How to improve your basal metabolism
Never greedy, regular meals are also gradually wide, the food is not large, the body slim is still high in blood fat, unfortunately distributed is not a mistake?
銆€銆€”Lipid” is more than “external fat” spring flower, summer fruit, autumn real, this is the natural metabolism, if the spring missed the flower order, autumn is an empty.
The food entrance, turned into energy, and discharged waste, this is the metabolism of the human body. If the food is stored regardless of any food, the body consumption is not positive, and metabolism is a rush.
銆€銆€The metabolic system is a workstation in the body where the cockroaches and sugar in the food are all digested by hand.
High fat, high sugar, blood trapped in the vast impact of the metabolic workstation, parts quickly wear and tear, “generation” does not move, had to be named “metabolic syndrome.”
The most intuitive effect is the increase in body aunts, in which the internal organs are enlarged to the maximum.
銆€銆€The criteria for the US metabolic syndrome are very simple. There is only one: the abdominal circumference reaches a certain standard and is accepted. In our country, there must be multiple clauses at the same time to be approved.
Because we are different from our parents, the same deaf people are blatantly attached to the face, and we are only secretly in the body.
Normal weight, more visceral sputum exceeded the Asians, commonly known as “hidden obesity.”
銆€銆€Only fat loss can save people in the “metabolic syndrome”, and fat loss must be done both inside and outside, which puts new demands on us.
銆€銆€The 25-year-old is a watershed.
On the side of the ridge is a dream, the Ling side began to dream: hope to marry, fear of old, shackles, and nightmares: start the thief meat.
Some people say that after the age of 25, people who are thinner will start to grow up, which is not only a beautiful problem, but also a health hazard.
This weight loss war is inevitable and long-lasting, because as long as you step back, the “enemy” will follow.
銆€銆€The metabolic rate of newborns is about twice that of the elderly.
After the age of 25, the basal metabolic rate will gradually decline, even eating the same amount of food, the body consumption is reduced, and will gradually gain weight.
In general, from the age of 25 to 35, if you do not do extra exercise, the body’s basal metabolism will be reduced by 100 calories per year.
銆€銆€Resolve: Do two strength exercises a week and do two 15-minute weightlifting exercises every week to restore the metabolic rate to the past.
The calories burned by the muscles are 9 times the amount of calories.
Regular strength training is enough for your metabolic rate from 6.
8% increased to 7.
This means that if you train your muscles to increase your weight, you still weigh 55 kilograms, or even do nothing, you can consume about 100 calories a day.
Buy a beautiful little dumbbell and start tomorrow!
銆€銆€The metabolic rate of residents in tropical climates is 10% lower than that of residents in the cold zone?
Cold can affect the regulation of body hormones, promote the metabolic decomposition of protein, trace and glucose, especially the slight metabolic decomposition; it can also affect the body’s digestive system, improve appetite, digestion and absorption, and affect the body.In the urinary system, the urination increases accordingly, and the loss of minerals such as calcium, potassium and sodium also increases.
銆€銆€Resolve: regular food intake 1.
Don’t eat too much in winter.
At this time, the appetite is well absorbed, and I eat too much at once, so I sneak down like this.
Dried fruit is a snack.
Mineral loss affects the work of the metabolic system, eat more mineral-bearing raisins, dried apples, and the metabolic system can work harder.
銆€銆€Exercise has the greatest impact on energy consumption.
During intense exercise, the metabolic rate can reach 20 times that of static.
Even after the exercise stops, energy consumption will continue to maintain a high level.
The proportion of muscles in the body is metabolized, and the metabolic rate is increased; the micro-proportion is increased, and the metabolic rate is lower.
銆€銆€Resolve: Add a “material” to the regular exercise.
High intensity interval exercise.
Insert a 30-second full-speed sprint every 5 minutes of jogging, or add a 1-minute slanting walk in your monotonous walking practice.
Since your body is moving vertically, you can burn more calories.
Unlike the previous sit-ups: the feet should be raised higher than the body level; the hands should be placed in front of the body; each time the body relaxes and rests flat, it is only close to the ground, and it is not close to the ground.
Make sure to exhale when contracting, inhale while relaxing, aim at the angle, and the angle between the thigh and the body is 90 degrees.
These are the tips to help you stay away from abdominal obesity.
How much time does it take to lose 10 kilograms?
Perhaps in the eyes of the dieter, this is a difficult problem.
But after quantifying the medical experts, we found that it was just a kung fu problem.
German medical scientists say that a person weighing 80 kilograms loses 10 kilograms. All that is required is to ride a 100-hour bicycle, walk 267 hours, jog for 110 hours, and play 146 hours of tennis.
銆€銆€Sex hormones can increase by 10?
15% metabolic rate, so men are not easy to get fat when young.
As the age increases, the hormones decrease and it is easy to be blessed.
銆€銆€Resolve: two weeks before menstruation exercise double ovulation two weeks before menstruation, two days before menstruation, the secretion of estrogen and progesterone reached the highest level, they can promote the body will turn into energy.
During this time of exercise, you will consume 30% more.
銆€銆€Invisible invisible treatment, perhaps you are not a “fat column”, but the unit medical examination, you are fortunate to have the same level of “fat high” with those full-age characters.
The doctor said that it is because your internal organs are “fat” and the cells are more than others.
For a long time on the computer, staying up late, losing weight is the target of your easy to recruit.
銆€銆€Sedentary and often sitting work consumes less energy, while walking, weight-bearing increases and increases consumption, the body’s metabolic rate is usually higher.
銆€銆€Resolve: replace the white bread with whole wheat, and change the refined rice into the modern endocrinology of crude rice. The refined sugar, starch, vegetable oil, vitamins, minerals and enzymes are removed. The more refined, the more nutrientsless.
Lack of these nutrients, unable to effectively burn and metabolize abnormalities, can cause large changes in blood sugar and lead to obesity and malnutrition, severe deficiency leads to metabolic disorders, and stimulates mass reproduction, which can convert sugar into feces for storage.
Therefore, the refined diet will open the engine of the master manufacturer and produce too much.
銆€銆€And the whole fiber, coarse rice and other high fiber carbonization is continuous.
In theory, your body will take longer to digest and absorb them so that they don’t turn into blood sugar very quickly, and your fatigue will appear relatively slowly.
銆€銆€Reduced metabolic rate by 10 during sleep and sleep?
15%, often on the bed is easy to fat.
But sleeping too little every day also affects metabolism. Sleep time is also the time for body organs to rest and detoxify. Without resting, the metabolic capacity will be weakened.
銆€銆€Solution: Every night from 11:00 am to 5:00 am the next day, you must sleep. During this period, the liver, gallbladder, lungs, skin and other organs are detoxified in turn to ensure sleep during this time, and the organs have better metabolic capacity.
銆€銆€People who are dieting more and more dieting are very strict with their own requirements, and they can’t wait to use only the “two little queen apples”.
At this time, malnutrition is outcropping, and the metabolic rate will be reduced by 20?
So they are groggy all day, tired and sleepy.
銆€銆€Resolve: 5 meals a day.
Slimming and eating, it sounds a bit contradictory.
But actually, 5 per day?
The ratio of 6 times of eating small meals to 3 meals a day has a metabolic rate ratio of 24:7.
And this will prevent you from overeating after prolonged drought.
Do not leave more than 4 hours per meal. Make sure that the meals contain protein to increase your metabolic rate.
Absorb enough energy.
The current weight in kilograms multiplied by 22 is the number of cards you need per day.
Our body has been “programmed” to design transformation needs to ensure basal metabolism.
If you suddenly lose 1,000 calories in your diet, your body will mistakenly believe that you are starving, need to balance, keep breathing, and the basic metabolism of your heartbeat will automatically decrease, which will affect the normal functioning of your body.
銆€銆€Different foods eat starch, sugar, and a small amount of food just to meet the body’s needs and not increase the body’s metabolic rate.
Protein is different, it will warm the body after eating, and the heat production will increase by 30%.
銆€銆€Solution: Don’t miss breakfast, eat more eggs 1.
Use enough protein to “squander the fluctuations.”
Make sure you need a small amount of 10 per day?
20% comes from protein.
It can increase the metabolic rate, let us consume 150 more per day?
The main component of protein is amino acid. Compared with uncle and starch, amino acid is difficult to digest and decompose in the human body. You need to consume more energy to digest it.
銆€銆€Recommended protein foods: eggs, milk, beans, fish.
Try to pay more attention to the types of food.
Breakfast is a sign of restoring metabolic rate.
When the body is asleep, the metabolic rate is reduced. When we start to eat again, the metabolic rate transfer resumes.
If you miss breakfast, your body will have to wait until lunch to start burning and speed up the metabolism.
銆€銆€Thyroid Hormone If the body’s thyroid function is low, the metabolic rate can be as low as 50% of normal.
Conversely, people with hyperthyroidism consume too much, but their appetite is good but they are not fat.
銆€銆€Resolve: Eat spicy food mixed with pepper and pepper capsaicin can temporarily stimulate the body, allowing the body to release more hormones, such as adrenaline, thereby speeding up metabolism and improving the ability to burn and metabolize.
People who usually eat peppers have a lower appetite because they are more likely to be full of spicy food.
銆€銆€Metabolic syndrome, the criteria you should know.
Is the square of weight (kg) / height (m) more than 25?
Whether the fasting blood glucose exceeds 6.
1mmol / L, or postprandial blood glucose more than 7.
8mmol / L?
Does the blood pressure exceed 140 / 90mmHg?
Whether the fasting blood triglyceride exceeds 1.
7mmol / L, or fasting HDL less than 0.
9mmol / L (male), 1.
0mmol / L (female)?
銆€銆€If there are 3 of the above 4 items, your answer is 鈥淵es鈥? Go to the doctor. According to the diagnostic criteria recommended by the Chinese Medical Association Diabetes Association, you have become a metabolic syndrome.
銆€銆€High risk population 1.
鈮?40 years old 2 .
Women’s waist circumference is more than 80 cm, men are over 86 cm, and attention is paid; women’s waist circumference is over 88 cm, men are over 94 cm, and hazard level is 3.
There are 1 or 2 criteria for the determination of metabolic syndrome.
There are cardiovascular disease, non-alcoholic liver disease, gout, polycystic ovary syndrome.
Have high blood pressure, secondary diabetes, high blood pressure, dyslipidemia or a family history of metabolic syndrome.
The family history of cardiovascular disease has the cause and effect of metabolic syndrome. Our food is too refined, and the refined rice noodles have high carbohydrate content, which causes blood sugar to increase.
High blood sugar is quickly converted into sputum.
Blood lipids are getting higher, blood circulation is increased, and blood pressure is high.
The appearance of 鈥渢hree highs鈥?is superfluous, and all of this is the most likely early sign of cardiovascular disease.
銆€銆€There are also some foods that help us metabolize oats, which are rich in linoleic acid and rich in saponins, which can lower serum insulin and triglycerides.
銆€銆€Corn is rich in calcium, selenium, lecithin, vitamin E, etc., which has the effect of lowering serum plasma.
銆€銆€Kelp is rich in taurine, which can reduce cholesterol in blood and bile; food fiber alginic acid can inhibit the absorption of cholesterol.
銆€銆€A mixture of sulphide in garlic reduces blood cholesterol, prevents thrombosis, and helps increase high-density lipoprotein levels.
銆€銆€Apple is rich in potassium, which can excrete excess potassium in the body and maintain normal blood pressure.
銆€銆€Milk is a calcium-containing cholesterol that inhibits the activity of cholesterol synthase in the human body and reduces the absorption of cholesterol in the body.
銆€銆€The ingredients contained in onion have sufficient bactericidal function, reduce blood lipids and prevent arteriosclerosis; activate active components of fibrin, which can effectively prevent the formation of intravascular thrombus; prostaglandins also have better antihypertensive effect on human body.
銆€銆€Sweet potato can neutralize more acid produced by excessive consumption of meat and eggs, and maintain the body’s acid-base balance.
Sweet potato contains carbohydrate cellulose, which can absorb the water in the body, lubricate the digestive tract, and act as a laxative, thus replacing the internal excess amount of sugar, sugar and toxin, and reducing the lipid-lowering effect.