The body's metabolic rate - that 24-hour non-stop working "body engine". When the engine speed is fast, energy is burned fully and fat is less likely to accumulate; when the engine speed is slow, energy is easily converted into reserves, making weight loss even more difficult.
The speed of this "engine" can be fully regulated by our daily habits.
01. Have a high-quality breakfast
After a night of consumption, the body's metabolism is at its lowest point in the morning. A rich breakfast kicks the body into "high gear".
Action guide: Protein + High-quality Carbohydrates + Dietary Fiber.
A cup of oatmeal soy milk with dried fruits starts the perfect day.
02. Drinking the Right Water
Water is the medium for all chemical reactions in the body. When dehydrated, metabolism will be suppressed first.
Action guide: Set a "water alarm clock" at times such as upon waking up, before meals, and during breaks at work.
Drink at least 1.5 to 2 liters of water every day. Warm water can particularly slightly raise the internal body temperature, promoting metabolism.
03. Strength training
For the same weight, those with more muscle have a higher basal metabolic rate than others.
Action guide: There is no need to fear strength training.
Start with exercises like squats, hip bridges, push-ups, and planks, and do them 2-3 times a week. This will give your body a valuable "energy consumption advantage".
04. Smart Protein Consumption
The body needs to consume a large amount of energy to break down proteins.
Action guide: Make sure to include a palm-sized portion of protein in each meal. Eggs, chicken, fish, shrimp, and soy products are all suitable choices.
This not only prolongs the feeling of fullness but also allows you to burn fat secretly during digestion.
05. Embrace high-intensity intervals
Compared to steady aerobic exercise, after high-intensity interval training, the body will remain in a state of high energy consumption, just like the "afterburn" effect of exercise continues to burn fat.
Action guide: Intersperse several 30-second rapid sprints during the brisk walking; or try the cycle of "jump rope for 30 seconds - rest for 15 seconds".
This is short but highly effective and very suitable for busy modern people.
06. Have a good sleep
Long-term staying up late and lack of sleep will directly lead to a decrease in leptin levels, an increase in ghrelin levels, and a slowdown in the overall metabolic rate.
Action guide: Go to bed before 11 p.m. and ensure 7-8 hours of sleep. Stay away from your phone 1 hour before bedtime.
You can read a few pages of a book to create a good sleep environment.
07. Make good use of non-motor heat consumption
Apart from specific exercises, all your daily activities also consume calories.
Over time, the cumulative effect can even exceed the calories burned during your exercise.
Action guide: Stand instead of sitting, walk instead of taking a ride; replace elevators with stairs when possible; set reminders to get up and move every hour during work.
Incorporate "activity" into every detail of your life.
08. Have a little "boosting agent"
Black coffee and tea polyphenols can briefly stimulate the nervous system, increase the metabolic rate and fat oxidation rate.
Action guide: Drink a cup of sugar-free black coffee or green tea after breakfast or before exercising.
Note: It should be "sugar-free", and do not overdo it to avoid affecting sleep.
09. Avoid extreme dieting
The body has a powerful self-protection mechanism. When you go on an extreme diet, it will consider it as a "food shortage" situation, and thus actively lowers the basal metabolism to conserve energy.
The result is: once you resume eating, your weight rebounds rapidly, and it becomes even more difficult to increase your metabolism.
Action guide: Seek "sufficient eating" for balanced nutrition, rather than "eating less" to endure hunger.
10. Occasional "cold" stimulation
Occasional cold stimuli (such as cold water baths) can activate the brown fat in the body.
Action guide: Start by rinsing your limbs with cold water for 30 seconds after a warm bath, gradually adapting to it.
This can train your body to become better at generating heat.
When you start to treat your body kindly, what it will give back to you is not just the pleasant surprise of the scale reading, but also the all-day-long vitality and lightness.
