A new method for men to exercise and lose weight

Strengthen muscles and exercise. Our body continues to consume calories. When we lie down every day, we still consume calories. However, people with more muscles have a much higher resting metabolic rate. Each kilogram of muscle consumes 12 calories a day in order to maintain its own needs, but each kilogram of fat only consumes about 4 calories. Although this gap may not seem large, the difference will become very obvious over time. In addition, after resistance training, all muscles in the body are activated, thereby increasing the average daily metabolic rate.

Drink plenty of water. Your body needs water to burn off calories. Even a slight water shortage occurs, the metabolic rate will slow down. Surveys found that people who consume 8 glasses of water a day consume more calories than people who drink 4 glasses of water. Keep your body hydrated and drink a glass of water before each meal. In addition, fruits and vegetables with a lot of water are also good, at least better than pretzels and potato chips.

Add ice cubes to your drink. Cold drinks allow the body to burn more calories during digestion. Drinking 5 to 6 glasses of water with ice cubes a day can burn an additional 10 calories. Such a few calories are too insignificant, but after a year, even if you don't diet, you can still lose 1 to 2 kilograms of weight. Iced tea and iced coffee have the same effect, except without adding sugar or cream.

It's right to have multiple meals a day, but eating more can really help you lose weight. If you eat too long intervals and eat too much at each meal, your metabolism will slow down over time. Eating a small meal or snack every 3 to 4 hours keeps your metabolism active, so you will burn more calories throughout the day.

Add spices to meals, chemical compounds contained in spicy food have the effect of increasing metabolic rates. Eating a large spoonful of pepper can temporarily increase metabolic rates by as much as 23%. Some studies have found that the effect lasts for about 30 minutes; but if you eat spicy food regularly, the effect will become increasingly apparent. To quickly improve metabolism, add some red pepper slices to pasta or stew.

Eat more protein The body needs twice as much energy to consume protein as it consumes fat and carbohydrates. Although you want to maintain a balanced diet, more protein may be more reasonable if you can reduce your staple foods. The best sources of protein include lean beef, lean pork, fish, chicken, tofu, beans, eggs and dairy products.

Have some black coffee or green tea. Black coffee is actually a powerful tool for improving metabolism. The caffeine contained in two cups of coffee will cause a 145-pound man to burn an extra 55 calories in the next 4 hours. Tea polyphenols are unique to green and black tea, and this ingredient increases metabolism within hours, just like coffee. 2 to 4 cups of green tea or oolong tea a day can help people consume 50 more calories and lose nearly 5 kilograms of weight in a year.