How Do I Know if I Have a Slow Metabolism?

Metabolism is a small train that burns calories in our body. If we can increase its speed, fat burning can also increase greatly.

Metabolic disorders

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Metabolism is a column in our body

1. "Hug" green tea

Green tea not only fights cancer, but also speeds up metabolism. The results showed that people who drank green tea or ingested green tea extract three times a day had a metabolism rate 4% faster than those who did not drink green tea. In other words, burn 60 more calories a day and lose 6 pounds of fat 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 the metabolism. Safe drinking tea to lose weight.

2. Persist in strength exercises

Strength exercises are the most important way to burn fat quickly. Sports physiology experts believe that the calories released by 1 pound of muscle fat are 9 times the amount of fat burned. Strength exercises can effectively increase the metabolism speed when the body is at rest, even if you are sitting still, you can burn more fat. Moreover, when you finish strength exercises, your body will usher in a peak of metabolism: the inner circulation runs at high speed and will last for two hours. If you don't have time to do strength exercises, do squats, raise legs, frog jumps, push-ups, pull-ups, or step on a climbing machine. These exercises don't take much time, and each group has 10 groups, and you will definitely think the time invested is worth it.

3. Eat more bananas

Banana is rich in potassium, which can speed up metabolism by regulating the water balance in the body. If your body is dehydrated, your metabolism will slow down and fat burning will decrease. Every day, make sure you consume 2000 milligrams of potassium, one banana contains 450 milligrams, one glass of milk contains 370 milligrams, and one orange contains 250 milligrams.

4. Iron is essential

Can not just practice equipment, but also eat more iron-containing things. A nutritionist at New York University Medical Center explains: "If there is not enough iron in your body, your cells won't get enough oxygen to reduce your metabolism." We can also eat complex vitamins, most of which contain about 18 mg of iron (Recommended daily intake for adults), or you can stick to iron-rich things such as lean meat, chicken, iron-rich cereals, beans and nuts. If you still feel tired and unwell, you have to go to the hospital for a blood test to see if you have anemia, and then decide what to do.

5. Water, glass after glass

The latest German research found that when you drink 17 ounces (about two glasses) of water for a certain period of time, your body's metabolism will accelerate by 30%. According to the results of this study, drinking 1.5 liters of water per day can burn 17,400 more calories and lose 5 pounds of body weight each year.

6. Focus on the thyroid

The thyroid gland controls the body's metabolism. If there is something wrong with the thyroid, the first symptom is weight loss. Is there any problem in this regard? After the blood test with the help of a doctor, the truth will be revealed. If problems are detected, you will be treated with artificial insulin supplements, and you may have this treatment for life. Supplementing insulin can restore your metabolism to normal levels, which makes it easier to lose weight.

7. Breakfast is a good habit

Studies show that eating breakfast is an important factor in successful weight loss. According to a study published by the "Obesity Study", 80% of people who can control their weight well have the habit of eating breakfast and lasting weight loss and healthy eating.

8. Dairy products are irreplaceable

A publication on obesity research says that women who eat / drink skim cheese or low-fat yogurt 3 to 4 times per day can burn 70% more fat than women who drink less dairy products. Calcium acts like a valve and opens the way for faster burning of fat. However, the effects of dairy products cannot be obtained by taking calcium-fortified nutrients such as calcium tablets. Studies have shown that the best way is to consume dairy products daily instead of other foods with added calcium. Take 1200 mg daily in three divided doses.

9. and alcohol say goodbye

If you do not want to accumulate fat on your hips, 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 can inhibit the central nervous system and reduce the body's metabolism. A British study found that mixing alcohol with high-fat foods produces high calories. After eating such foods, most of the fat cannot be burned in time. As a result, more and more meat is produced and people are getting fatter. Just think about German beer belly.

10. Supplement the appropriate enzymes.

Enzymes contain proteins, which are natural antioxidants. When metabolic disorders occur, supplementing with appropriate enzymes can accelerate the peristalsis of the intestine to increase the body's absorption of food, remove toxins, clear the tonic, improve the internal environment and promote the body Acid-base balance, improve metabolism disorders caused by organ changes.

11. Exercise

Exercise during work breaks, especially exercises with a certain intensity, is definitely a good way to stimulate metabolism. It can provide new power to the internal circulation again and again. Studies have found that intensive workplace sports, such as aerobic exercises, can burn more fat than regular workplace breaks. How to do it? For example, you usually take a 10-minute walk during a break at work, but now you need a 30-second sprint after every 5 minutes of walk. Otherwise, step on the bicycle for 5 minutes and get down for 1 minute. If there is only 10 minutes of rest time in the office, you can walk for 30 seconds every 3 minutes.

12. Good cross movement effect

Does your exercise look like the third one every day-brisk walking in the morning, walking at noon, and trotting at night? In fact, there is no need to be so "loyal". Scientifically speaking, the more an exercise is done, the more the body adapts, and the less fat is burned through exercise. If you want to burn more fat, it is a good idea to choose a few items to cross-practice. For example, if you used to walk a lot, you can switch to cycling now. Because some muscles we don't usually use often, when we do some new exercises, we will feel more strenuous. At this time, the metabolism in the body starts to be full, and oxygen is transported to all organs of the body in a larger amount and more comprehensively. At the same time, the heat is also burning, and the slimming effect you see is more obvious. Some basic knowledge of weight loss exercise

13. Eat more fish and be more healthy

We must recognize an important principle: People who eat fish regularly have lower levels of "Leptin" (a hormone) in their bodies, while high levels of "Leptin" are associated with slow metabolism and obesity. Therefore, eating salmon or tuna fish 3 to 4 times a week can significantly increase the metabolism rate.

14. Order peanut butter every day

Do you think peanut butter is easy to gain weight? Is it really like this? In fact, the content of magnesium in peanut butter is particularly rich, and magnesium is a mineral that can effectively accelerate metabolism-it can provide sufficient power for human cells. Every day, the human body needs to be involved in 320 mg of magnesium. Eating a whole wheat sandwich (containing 100 mg of magnesium) or 100 g of spinach (containing 80 mg of magnesium) with peanut butter is enough magnesium for one day.

15. Decompression reduces abdomen

Many studies have shown that stress is strongly related to abdominal fat accumulation. When you feel stressed, a series of hormones such as cortisol start to stimulate your appetite, and at the same time reduce the metabolism in the body, and promote the accumulation of fat in the abdomen, so you are like a blown balloon and become a "little belly ". So what about fat girls? Do something you like every day that can effectively relieve your stress, listen to soothing music, or practice yoga.

16. Work hard after menstruation

A new study from the University of Adelaide in Australia shows that exercising during the last few days of your menstrual cycle can lead to better weight loss than at other times-losing more fat. These days, the female hormone progesterone activates the fat conversion system: converting fat into calories to supplement the energy loss caused by the physiological cycle. If you do the right amount of exercise, you can convert more fat into the energy needed for exercise. Women can burn 30% more fat than usual within two weeks from the end of menstruation to two days before the next ovulation.

17. Substitute cereals for starch

You can't live without a refined staple, right? However, you should think about it: fine carbohydrates, such as bread, potatoes, and rice, can stimulate insulin secretion, which reduces the body's metabolism. You should control the amount of starch in your diet and focus on fruits, vegetables and whole grains. When buying whole wheat bread, you'd better first look at: Is the whole ingredient, oat or wheat marked on the nutrition list?

18. Eat less and eat more

Eating less and eating more is a great way to avoid slow metabolism.

If you eat from time to time, your body will slowly adjust to adapt to your habit, so that your metabolism will not slow down. Divide the day's diet into 5 small meals, and control the calories of each meal to 200 ~ 500 calories.

19. Supplement protein

If you can get some protein with each meal, your metabolism will speed up. However, please note that it is more appropriate to control the protein level to 20% to 35% of each meal. Because excessive protein can cause the spleen to be overburdened, which in turn causes fat accumulation.

20. Ensuring adequate sleep

Getting enough sleep is very helpful for maintaining a good figure. Increased thyroid levels caused by insufficient sleep and hormonal disturbances caused by stress will slow the metabolism. When you are tired, the energy in your body that is used to cope with normal body functions has turned on a red light. In other words, there are not enough calories to burn fat. Therefore, the way to ensure normal metabolism is to ensure 6 to 8 hours of sleep each night.

21. Dividing the "cake" of the movement

Try to divide the exercise that usually takes a long time to complete in two, 20 minutes each. In this way, each time you complete the 20-minute exercise within 1-2 hours, you will usher in a peak of metabolism. This will burn more fat than doing all the exercises at once. "Nature" magazine once said that even a small amount of activity can make the inner loop of this small train re-boom. Even if you walk around the house for 5 minutes every hour, you can burn 200 to 300 more calories per day.

22. Pacing while calling

Those who are always in motion, such as raising Erlang's legs for a while, laying down, stretching for a while, getting up and taking two steps, such people consume more calories than those who are sedentary. Researchers at the Mayo Medical Centre in Ireland allowed experimenters to ingest 1,000 more calories a day for eight consecutive weeks, and they found that only those who were often immobile gained weight.