- The word basal metabolism has a very important position in the process of weight loss, which determines most of the body's energy consumption, and has important significance for fat burning, slimming, muscle gain and shaping.
Everyone knows that the key to losing weight is to create a calorie gap, improve one's own calorie output, reduce the body's calorie intake, and let the body consume the body's reserve energy, so that the body fat rate can be effectively reduced.
The basal metabolic value determines more than 65% of a person's caloric consumption, and if your basal metabolic value is low, then it is not easy to lose weight no matter how little you eat. If your basal metabolic value is strong, your weight loss efficiency will be very high.
The following editor shares 3 ways to improve metabolism, which can be easily done and will definitely subvert your cognition.
Method 1 to boost metabolism: Don't go on a diet
1. People who lose weight should eat less in moderation, stay away from high oil and salt, and overly processed food, but this is not an excessive diet, such as: not eating carbohydrate staple foods, daily calorie intake can not meet the basal metabolism and other behaviors, which will destroy the body's metabolism, muscle loss, malnutrition, hormonal disorders, fatigue and other problems, you will find that your face is panicked, and your mental state will be very poor.
2. The scientific fat loss diet should maintain a diversified diet, replace high-calorie and low-satiety processed foods with low-calorie and satiety foods, and supplement staple foods, vegetables, meat, fruits, and legumes appropriately, and keep the meal full, which can effectively control calorie intake and meet the body's basal metabolic needs.
Method 2 to boost metabolism: Don't stay up late
Staying up late will cause melatonin to decrease and cortisol levels will increase, which will inhibit lipolysis and is not conducive to weight loss. And people who stay up late to sleep will have an increased appetite and are prone to eating supper, so that in a vicious circle, fat will take the opportunity to accumulate.
Therefore, we must develop the habit of going to bed early and not staying up late, so that our body functions can be repaired more efficiently, our metabolic level will be vigorous, our work efficiency will be higher during the day, and it will be easier to maintain a good figure.
Method 3: Stick to strength training
People who are losing weight should pay more attention to strength training, which can improve muscle mass and prevent muscle loss. After each effective strength training, the body maintains a high metabolic level for more than 24 hours.
Muscle is the energy-consuming tissue of the body, which is relatively small in size, which can improve the firmness of the body, and the growth of muscle can improve its basal metabolic value and help you build an easy-to-lose physique.
If you want to have excellent body proportions after losing weight, you may wish to arrange strength training 3 times a week, starting with compound movements such as squats, push-ups, goat push-ups, pull-ups, etc., learning the standard trajectory of movements, starting with bodyweight training, and slowly increasing the training intensity, which can help you build your ideal body.