Super-slimming 13 strokes and speed up the metabolism

Super-slimming 13 strokes and speed up the metabolism
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2010-01-05 22:50:24 REVIEW: Why is not often very depressed if your best friend to eat a large piece of cheese cake, remain slim, but for you, a little mouth is enough to "lethal"? In fact, in a tricky lies in your metabolism. It exists in your body, is responsible for time consuming your calories. As the genetic relationship between the consumption of fat, some people are naturally stronger than others. However, age, weight, diet and exercise habits play a very important role. 1. Calorie - double-edged sword Experts believe that, in the amount of exercise under normal circumstances, as long as your body weight multiplied by 11 to get a daily intake of calories should be the number, it can be easy to lose a day about 0.5 kg of body weight. In addition, studies have shown that calorie intake was less than the standard of women, their metabolism will reduce the level of 45%. 2. Breakfast is very important You believe that? If you want to speed up the metabolism and lose weight, breakfast is your most important day of a meal. According to research, eating breakfast than eat breakfast are more likely to lose weight. Because in sleep, the body's metabolism will slow down, but only if you eat again, it will grow. So, if you skip breakfast do not eat, the body's ability to consume calories before lunch can not reach normal levels. This is why the new one meal a day is best to have 300 to 400 calorie breakfast, it can immediately put your metabolism into the "working state." In addition, breakfast should be consumed as much as more high-fiber foods. Used to eating high-calorie breakfast are more likely to feel hungry soon; while high-fiber carbohydrate digestion and absorption of longer, will not lead to the rapid changes in blood sugar the body, you are naturally not so easy to be hungry. 3. Accumulation of protein Studies have shown that accumulation of large amounts of protein can help to promote metabolism, prompting more than a day burn 150 to 200 calories. Mainly due to the protein amino acid composition, fat and fiber is more than difficult to be absorbed by the body. So your body must consume more calories to digest it. Of course, this does not mean you like the recipe contains a lot of soldiers like proteins. But you must be clear that your daily intake of calories in the 10 ~ 35% from protein. You'd better fight for every meal or snack time to eat each food, like nuts, tuna fish, low-fat cheese such protein-rich food. 4. I eat, I eat, I Chi Chichi It sounds like a bit contradictory: Since To reduce weight, why should we stop eating it? In fact, eating 5 to 6 times a day "mini meals" three meals a day more than 343% for metabolism. In addition, doing so can prevent you from overeating because of prolonged hunger. As far as possible each time interval between the consumption of less than 4 hours, and each meal contains protein, can better promote metabolism. If you eat a high fiber breakfast cereals and fruit, then at 9,10 o'clock to-point yogurt or fruit; lunch to eat 100 grams of chicken or fish and vegetable salad; afternoon tea or a banana to eat low-fat cheese ; dinner should be light, 100 ~ 150 grams of turkey and fish on it. 5. To eat coarse grains Carbohydrates, such as fat bread, white bread and potatoes can accelerate insulin secretion, leading to the accumulation of fat, thereby reducing the level of metabolism, so experts recommend eating high-fiber foods. In the overall diet, the carbohydrates are important, but still should pay attention to eat more vegetables, fruits and cereals, which contribute to increased insulin levels. 6. Wine and dinner can not have both Want to come to a glass or two of a cocktail before a meal? Advise you to think again. Some studies suggest that pre-dinner drinks will lead to more intake of about 200 calories. Also, the human body will give priority to consumption of alcohol, that is, the rest of the meals in as many calories as likely to be in the form of fat stored up. If you really want to drink too much, I suggest you switching to wine. A glass of red wine only 80 calories. 7. Milk - drink a beautiful Go and rush to buy low-fat dairy bar. 3 to 4 times a day to drink milk, yogurt and cheese-eating women than women who do not eat dairy products to consume 70% of body fat. The reason is very simple: the milk of calcium and other substances can enhance your body's metabolic ability to pass to your body burn fat faster information, and concentrated orange juice will not do. This feature may be reflected in the dairy calcium than other foods (such as broccoli, or concentrated orange juice) was significantly much more. So, when women's intake of dairy products per day and 1200 mg three copies of calcium that it will maximize the consumption of fat. 8. Spicy soup Advise you to lunch or dinner soup Riga point of pepper. Chili can be a temporary increase body metabolism level. The capsaicin found in peppers can stimulate your body a short time secretion of hormones such as adrenaline and speed up metabolism, so as to enhance the capacity of the body burn up the fat. 9. Adhere to the "high-intensity" physical activity To join the high-intensity exercise to your daily exercise is an excellent way to enhance metabolism. Studies have shown that high-intensity exercise twice a week, people who are doing the normal movement of people two times the calories consumed. Enhanced physical training methods are a lot of, you can long-distance race in every 5 minutes by adding a 30-second fast-track running, or cycling exercise in the process of adding 1 minute climbing. You can also try another day a 40-minute alternate exercise. The best exercise pattern is: 20 ~ 40 minutes twice a week septal intensity exercise 20 to 40 minutes plus two alternate exercise. 10. To break the laws of your workout Every time, when time permits, we try to put your exercise time into two for. For example: If the morning do 15 minutes of weightlifting exercises, then just leave the 30-minute walk at noon, or night. Then you will consume 100 to 200 calories. No time? It several times in a day more than climbing the stairs, walk the streets in multi-bar. Even if minimal movement is enough to raise your metabolism capability. As long as an hour out of five minutes, if only to stand up, in the 11. "Inconvenient day" - will be movement in the end! Of course, another expansion in the stomach Youteng days curled on the sofa where it is filled with temptation. However, according to studies, if you can ovulate two weeks after the menstrual period two days before the days of exercising, you will lose more weight. The reasons are not difficult to understand: At this stage, the secretion of estrogen and progesterone reached its peak. Because they will promote the body to burn up the fat into energy, if you still insist on exercising, nature can "burn" more fat off 啦. 12. Sleepy? A short nap Lack of sleep will directly affect your metabolism level. University of Chicago study showed that only 4 hours of sleep per night or fewer people, is difficult to break down carbohydrates. When you feel tired when your body lacks sufficient energy to complete their normal work, including consumption of calories. Therefore, the ability of your metabolism naturally reduced. To sit back and relax the night is very simple: before going to bed 2 to 3 hours training, and then wash a comfortable hot water bath. Fear no time to patronize the gym every day? In fact, as long as you do a weekly 15-minute weightlifting movements, will be able to benefit from. Experts believe that weight training is the best way to enhance the level of metabolism. As the age increases, your metabolic capacity decreased gradually, but the weight training was able to make it rebound. 1 kg of muscle is a calorie consumption of 1 kg of fat calories consumed 9 times. Of regular strength training can boost your metabolism at any time, up to 6.8 ~ 7.8%. (That is, if you weight 54 kg, even if only watching TV, you can consume per day 100 calories.) 13. Relaxed mood Studies have shown that prolonged stress will make people fat. When you long-term stress, the stress hormones inside your body 'flooding', will be gathered in the abdomen to stimulate the expansion of fat cells and to promote fat accumulation. Some experts call this 'toxic fat', because this accumulation of deep abdominal fat is more easily lead to heart disease, diabetes and even cancer. In addition, the stress hormone may stimulate your appetite, it is easily lead to overeating. Therefore, it is better out in a list, write all the things will enable you to relax: Doudou puppy, a diary, and even listen to classical music. Allow itself to taking a daily 10 to 15 minutes of time to enjoy one of a bar, and soon you'll see them changed.