Weight loss needs to improve the body's metabolic level to increase calorie consumption and promote fat decomposition. The daily calorie consumption of our body is determined by the body's total metabolism, and the body's total metabolism is divided into activity metabolism, food heat effect and basal metabolism.
Activity metabolism is the calorie expenditure produced by daily life and work activities, accounting for about 25%-30% of the body's total metabolism, while the food thermal effect is the calories the body needs to digest food, accounting for about 5%-10% of the body's total metabolism. Basic metabolism It is the minimum calorie requirement that the body needs to lie down, generally accounting for about 65%-70% of the body's total metabolic value.
Then, we need to start from these three aspects to improve the body's total metabolism level in order to increase calorie consumption and promote body fat burning.
1. Do more strength training to increase muscle mass
Fitness exercise can improve the activity metabolism of the body, and strength training can not only improve activity metabolism, but also exercise muscles. Muscle is the body's energy consumption organization. The growth of muscle can increase the body's basal metabolism, allowing you to burn more calories every day.
We should pay attention to adding compound strength training to exercise our own muscles and improve body lines, such as squats, bench presses, deadlifts, pull-ups, rowing, push-ups and other movements to exercise muscles, strength training for half an hour, and then perform aerobic exercises. This kind of fat burning and shaping effect will be better.
2. Drink plenty of water
Do you drink enough water every day? Water has no calories and will not make you fat, but drinking more water can dilute blood concentration, increase blood circulation in the body, promote the discharge of waste products, increase the fat metabolism cycle, and unknowingly increase the speed of weight loss. Drink more than 10 glasses of water every day, divided into multiple time periods, to avoid water shortage.
3. Get more exercise and increase activity consumption
Don't sit still for a long time, take part in exercises to increase your body's calorie consumption and increase activity metabolism. When you work, you should use trivial time to get up and do activities instead of sitting all day.
When we get off work, we can urge ourselves to exercise for 1 hour, starting with the sports we are interested in, such as running, dancing, aerobics, swimming, mountain climbing, rock climbing and other sports. One hour of exercise every day can consume 400-600 calories more.
4. Eat more high-quality protein
During weight loss, do not just eat boiled vegetables, you also need to supplement protein food. It takes longer for the body to decompose protein than it takes to decompose fruits and vegetables, and requires more calories. Therefore, protein supplementation can help increase the caloric effect of food and prolong satiety time.
The daily protein intake is 1.2-1.5g/kg body weight, which means that if you weigh 70kg, you need to supplement 84-105g protein a day.
Protein can be obtained from foods, such as chicken breast, eggs, dairy products, tuna, salmon, shrimp, crab, oysters and other foods. The protein content of different foods is different. We need to keep it low while controlling calorie intake. Cooking with oil and salt is divided into multiple meals, and the absorption rate of protein is high.
Of course, after normal exercise, it is recommended to use the fascia gun to relax, which can make the muscles recover faster. The Super-Hit intelligent chip smart massage gun is your good fitness partner.