I am a fitness instructor.

No matter how much I eat or how lazy I am to exercise, my skinny jeans still fit me perfectly! Is this possible? possible! In fact, if you can't do this, then your body's metabolism hasn't "started running" yet. Metabolism is a small train in our body that consumes calories. If its speed can be increased, fat burning can also be greatly accelerated.

1. "Embrace" green tea

Green tea can not only fight cancer, but also speed up metabolism. Research results show that people who drink green tea or consume green tea extract three times a day have a metabolic rate that is 4% faster than those who do not drink green tea. In other words, burn 60 more calories per day and lose 6 pounds of fat in a year! This is probably because green tea contains catechin, which can increase the level of norepinephrine in the body, and norepinephrine can speed up metabolism. A safe and enjoyable way to lose weight by drinking tea

2. Insist on strength exercises

Strength exercises are the most important way to quickly burn fat. Experts in exercise physiology believe that the amount of heat released by burning 1 pound of muscle during exercise is equivalent to nine times that of burning the same amount of fat. Strength exercises can effectively increase the body's metabolic rate at rest, allowing you to burn more fat even if you are sitting still. Moreover, when you finish strength training, your body will usher in a metabolic peak: the internal circulation runs at a high speed and will last for two hours. If you don't have time to do strength exercises, do squats, leg raises, frog jumps, push-ups, pull-ups or a mountain climber. None of these exercises take much time. Do 10 sets of each and you will definitely feel that the time invested is well worth it.

3. Eat more bananas

Bananas are rich in potassium. Potassium can speed up metabolism by regulating the balance of water in the body. If your body is dehydrated, your metabolic rate will slow down and fat burning will decrease. Every day, make sure you consume 2,000 mg of potassium, with a banana containing 450 mg, a glass of milk containing 370 mg, and an orange containing 250 mg. My banana weight loss meal recipe

4. Iron is essential

You can’t just practice with equipment, but also eat more iron-containing things. Nutritionists from the New York University Medical Center explained: "If there is insufficient iron in the body, the body cells will not be able to get enough oxygen, thereby reducing metabolism." We can also eat multivitamins, most of which contain about 18 milligrams of iron. (recommended daily intake for adults), or you can stick to iron-rich foods such as lean meats, chicken, iron-rich cereals, beans, and nuts. If you still feel tired and lack of energy after doing this, you have to go to the hospital for a blood test to see if there is anemia, and then decide what to do.

5. Water, one cup after another

The latest research in Germany found that after drinking 17 ounces (about two cups) of water within a certain period of time, the metabolism of the human body will speed up. 30%. According to this study, drinking 1.5 liters of water per day can burn an additional 17,400 calories and lose 5 pounds per year.

6. Pay attention to the thyroid gland

The thyroid gland controls the body’s metabolism. If there is a thyroid problem, the first symptom is an inability to lose weight. Whether there is any problem in this area can be revealed after doing a blood test with the help of a doctor. If something is wrong, you will be given artificial insulin and may have to do so for the rest of your life. Supplemental insulin returns your metabolism to normal levels, making it easier to lose weight.

7. Eating breakfast is a good habit

Research shows that eating breakfast is an important factor in successful weight loss. According to a study published in "Obesity Research": 80% of people who can control their weight well have the habit of eating breakfast. Healthy food sharing method for lasting weight loss

8. Dairy products are irreplaceable

A publication on obesity research said that eating/drinking skim cheese or low-fat yogurt 3 to 4 times a day Women can burn 70% more fat than women who drink less dairy products. Calcium is like a valve that opens pathways to burn fat faster. However, taking calcium-fortified nutrients such as calcium tablets cannot obtain the effects of dairy products. Research shows that the best solution is to consume dairy products every day, rather than other foods with added calcium. 1200 mg per day, taken in three divided doses.

9. Say goodbye to alcohol

If you don’t want to accumulate fat in your buttocks, thighs and lower abdomen after eating your favorite food, it is best to wash off the alcohol on the food with water before eating. . Because alcohol depresses the central nervous system and reduces the body's metabolism. A British study found that mixing alcohol with high-fat foods will produce high calories. After eating such food, most of the fat cannot be burned in time. The result is more and more meat and people are getting fatter. Just think of the German beer bellies.

10. Exercise: multiple times and short periods of time

Doing exercise during breaks, especially exercise with a certain intensity, is definitely a good way to stimulate metabolism. It can be done again and again. Give the inner loop new impetus all at once. Studies have found that more intense work breaks, such as aerobics, burn more fat than regular work breaks. How to do it specifically? For example, if you usually take a 10-minute slow walk during your work breaks, now you need to do a 30-second sprint after every 5 minutes of slow walking. Otherwise, ride a bicycle for 5 minutes, then get off and do bending exercises for 1 minute. If your work breaks are only 10 minutes, you can walk briskly for 30 seconds every 3 minutes.

11. Cross-exercise is effective

Do you do the same three exercises every day—brisk walk in the morning, walk at noon, and trot in the evening? In fact, there is no need to be so "loyal". Scientifically speaking, the more you do an exercise, the more your body adapts to it, and the less fat you burn through exercise. If you want to burn more fat, it’s a good idea to choose a few projects and do cross-training exercises. For example, if you used to walk a lot, you might want to switch to riding a bike. Because some muscles we don’t use often, when we do some new exercises, we will feel more strenuous. At this time, the metabolism in the body begins to operate at full capacity, oxygen is transported to various organs of the body in greater amounts and more comprehensively, and at the same time, heat is burned, and the weight loss effect you see becomes more obvious. Some basic common sense about weight loss exercises

12. Eat more fish and you will be healthier

We must understand an important principle: people who often eat fish will have less "leptin" (a hormone), while high levels of leptin have been linked to slow metabolism and obesity. Therefore, eating fish such as salmon and tuna 3 to 4 times a week can significantly increase the metabolic rate.

13. Eat some peanut butter every day

Do you think peanut butter makes you gain weight easily? Is this the case? In fact, peanut butter is particularly rich in magnesium, and magnesium is a mineral that can effectively speed up metabolism - providing sufficient power for human cells. The human body needs 320 milligrams of magnesium every day, and eating a whole-wheat sandwich with peanut butter (containing 100 milligrams of magnesium) or 100 grams of spinach (containing 80 milligrams of magnesium) will provide you with the magnesium you need for the day.

14. Reduce stress and reduce abdominal fat

Many studies have proven that stress is closely related to abdominal fat accumulation. When you feel stressed, a series of hormones such as cortisol begin to stimulate your appetite. At the same time, they also reduce the metabolism in the body and promote the accumulation of fat in the abdomen. Then you are like an inflated balloon and become a "little belly" '. "So, what should fat girls do? Do an activity every day that you like and can effectively relieve your own stress, listen to soothing music, or practice yoga.

15. Exercise as soon as possible after menstruation

A new study from the University of Adelaide in Australia shows that exercise during the last few days of the menstrual cycle has better weight loss results than at other times - more fat is lost during these days, when the female hormone progesterone is activated. Fat conversion system: Convert fat into calories to supplement the energy loss caused by the menstrual cycle. If you do moderate exercise, you can convert more fat into the energy needed for exercise from the end of menstruation to the next ovulation. In the first two days, or about two weeks, you can burn 30% more fat than usual. Four keys to losing weight in 30 days after delivery

16. Use whole grains instead of starch

You can't live without refined staple foods, right? However, you should think about it: refined carbohydrates, such as bread, potatoes and rice, can stimulate insulin secretion and thus reduce the metabolism level in the body. You should control the intake of starch in your diet. Eat less and shift your focus to fruits, vegetables and whole grains.

When buying whole wheat bread, you'd better check first: Is it labeled whole wheat, oat or wheat on the nutritional label?

17. Eat smaller meals more often

Eating smaller meals more often is a great way to avoid slow metabolism.

If you eat something from time to time, your body will slowly adjust to your habit, so that your metabolism will never slow down. Divide the day's diet into 5 small meals, and control the calories of each meal to 200 to 500 calories. This is better than eating 3 meals a day, each meal being full.

18. Supplement protein

If you can consume some protein with every meal, your metabolism will speed up. However, please note that it is more appropriate to control the protein level to 20% to 35% of the total amount of each meal. Because excess protein will cause the spleen to be overburdened and lead to fat accumulation.

19. Get enough sleep

Sufficient sleep is very helpful for maintaining a good figure. Increased thyroid levels caused by lack of sleep and hormonal imbalances caused by stress will slow down the metabolism. When you feel tired, the energy your body uses to cope with normal body functions has turned red. In other words, there are insufficient calories used to burn fat. Therefore, the way to ensure normal metabolism is to ensure 6 to 8 hours of sleep every night. How to walk to lose more weight

20. Divide the "cake" of exercise

Try to divide the exercise that usually takes a long time to complete into two times. 20 minutes each time. In this way, every time you complete 20 minutes of exercise, your metabolism will reach its peak within 1 to 2 hours. Doing this will burn more fat than doing all the exercise at once. "Nature" magazine once said that even a small amount of exercise can make the little train of internal circulation rumble again. Even walking around the house for five minutes every hour can burn an additional 200 to 300 calories a day.

21. Pacing while talking on the phone

Those who are always in motion, such as crossing their legs for a while and then putting them down again, stretching for a while, and then getting up and taking two steps. Such people consume more calories than those who are sedentary. Researchers at the Mayo Medical Center in Ireland asked the experimenters to eat 1,000 more calories a day for 8 weeks. They found that only those who were often in a motionless state became obese

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