Introduction Are you often depressed about why your best friend can still stay slim even if he eats a large piece of cheesecake, but for you, a small bite is enough to be "fatal" - let's take a look at 13 tricks to consume Your way to lose weight!

Are you often depressed about why your best friend can still stay slim even if he eats a large piece of cheesecake, but for you, a small bite is enough to be "fatal"? Let's take a look at 13 ways to lose weight that consume your fat!

1. Calories - double-edged

Experts believe that when you exercise normally, you only need to multiply your weight by With 11, you can get the number of calories you should consume every day, and you can easily lose about 0.5 kilograms of weight every day. In addition, research shows that women who consume less calories than this standard will reduce their metabolism by 45%.

2. Breakfast is very important

Do you believe it? If you want to speed up metabolism and lose weight, breakfast is the most important meal of your day. According to relevant research, people who eat breakfast are more likely to lose weight than those who skip breakfast. Because while you sleep, your body's metabolism slows down, and it only picks up again when you eat again. So, if you skip breakfast, your body's ability to burn calories won't reach normal levels until lunch. This is why it is best to start the new day with a breakfast of 300 to 400 calories, which can immediately put your metabolism into "working mode." In addition, you should try to eat as many high-fiber foods as possible for breakfast. People who are used to eating high-calorie breakfasts are more likely to feel hungry; high-fiber carbohydrates take longer to digest and absorb, which will not cause rapid changes in blood sugar in the body, and you will naturally be less hungry.

3. Accumulate protein

Research shows that accumulating a large amount of protein can help promote metabolism and promote burning of 150 to 200 more calories every day. Since protein is mainly composed of amino acids, it is less easily absorbed by the body than fat and fiber. So your body has to burn more calories to digest it. Of course, this doesn't mean your diet needs to be as protein-rich as a soldier's. But you must be aware that 10 to 35% of your daily calories come from protein. You'd better aim to include protein-rich foods like nuts, tuna, and low-fat cheese at every meal or snack.

4. I eat, I eat, I eat eat eat

It sounds a bit contradictory: Since you want to lose weight, why should you keep eating? In fact, eat 5~ Six "small meals" can boost metabolism 343% more than three meals a day. Plus, doing so will prevent you from overeating due to prolonged hunger. Try to keep the interval between each meal less than 4 hours, and each meal contains protein, which can better promote metabolism. If you eat high-fiber cereals and fruits for breakfast, then have some yogurt or fruit at 9 or 10 o'clock; eat 100 grams of chicken or fish and vegetable salad for lunch; eat a banana or a piece of low-fat cheese for afternoon tea; Dinner should be light, 100 to 150 grams of turkey and fish is enough.

5. Eat whole grains

Carbohydrates, such as sourdough bread, white bread and potatoes, can accelerate insulin secretion, lead to the accumulation of fat, and thus reduce the level of metabolism, so experts recommend eating more Eat high fiber foods. In the overall diet structure, carbohydrates are important, but you still need to pay attention to eating more vegetables, fruits and grains to avoid increasing insulin levels.

6. You can’t have both wine and dinner.

Want to have a cocktail or two before dinner? I advise you to think twice. Some studies show that drinking alcohol before a meal can lead to approximately 200 extra calories. Moreover, the human body will consume alcohol first, which means that the calories in the remaining meals are likely to be stored in the form of fat. If you really want to drink, I suggest you drink red wine instead. There are only 80 calories in a glass of red wine.

7. Milk—Drink more and you will be more beautiful.

Go and buy low-fat dairy products. Women who drink milk, yogurt and eat cheese 3 to 4 times a day consume 70% more body fat than women who do not eat dairy products. The reason is actually very simple: the calcium and other substances in dairy products can increase your body's metabolism and send a message to your body to burn fat faster, but concentrated orange juice cannot do this. This property is much more pronounced in dairy products than in other calcium-containing foods (such as broccoli or concentrated orange juice). Therefore, when women consume 3 servings of dairy products and 1,200 mg of calcium per day, they will consume fat to the maximum extent.

8. Spicy soup

It is recommended that you add some chili pepper to the soup for lunch or dinner. Chili peppers can temporarily increase the body's metabolism. The capsaicin present in chili peppers can stimulate your body to secrete hormones such as adrenaline in a short period of time, speed up metabolism, and thereby increase the body's ability to consume fat.

9. Insist on "high-intensity" physical exercise

Adding high-intensity exercise to your daily exercise is an excellent way to increase metabolism. Research shows that people who do high-intensity exercise twice a week burn twice as many calories as people who do normal exercise. There are many ways to strengthen physical exercise. You can add a 30-second sprint every 5 minutes to a long run, or add a 1-minute hill climb to your cycling workout. You can also try a 40-minute alternating workout another day. The most ideal exercise pattern is: two 20- to 40-minute interval strength exercises per week plus two 20- to 40-minute alternating exercises per week.

10. Break your exercise routine

Whenever time permits, try to divide your exercise time into two sessions. For example: If you do 15 minutes of weight lifting in the morning, save 30 minutes of walking for lunch or evening. This way you will burn 100 to 200 more calories. Don’t have time? Climb the stairs and walk more times throughout the day. Even the smallest amount of exercise can boost your metabolism. As long as you take 5 minutes every hour, even if you just stand up,

11. "Inconvenient days" - exercise to the end!

Of course, you can do it when your stomach hurts and bloates. It’s really tempting to curl up on the sofa every day. But according to research, if you exercise from two weeks after ovulation to two days before your period, you will lose more weight. The reason is not difficult to understand: during this stage, the secretion of estrogen and progesterone reaches its peak. Because they encourage the body to consume fat and convert it into energy, if you continue to exercise, you will naturally "burn" more fat.

12. Sleepy? Take a nap

Lack of sleep will directly affect your metabolism. A study from the University of Chicago showed that people who slept four hours or less per night had difficulty breaking down carbohydrates. When you feel tired, your body lacks enough energy to perform normal tasks, which includes burning calories. So your metabolic capacity is naturally reduced. It's actually very simple to have a good night's sleep: exercise 2 to 3 hours before going to bed, and then take a comfortable hot bath.

13. Relax

Research shows that long-term stress can make people gain weight. When you are under stress for a long time, the stress hormones in your body will "flood", which will cause the fat cells accumulated in the abdomen to expand and promote fat accumulation. Some experts call this 'toxic obesity' because this fat accumulated deep in the abdomen is more likely to cause heart disease, diabetes, and even cancer. In addition, stress hormones can stimulate your appetite, which can easily lead to overeating. So why not make a list of all the things that relax you: playing with your dog, writing in a journal, or even listening to classical music. Allow yourself to take 10 to 15 minutes a day to enjoy one of these, and you'll soon see a difference.