exercise muscles is higher than that of sedentary office workers.

Pregnancy will increase basal metabolism, which is why pregnant women eat a lot of food Muscle. The basal of athletes who regularly exercise muscles is higher than that of sedentary office workers. Drugs, dinitrophenol (DNP), caffeine, nicotine, and amphetamine can improve basal metabolism, but later found to be basically harmful to the body, and no longer advocate.

Therefore, a large part of our metabolic capacity is given by our parents. People who eat madly and do not get fat are mainly for fighting parents. We are not so good parents, so we can only rely on the hard work of the day after tomorrow, so I Let me tell you that people who eat madly without getting fat are born, and of course they are temporary.

This article of mine only discusses the part of metabolism that has nothing to do with parents, and there is only this part. You can fight for it through your own changes. This is what we are going to discuss today.

To improve metabolism, you can do it from two aspects: diet and exercise. Now, please listen to me.

1. Increase protein intake

We all know that dieting will reduce the metabolism of the new city. Conversely, eating can increase your metabolism, which will generally last for several hours.

This is also called "Thermal Response to Food (TEF)" because of the extra calories required to consume, absorb and process nutrients in food.

However, not all foods require the same amount of calories. Protein is very special. It requires more calories to consume protein. Protein will cause the maximum increase in TEF. It increases your metabolic rate by 15-30%, while carbohydrates are 5-10% and fats are 0-3%

Many studies have shown that eating protein has also been proven to increase satiety and prevent you from overeating

A small-scale study found that when protein accounted for 30% of their diet, people's daily possible calories were reduced by approximately 441 calories, and participants found that they were not as hungry as before.

Eating more protein can also reduce the decline in metabolism, which is usually associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.

Therefore, protein has several benefits. It improves satiety and metabolism, which will eventually make you consume fewer calories. But be careful, try to eat eggs or white meat protein. If you eat too much red meat, you will increase your cardiovascular system. The function is unfavorable.

2. Drink cold water

I don’t know if you have read a very popular article on WeChat Moments. A health expert in China told you, " Drinking cold water is equivalent to suicide" . As a person who basically doesn’t drink hot water, I read this article. I was stunned. Damn, I have been on my way to suicide for more than 30 years, but I have been trying to commit suicide. Besides, all the people in western countries who are in deep trouble are committing suicide.

Until one day when I saw this answer, I saw the question of drinking cold water again, and I was completely convinced by him.

Is He Juan's claim that drinking cool white in the morning leads to weak health? -Ye He Bacteria's Answer-Knowing

Well, it seems to be off the topic, and continue to return to the problem of metabolism.

A lot of data shows that people who drink water instead of sugary drinks have a much better weight loss effect. This is because sugary drinks contain calories, so replacing them with water will automatically reduce calorie intake, and sugary drinks can cause insulin resistance. I won’t repeat this question . If you want to lose weight, do you know what insulin resistance is? .

More importantly, drinking cold water can speed up your metabolism.

Studies have shown that drinking 17 ounces (0.5 liters) of water can increase basal metabolism by 10-30%, lasting about one hour.

If you drink cold water, this calorie burning effect may be greater because your body uses energy to heat it to body temperature.

Water can also make you feel full. Studies have shown that drinking water half an hour before you eat can help you eat less.

A study of overweight adults found that those who drank half a liter of water before meals lost 44% more weight than those who did not drink.

So, to sum up a bit, drinking cold water may be suicidal, but generally it will not succeed within 100 years. Water can increase satiety, make you eat less, help you lose weight, and it can also increase your metabolism.

One last little request, please don't tell me this question for Chinese medicine lovers. I believe you are right. It must be my problem.

3. Green tea and Oolong tea

This is a very new point of view. I only discovered it when I was looking for information. It turns out that these two Chinese artifacts are so valued by foreigners, and I have made some research to explain them. Mom, are there two other Chinese magical foods after wolfberry?

Several studies have shown that green tea and oolong tea have been shown to increase metabolism by 4-5%.

These two kinds of tea help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10-17%.

Because of their low calories and increase part of their metabolism, drinking these teas may be beneficial for weight loss and weight maintenance. .

Some people have passed the plateau by drinking more tea because of the long-term low metabolism of the new city.

Of course, some studies have found that these teas have little effect on metabolism, so ah, they may only be effective for some people.

Summary: Drinking green tea or oolong tea can increase your metabolism. These teas can also help you lose weight . It’s okay to drink and drink. Anyway, it is given by others. If you don’t drink it, you will get moldy. If you don’t give it to me, run away~ ~~~.

4. Eat chili

I have no doubt about this. As a Hunan Yazi, I used to be really hot and unhappy when I was young. Every time I had to drool so hot to make it cool, I used to have a very slim body and super good skin, haha , Later I went to the north, I didn’t eat too much spicy, and then I became fat. It seemed logical.

Okay, it’s all nonsense before, but think about it, the girls from Hunan and Sichuan love peppers by nature. They are both slimmer, and their skin is good. It has something to do with their eating peppers. Look at their favorites. Chili girls are often slimmer, haha.

These things are not nonsense, there is scientific evidence.

Pepper contains capsaicin, which is definitely a substance that can promote metabolism. For the relationship between capsaicin and metabolism, you can see these studies.

A study on acceptable doses of capsaicin predicts that eating a certain amount of peppers can consume about 10 more calories. Haha, it’s not too much, just letting in a few more calories. What I admire is, Foreigners are really paranoid, and some people do such research.

I think if you don’t like peppers, you don’t have to eat more peppers because you want to increase your metabolism. Its impact is still quite small.

However, if you are born with a habit of eating hot peppers, then you may have a little bit of advantage. Your new city metabolism will be relatively higher than the average person.

So, eating spicy food can help increase your metabolism, but although chili is good, don’t be greedy. If you eat too much, make it hot.

Also, in China, there is a problem, that is, if many people eat chili, they have to eat rice. If you have this problem, you should eat less chili. Eating a few ounces of chili makes you eat two more bowls of rice, which is not worth the loss. what.

5. Drink coffee

Studies have shown that the beauties who love to go to Starbucks to dress and drink coffee are generally slim. Whoever did this study is of course the thin dragon. Every time I pass by Starbucks, most of the coffee drinkers are long-legged beauties, and in general, they are still one People, Starbucks is really a place with a story.

Real scientific research shows that the caffeine in coffee can boost metabolism by 3-11%. Like green tea, it also promotes fat burning.

However, coffee seems to affect lean people more. In one study, for thin women, coffee increased fat burning by 29%, while for obese women, coffee increased by only 10%. ⑤

Coffee's effects on metabolism and fat burning also contribute to successful weight loss and maintenance.

So: drinking coffee can significantly increase your metabolism and help you lose weight.

6. Eat coconut oil

I haven't eaten this thing yet. Maybe there is more in the south. Coconut oil is recommended when I read many foreign documents. Unlike other saturated fats, coconut oil contains a lot of medium-chain fat.

Compared with the long-chain fats in saturated fats such as butter, medium-chain fats can increase your metabolism.

In a study, researchers found that medium-chain fat increased metabolism by 12%, and long-chain fat only increased by 4%.

Due to the unique fatty acid properties of coconut oil, replacing your other cooking oil may have certain benefits for weight loss. Do you dare to eat oil and water to lose weight? How terrible is it?

So, substituting coconut oil for other cooking oils may help slightly increase your metabolism.

7. A good night's sleep

If you want to lose weight, you must sleep well. Sleep can also lose weight. You can lose weight only if you are full. This is not a joke .

One of the major reasons leading to obesity is poor sleep quality and poor sleep at night, leading to various physical discomforts, hormone disturbances, and lack of sleep. It is very easy to cause the metabolism of the new city. In fact, a large amount of fat is consumed when sleeping. Therefore, lack of sleep , Very easy to lead to obesity, find two related studies.

Studies have also shown that lack of sleep may increase blood sugar levels and increase insulin resistance levels, which are very likely to lead to type 2 diabetes.

Lack of sleep may also increase ghrelin levels and lower leptin levels, which will increase your hunger for a long time.

8. Stand up all right

I know a lot of people don’t like sports, but there are others who have difficulty standing up. Some of us are really quiet like virgins. They can sit for a day. Sometimes, watching TV shows, you can stop moving for an hour, and Sitting in front of the computer at work, not getting up for a long time, drinking water and too lazy to move, although this may not directly lead to obesity, it is very unhealthy.

Now, more and more health researches have found that with the advancement and development of science, we have been in front of computer and TV for longer and longer. Sitting for a long time is a new human health hazard. Like smoking, it is devouring little by little. Human health.

Many foreign technology companies have standing offices. According to a study, people were asked to stand office in the afternoon, which cost them 174 calories.

But there is no way. Many of us work with computers. You can set an alarm clock for yourself and stand up for 3 minutes in half an hour. These are very good for health and improve metabolism.

You can also design a point for yourself, standing office, in fact, combat office can still improve work efficiency.

You can also download software tips, just like drinking water software, you can get up and drink water and stand for 3 minutes.

9.HIIT

High-intensity interval training (HIIT) Intermittent high-intensity training. This has countless diehard fans in the fitness circle. It can quickly increase your metabolism and improve your exercise efficiency within a period of time. There are also many studies in this area.

I found that foreigners really like the three words "intermittent", and our great Chinese culture emphasizes that moderation is not enough. This really has a lot to do with culture. Foreign countries value data, and we may pay more attention to physical and mental balance. Many deliberate and unnatural behaviors are considered unhealthy. Some people say that foreigners are superstitious about data, but some people are too casual, haha, it seems to be far away.

Regarding HIIT, one of the most popular documentaries is the BBC "The Truth about Exercise", which contains data analysis, which shows that I think it is quite convincing. One of the benefits of HIIT is that it can not only increase the metabolism of the new city during exercise, burn fat, but also There is a long time after exercise, the metabolism of the new city remains at a high state.

In this study, a group of young obese people burned 2kg of fat and reduced abdominal fat by 17% after practicing HIIT for 12 weeks.

Therefore, if you like exercise, it is recommended to try intermittent high-intensity, HIIT, which can accelerate fat burning and improve metabolism.

10. Do more strength training

Anyone who knows me knows that strength training is what I promote. I have written many articles about strength training before. If you are interested, you can check it out. It is available in my official account, dry goods, and sports.

The benefits of strength training are too many:

One, aerobic may increase your appetite, and strength training will decrease your appetite. I have my own personal experience. If you don’t believe me, you can try it.

Second, strength training burns more calories after training. Needless to say.

Third, the increased muscles of strength training can help you burn more calories, just as you raise a bunch of people to help you burn calories. Everyone likes it.

Fourth, strength training can basically see my own growth and changes every day. I have three feelings.

Okay, I won’t talk about the benefits of strength training anymore. Here I will share with you a strength training control study. 48 obese female participants ate 800 calories a day with insufficient calories and were randomly assigned to no exercise. Aerobic exercise, strength training group.

The results of the study found that the strength training group continued to maintain muscle level and metabolism. The other two groups had a certain degree of weight loss, but the muscle level and metabolism decreased.

Therefore, strength training can increase muscle levels, and more chicken can increase your metabolism.

Okay, I'm done talking

It is said that people who can read it carefully will lose weight immediately and face seriously.

Finish

Get Your Metabolism Trigger that definately help you to increase your metabolism level.