What foods to eat to speed up metabolism
There are many reasons for gaining weight in life, among which the intrinsic reasons of the body are very critical. Metabolism will affect the effect of weight loss, and it will also affect weight. Let's take a look at which foods can accelerate metabolism with Xiaobian.
Does slow metabolism make it easy to get fat?
Although there is a certain relationship between body fatness and metabolism, metabolism does not have a particularly big impact on body fatness and thinness. However, if you can speed up your body's metabolism during the process of weight loss, it will help improve the weight loss effect.
Metabolism measures the energy expended by non-conscious and non-stop activities in our bodies, including beating our hearts, maintaining body temperature, and breathing. It is determined by a variety of factors, including your height, gender and the genes you get from your parents, and it basically won't change much no matter what you do.
If you are also wondering, your diet and lifestyle have not changed, but your weight has been increasing, this is because the metabolism in your body is already slowing down. In fact, metabolic rate is directly related to body composition. Only 2 calories are consumed per pound of fat per day, but 14 calories are consumed per pound of lean body mass (body weight minus fat weight). A large part of lean body mass is made up of muscles, so the best way to increase metabolic rate is to strengthen your muscles through strength training. Running and swimming are the best weight-loss exercises. If you are limited by conditions, then change to running after dinner. The time should be shorter at the beginning, and slowly extend the time. Be sure to persist.
What foods to eat to speed up metabolism
drink plenty of water
The body needs water to participate in energy metabolism. If you are mildly dehydrated, your metabolism will slow down. A study once showed that adults drinking more than 8 cups a day consume more calories than people who only drink 4 cups. Drinking a glass of water or other sugar-free drink before each meal or snack can keep your body hydrated. Also, eat more fresh, water-rich fruits and vegetables instead of pretzels or chips.
eat more protein
The body needs to consume twice the energy needed to digest protein as it consumes to digest fat and carbohydrates. This process belongs to the food heat effect, also known as the special dynamic effect of food. It only consumes energy but not capacity. Although you want to balance your diet, you can use lean meat and protein-rich foods to replace some carbohydrates during meals to quickly increase energy consumption. Healthy protein sources include lean pork beef, fish, white meat chicken, duck, etc., tofu, nuts, soybeans, eggs and low-fat dairy products.
spicy food
Spicy foods contain some compounds that promote the body's metabolism to run at high speeds. For example, a large spoon of chopped pepper can temporarily increase the metabolic rate by 23%. Although some studies have shown that this effect only lasts for half an hour, if you eat spicy food regularly, it can have a cumulative effect. Therefore, in order to increase the metabolic rate by express delivery, add some peppers to your food or add some red pepper powder to your stews.
black coffee
If you like drinking coffee, you may enjoy an increased energy and a greater concentration after your morning cup. Part of this is due to a short period of time increasing your metabolic rate. A study has shown that the caffeine contained in two cups of coffee can cause a 145-pound woman to burn 50 extra calories over the next four hours. It must be pure black
Ways to increase metabolism
1. Develop the habit of eating breakfast: Breakfast can provide us with enough energy to start a new day of work and study. If we don't eat breakfast well, it will affect the body's metabolic rate and slow it down. The toxins in the body will not be well discharged. And if we don't develop the habit of eating breakfast, it will also easily cause stomach problems and make people fat.
2. Provide sufficient water for the body: 70% of our human body's structure is composed of water, so water is not only the source of our life, but also an important substance to improve the body's metabolism. Ensuring to drink enough water every day can maintain it. Intestinal health promotes the faster discharge of waste in the body, preventing constipation and weight loss.
3. Ensure enough sleep: Adequate sleep can smooth the circulation of the lymphatic system, prevent disorders in the body's metabolism and endocrine systems, and help the discharge of waste and toxins in the body. Moreover, good sleep can also protect the skin., make the face look rosy and look younger.
4. Supplement enough protein: Compared with some carbohydrates we often eat, protein requires more energy to digest and absorb, which can effectively improve our body's metabolic ability. Therefore, supplementing protein can also effectively avoid obesity.
5. Maintain regular exercise: Adhere to regular exercise every day can accelerate the body's metabolism. This is because a lot of calories need to be consumed during exercise, which can not only help maintain body health, improve body immunity and resistance., but also have the effect of eliminating fat and losing weight.