There’s a mini chemistry lab in every cell of us transforming food into fuel around the clock. It will affect our energy, weight and even mood. Think ourselves as cars. Cars run on gasoline and we run on calories, i.e., the unit of energy. Even while sleeping, we’re also burning calories.
Most ladies who want to slim down will think about fat, carbohydrates, energy, and how to add an exercise plan to the schedule. But many have this confusion: why can’t I lose weight even though planning exercise and controlling the amount of food? In fact, at this time, you need to have a certain understanding of metabolism because it is a matter of weight loss. Today we are going to look at how to boost it and lose weight effectively. Here are some tips.
- Interval exercises
For a simple example, you can walk for 2 minutes and then run or walk briskly for 1 minute instead of walking at a constant speed. repeating the above way of walking for 20-30 minutes can help you improve your metabolism and efficiently burn fat. High-intensity interval (HIIT) works on the same principle: give the body high intensity of stimulation in short time to achieve the effect of high-efficiency burning fat.
- Healthy fat intake
Some people think they have to avoid the fat intake to lose weight, but it’s terribly wrong. You need to eat healthy fat, such as omega-3 and unsaturated fatty acids, which can boost your metabolism while eating. You can absorb these healthy fats in nuts, fish, some olives and so on.
- Eat high-protein food
Protein plays an important role in losing fat. First, it increases your metabolic rate because your body needs to consume extra energy to digest it. Second, it can maintain and help your muscles grow, and muscles will burn much more calories than fat. Finally, eating high-protein food can increase the satiety to help you reduce your calorie intake. High-protein food comes mainly from meat such as beef, lamb and chicken, as well as eggs, soy products and so on. Eating multiple small meals can also boost metabolism compared to three larger meals.
- Eat more vegetables
Vegetables such as spinach, purple cabbage, and broccoli can boost your metabolism, because they may aid digestion. Black vegetables are rich in iron, which is very important for women and can increase the number of red blood cells in the blood to help body transport nutrients.
- Eat some spicy food
Studies have shown that spicy foods can increase the body level of burning fat. The spicy food contains capsaicin, which may increase body temperature to burn fat. But you should notice to eat in moderation because eating much too spicy food may hurt your stomach.
- Eat apples
Apples are rich in vitamins and dietary fiber, which can help boost metabolism and reduce the sense of hunger. It can also aid digestion between two meals.
- Drink green tea
Green tea contains tea polyphenols, which can help boost metabolism. Besides, green tea can also enhance its antioxidant abilities and strengthen its defenses against cancer.
- Drink more water
By increasing the amount of water you drink, you can increase your metabolic rate by up to 30%. According to your own situation, you must drink more than 2L of water per day. If you don’t like pure water, add lemon or lemon juice to it.
- Avoid eating before bedtime
Your metabolism slows down at night and doesn’t burn too many calories as the days so that the calories you absorb in this period are easily converted to fat.
- Reduce stress
When you’re stressed out, it’s hard for the body to burn fat, try to reduce your stress levels and relax your mind with relaxation techniques and regular exercise to dissolve fat!
- Promise enough sleep
Lack of sleep will lead to endocrine disorder and slow down your metabolism. This is not a good thing. At the same time, it will increase your desire to high-calorie food.
- Go to the doctor
If above tips don’t work on you, you’d better go to the doctor. The situation of each one’s metabolism is much more complicated than controlling weight. Your family medical history, thyroid, hormones and so on are all the possible influences. If you can’t tell by yourselves, go to the doctor for a scientific evaluation for your body!