Why is the end of fat loss to improve metabolism?
People with a strong metabolic level mean that they can consume more calories than ordinary people every day, and they can burn calories unconsciously even if they are lying down, which is the envy of everyone for their easy weight loss physique.
The ultimate goal of a person's weight loss is not to reduce weight, but to maintain a high metabolic level after losing weight, maintain a good figure, and stay away from rebound.
What is basal metabolism? Basal metabolism refers to the minimum caloric expenditure of the body in a resting state, and this value is affected by age, gender, weight, diet and other factors.
Generally speaking, people with a larger body weight base will have a relatively higher basal metabolism, while boys have more muscle mass than girls, and boys' basal metabolic values are more vigorous.
节食前后的女孩girl before and after diet
When you go on a diet to lose weight, the body will first consume muscle and reduce basal metabolism to compensate for the decrease in calorie intake, so as to maintain the body's physiological functions, which means that the weight has decreased, the basal metabolic value has also decreased, and it will become more and more difficult to lose weight, and the body will be easy to regain weight.
If we can use the right method to increase our metabolic rate during the weight loss process, then we will not only lose weight faster, but also maintain our figure after losing weight.
So, how should we increase the body's basal metabolic rate during fat loss?
1. Eat three meals regularly and supplement protein food. Don't go hungry for one full meal in order to lose weight, eat three regular meals to allow the body to regularly absorb and function memories and reduce the accumulation of fat.
Supplementation with high-protein foods (chicken breast, fish, eggs, shrimp, etc.) can prolong satiety time, while replenishing amino acids for muscle growth and repair, and reducing muscle loss. The body also needs to spend more calories to break down protein foods, which helps to increase the caloric effect of food.
2. Reasonable heat range. During weight loss, it is not better to eat less, but if you eat too little, your body will fall into famine and your basal metabolic value will decrease.
We should record that the daily caloric intake is lower than the total metabolic value of the body, and at the same time greater than the basal metabolic value of the body, and at the same time balance the diet and maintain a varied diet, so that the body can operate more efficiently and avoid the inhibition of basal metabolism.
3. Regular strength training, strength training is the only way to improve muscle mass and build a good figure. A group of resistance training on the next day can improve the basal metabolic value, starting with compound movements such as squats, push-ups, pull-ups, and bench presses, and the body will be in a state of superoxide after each full training, and continue to consume calories for more than 12 hours.
4. Regular work and rest to ensure adequate sleep. Sleep and rest is the golden time for the body to recover, and people with high sleep quality and the most sleep time can run more efficiently and have a more vigorous metabolic level.
Therefore, insist on going to bed early and sleeping for more than 7 hours a day, and you will feel refreshed.