How to make oneself metabolize quickly

Improving metabolic rate can be achieved by adjusting dietary structure, increasing muscle mass, optimizing sleep quality, scientifically hydrating, and regular exercise. Metabolic rate is influenced by basal metabolic rate, food thermogenic effects, and active metabolism, and health interventions can effectively improve metabolic efficiency.

1. Adjust diet:

Protein intake should reach 20% -30% of daily total calories, and its food thermal effect is as high as 30%, far higher than 5% carbohydrates and 3% fats. Eating 5-6 meals a day can maintain stable insulin levels and avoid metabolic troughs. Moderate intake of substances such as capsaicin and caffeine can increase metabolic rate by 5% -10% in the short term, but caffeine intake should be controlled not to exceed 400mg/day.

2. Muscle building training:

consumes 13 calories per kilogram of muscle per day, with only 4.5 calories of fat. Conducting resistance training three times a week can increase muscle mass by 1.5 kilograms and basal metabolism by approximately 7% after six months. Compound movements such as squats and hard pulls can activate more than 80% of the body's muscle groups, and the metabolic enhancement effect is better than isolated training.

3. Sleep management:

If you sleep less than 6 hours for 6 consecutive days, your basal metabolic rate will decrease by 8%. The secretion of growth hormone during deep sleep accounts for 70% of the day, directly affecting the efficiency of fat breakdown. Maintaining a sleep rhythm between 22:00-6:00 can achieve optimal balance between melatonin and cortisol secretion.

4. Water supplementation:

Drinking 2000ml of water daily can temporarily increase metabolic rate by 30% for 1 hour, and cold water consumes additional calories to heat up to body temperature. The EGCG component in green tea combined with exercise can increase fat oxidation rate by 17%, but individuals with renal dysfunction need to control their tea consumption.

3. Aerobic exercise: After 24 hours of HIIT training, the metabolic rate was still 15% -20% higher than the baseline, and the effect of three 20 minute sessions per week was better than uniform aerobic exercise. Early morning fasting low-intensity aerobic can consume 20% more fat, but diabetes patients should be cautious. Establish a metabolic diary to record daily dietary and exercise data, and use a body fat scale to monitor changes in muscle mass. Individuals with thyroid dysfunction should first seek medical attention to investigate pathological factors. Metabolic damage caused by long-term dieting requires 6-12 months of gradual calorie recovery, which is more effective when combined with impedance training. Properly lowering the room temperature to 18-20 ℃ in winter can activate brown fat to produce heat, but it is necessary to prevent colds. Metabolic enhancement is a systematic engineering that requires multidimensional collaborative intervention of diet, exercise, and daily routine, and the effectiveness of a single measure is limited.