How to make the body metabolize quickly and absorb weakly

Improving metabolic efficiency and reducing excessive nutrient absorption can be achieved through five methods: adjusting dietary structure, increasing muscle mass, optimizing daily routines, scientifically hydrating, and targeted exercise.

1. Adjusting dietary structure:

A high protein and high fiber diet can significantly enhance the caloric effect of food. Protein digestion requires consuming 20% -30% of one's own calories, while dietary fiber in whole grains and green leafy vegetables can delay sugar absorption. Daily protein intake should reach 1.2-1.6 grams per kilogram of body weight, while reducing the proportion of refined carbohydrates. Replacing white rice with brown rice can reduce blood sugar load by about 30%.

2. Increase muscle mass:

The daily basal metabolic expenditure per kilogram of muscle is 13 calories, which is three times that of adipose tissue. Resistance training such as squats and push ups 3 times a week can increase muscle mass by 1.5 kilograms and increase resting metabolic rate by approximately 7% after 6 months. Muscle tissue is more sensitive to insulin and can reduce the conversion of excess calories into fat.

3. Optimize daily routine:

Continuous sleep for less than 6 hours can reduce leptin levels by 18% and increase ghrelin levels by 28%. Maintaining a regular sleep pattern from 22:00 to 6:00 can stabilize the cortisol rhythm, and during the deep sleep stage, the secretion of growth hormone can be up to five times higher than during the day. This hormone can promote fat breakdown metabolism. Taking a 20 minute nap at noon can reduce stress hormone levels by 17%.

4. Scientific hydration method:

Drinking 500ml of cold water can temporarily increase metabolism by 12% for 1 hour, and catechins in green tea can increase fat oxidation rate by 17%. Drinking 200ml of warm water 8 times a day is more effective in maintaining the activity of gut microbiota than drinking large amounts of water in a concentrated manner. Specific bacterial strains such as Akkermansia can reduce dietary fat absorption by up to 15%.

5. Targeted exercise strategy:

Excessive oxygen consumption within 24 hours after high-intensity interval training can reach 15% of exercise consumption, while brisk walking for 20 minutes 30 minutes after a meal can reduce postprandial blood glucose peak by 27%. The speed at which water temperature conducts heat during swimming is 25 times that of air, and 40 minutes of breaststroke can consume an additional 150 calories. During the implementation of SEP, it is important to pay attention to a gradual and gradual approach, as a sudden significant reduction in calorie intake may trigger metabolic compensation mechanisms. It is recommended to record weekly indicators such as waist circumference and body fat percentage instead of simply focusing on weight. Using olive oil instead of animal fats during cooking can reduce saturated fatty acid intake. People who sit for long periods of time can set a standing office time of 5 minutes per hour, which is equivalent to consuming an additional 200 calories per day due to the cumulative effect of non exercise calorie consumption. Keeping a diet diary can help identify hidden high calorie foods, while supplementing with complex B vitamins can ensure the normal activity of metabolic enzymes.