The age when a person's metabolic level is most vigorous is when they are 18-25 years old, and it is not easy to gain weight at this age.
After the age of 30, the symptoms of human aging begin to appear, the level of body function declines, muscles begin to lose year by year, hormone levels also change, the basal metabolic value will decrease, and the probability of gaining weight will increase.
At this time, if you still lack exercise and are used to being sedentary, your body will have a caloric surplus, and even if your diet has not changed, your body is prone to gain weight and your weight will gradually increase.
In addition, some daily habits, such as staying up late to sleep, excessive stress, unbalanced diet, etc., will also accelerate the aging rate of the body and further induce obesity.
How can you maintain a vigorous metabolism or improve your own metabolism level and maintain a tight figure? We need to start with a number of aspects:
First, in terms of diet
1. We must eat healthily, stay away from those overly processed and fattening foods, such as fried chicken, potato chips, cakes, spicy strips, donuts and other foods, and choose lightly processed and healthy foods, such as: high-fiber vegetables, low-sugar fruits, low-fat and high-protein chicken breasts, fish, shrimp, etc., so as to reduce the burden on the intestines, control calorie intake, and reduce the chance of gaining weight.
2. Maintain a diversified diet, supplement the carbohydrates, fats, proteins, vitamins and other substances required by the body, and balance the diet and nutrition, so that the body can maintain its motivation and operate more efficiently.
Don't only eat vegetables and fruits in order to lose weight, such a diet will make the body malnourished, muscle loss problems, and easy to gain weight.
3. Eat regularly, don't be hungry for a full meal, which will make your body fall into famine and be more prone to overeating. We have to eat three meals regularly, so that the body can operate and absorb more efficiently, slow down when eating, don't gobble up, and stop when you eat eight minutes full, which helps to develop a slimming physique.
4. Take the initiative to drink water, don't wait for thirst to drink water, this time means that the body has been dehydrated, and the metabolic cycle will be hindered, we should increase the amount of water we drink, maintain more than 2L of water every day, and quit all kinds of drinks.
Second, the sports aspect
1. Avoid sedentary life, but increase the amount of daily activities, such as taking a walk after eating, sitting down after 15 minutes, sitting for 1 hour and moving for 10 minutes, which can activate the body's muscle groups, improve sedentary diseases, and improve activity metabolism.
2. Conduct regular strength training. Strength training strengthens the body's muscle mass and prevents muscle loss, thereby increasing your basal metabolic value and allowing you to burn more calories at rest.
Novices can start training with low-weight dumbbells and elastic bands, and choose compound movements such as squats, lunge squats, planks, bench presses, deadlifts, etc., for half an hour each time, which will help strengthen basal metabolism and create a firm body line.
3. Do more aerobic exercise, one aerobic exercise every other day, such as jogging, aerobics, dancing, playing ball and other sports, more than 40 minutes a day, can improve activity metabolism, help you strengthen your body, improve lung capacity, and resist the speed of aging.
3. Miscellaneous
Some habits of daily life will affect the metabolic level, we must quit the vices of life, adhere to some self-discipline behaviors, learn to work and rest regularly, sleep more than 8 hours a day, help leptin secretion, thereby improving the metabolic level and inhibiting fat accumulation.
Maintain a positive attitude, avoid the accumulation of negative emotions, and learn the right ways to relieve stress, such as exercising, singing, and talking, instead of overeating, which can keep your metabolism stable and avoid calorie accumulation.