How to improve body metabolism and become a lean constitution

Improving body metabolism and becoming lean can be achieved through adjusting dietary structure, increasing muscle mass, regular exercise, ensuring adequate sleep, and managing stress. Metabolic rate is influenced by factors such as age, gender, muscle mass, hormone levels, etc., and requires long-term comprehensive intervention.

1. Adjusting dietary structure

Insufficient protein intake can lead to muscle loss. It is recommended to include high-quality protein such as eggs, fish, or soy products in each meal. Compound carbohydrates such as oats and brown rice can stabilize blood sugar and avoid metabolic fluctuations. Moderate intake of spicy ingredients such as chili and ginger can temporarily enhance the thermogenic effect. Drinking more than 1500 milliliters of water per day can help maintain basal metabolic rate, and the catechins in green tea may also slightly promote fat oxidation.

2. Increase muscle mass

Muscle tissue burns more than three times as many calories as fat, and 2-3 sessions of resistance training per week can effectively improve resting metabolic rate. Compound movements such as squats and hard pulls can activate large muscle groups. Beginners are advised to gradually increase the load starting from self weight training. Timely supplementation of whey protein or soy protein after exercise can help with muscle synthesis. For every 1 kilogram increase in muscle mass, an additional 50 calories can be burned per day.

3. Regular Exercise

High intensity interval training can continuously produce excessive oxygen consumption effects after exercise, maintaining metabolic enhancement for several hours. Increase non physical activity consumption in daily life, such as standing for work, walking commuting, etc. 150 minutes of moderate intensity aerobic exercise per week can improve mitochondrial function, while low impact exercises such as swimming and cycling are suitable for people with joint sensitivity.

4. Ensure Adequate Sleep

Insufficient sleep for 6 hours can reduce leptin secretion, increase ghrelin levels, and lead to metabolic disorders. Staying asleep before 22:00 and having a 7-8 hour sleep cycle can help with growth hormone secretion. Avoiding blue light exposure before bedtime and keeping the room temperature around 20 ℃ can optimize sleep quality. Short term sleep deprivation may cause a decrease in basal metabolic rate of more than 5%.

5. Managing Stress

Chronic stress can continuously increase cortisol levels and promote visceral fat accumulation. Mindfulness meditation and deep breathing exercises can regulate autonomic nervous system function. Regular sexual activity helps maintain testosterone levels, and women can increase their intake of magnesium before menstruation to alleviate metabolic fluctuations. Social interaction and pet companionship can also reduce the secretion of stress hormones. Establishing a lean constitution requires continuous lifestyle adjustments for 3-6 months to avoid metabolic damage caused by extreme dieting. Consuming sufficient protein for breakfast can initiate metabolism throughout the day, and completing dinner before 6pm can help with nighttime fat breakdown. Regularly monitor changes in body fat percentage and muscle mass, and menopausal women can consult a doctor for hormone assessment. Maintaining a moderately active lifestyle over the long term is more beneficial for metabolic health than short-term intense weight loss.