On the Women’sHealth website, a well-known women’s health website in the United States, an article was written called “15 Easy Ways to Burn More Fat”, which proposed 15 simple ways to speed up the body’s metabolic rate and burn fat. Let’s take a look together?!
1. Don’t Diet
The so-called diet does not mean eating less, but eating more nutrient-dense foods (green vegetables, whole wheat shells, nuts, etc.), which can provide the body with the nutrients and nutrients it needs throughout the day. Energy can keep your body's blood sugar stable and satiated.
When you diet, you are actually limiting your body's metabolism. When your body sends out a signal that your muscles are hungry, but you do not provide energy and nutrients to your body, your body will naturally slow down its metabolic rate to preserve the body's existing energy.
As you diet more and more, your body will begin to burn your muscles to produce energy, which will only cause your visceral fat (visceral fat) to increase in proportion to your body.
2. Go to Bed Earlier(go to bed early)
The less you sleep, the more stress you have, and the more internal fat you have.
3. Eat More Protein
The body needs protein to maintain muscles, and it also helps burn calories.
4. Go Organic When You Can (try to eat organic ingredients)
Pesticides on food will interfere with the body's metabolism and fat burning process, causing fat burning to be slower.
5.Get Up, Stand Up(stand up)
If the body is inactive for more than four hours, an enzyme in the body will stop functioning. This enzyme is a substance used to control the metabolism of body fat and cholesterol (Cholesterol). So in order to keep this kind of enzyme running and help burn fat, please remember to stand up and move from time to time, for example, standing and talking on the mobile phone.
6. Drink Cold Water
Drinking 48 ounces (1400cc) of ice water a day will help burn 50 calories due to the increase in metabolism. Over the course of a year, you can lose 5 pounds of fat.
The principle is very simple. When the human body drinks cold water, in order to neutralize the temperature of the ice water, the body must generate heat and consume the heat.
7. Eat the Heat
The heat of capsaicin stimulates the sympathetic nervous system and increases your metabolism. Eating one tablespoon of chopped chili peppers (red or green) can temporarily increase your metabolism by 23%.
8. Rev Up in the Morning(get up and have breakfast)
Eating breakfast can jump-start your metabolism. Most people who skip meals are overweight. Studies have pointed out that the calories consumed at breakfast are 22% to 25% of the daily calories. On average, over four years, only 1.7 pounds of weight will be gained. The calories consumed at breakfast? 0~11% of the daily calories, an increase of nearly 3 pounds.
9. Drink Coffee or Tea
Caffeine is a stimulant of the central nervous system. Appropriate coffee will increase metabolism by 5% to 8% and burn approximately 98 to 174 calories. Japanese research shows that the catechins in tea can help increase metabolism. One cup (8 ounces) of tea can increase metabolism by 12%.
10. Fight Fat with Fiber
Research has found that eating some fiber can help burn fat by up to 30%. In terms of portion size, it is about 25 grams a day, which is about three servings of "fruit."and vegetables".
※ One serving usually refers to one the size of your fist.
11. Eat Iron-Rich Foods
Iron can carry "oxygen", which is the raw material needed to burn fat. If you are deficient in iron, you will feel sluggish and your metabolism will slow down. The best sources of iron include shellfish, lean meat, beans, fortified cereals, spinach, etc.
12. Get More Vitamin D
Vitamin D is a basic requirement for maintaining muscle health, such as salmon, tuna, fortified milk, cereals, eggs, etc.
13. Drink Milk
Calcium deficiency is the most common condition among women and can slow down metabolism. You can get it from fat-free milk or low-fat yogurt. Yogurt can also reduce the amount of fat your body absorbs from food.
14. Eat Watermelon
Watermelon is rich in amino acid arginine, which helps in weight loss and enhances the oxidation of fat and glucose. In addition to watermelon, seafood, nuts, seeds, etc. are all good sources.
15. Stay Hydrated
All chemical reactions in the body, including metabolism, depend on water. If your body is dehydrated, it may only burn 2% of calories. Studies indicate that people should drink at least 8 to 12 8-ounce glasses of water a day.