Here are some familiar weight-loss tips. It's easy to say it is difficult to do, but as long as you can adhere to these healthy diet and exercise habits, you must not gain weight this summer.
1, eat the right food
When you see that you are no longer qualified in the mirror, stop eating junk food. The more high-fat fried foods you like, the more you have to eat. Turn off unhealthy foods that will make you fat, but do not lose weight by starving. An empty stomach will reduce your metabolic rate, and you will eat too much if you are hungry. That will only end up counterproductive.
2, adequate sleep
Good sleep benefits include promoting mental health and reducing stress. And adequate sleep can also help you to effectively and efficiently manage your metabolism and help you lose weight. People who do not sleep well are less likely to lose weight no matter how they diet or exercise.
3, must eat breakfast
Fast metabolism allows you to burn more calories, even during sleep. However, the metabolic rate needs to be started by a healthy breakfast.
4, drink cold water
Water is essential for good health, especially for people who exercise regularly. According to medical research, ice water can consume more calories. A study conducted in Germany found that drinking 6 glasses of cold water a day can help you consume 50 calories. Yes, yes, we have an excuse to buy a new small refrigerator.
5, spicy food
Spicy foods can increase your metabolism and help you consume excess calories. Is this a great good news?
6, sports
Exercise is undoubtedly the most effective way to lose weight. It consumes calories through exercise and it also makes your body healthy. If you have never exercised before, try to take it easy, give yourself a start, and let your body undergo progressive training. 30 minutes a day, 4-5 days a week, fixed sports will allow you to get unexpected results, not only healthy, but also reduce weight and achieve bodybuilding results.
7, intake of protein
Many people have a wrong impression of protein and think that eating more protein will increase the burden on the body. But in fact, protein is an essential element for building muscles, and it can also increase your metabolism. Eating 35% of protein per meal is a reasonable percentage. Diets can include lean meat from eggs, meat, fish, and poultry.
8, do not need to exclude caffeine
Caffeine promotes metabolism and has the function of stimulating the central nervous system and alleviating pain. do you know? The main ingredient of analgesics is caffeine. Tea and coffee also have caffeine.
In addition, according to research, catechins are not only effective antioxidants, they can prevent aging, and, like caffeine, can increase the metabolic rate by up to 10%. Green tea has been experimentally proven to promote weight loss: Five cups a day can speed up your metabolism and burn as many calories as up to 90 calories.
9, exercise muscle
The higher the proportion of muscle, the higher your metabolic rate. More muscles allow your body to consume calories. A high-protein diet combined with weight training is the most effective way to strengthen your muscles, and it can also help your metabolism.
10. Absorb iron
Your muscles need a steady stream of oxygen to help them burn fat. This function is derived from the iron in the diet. The iron helps carry oxygen and it is delivered to the body where it is needed. Iron-deficient people can't burn excess energy in their muscles, and people who lack iron also slow down their metabolic rate. There must be a source of iron in the diet, which can be supplemented by shellfish, spinach, steak, and beans.
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