I only realized after losing 36 pounds! Just relying on 5 'stupid methods' to improve metabolism, it really works

Watching the numbers slowly drop off the scale, the sense of achievement is even more exciting than winning the lottery! The transformation of 36 pounds does not rely on any god Strange pills, but using the simplest 'stupid method' to awaken the dormant metabolic system. These methods are so simple that you may not believe them, but the effects are truly visible.

1. Drinking enough water is the strongest metabolic catalyst [SEP]. This cup of water in the morning is like a key to starting a car, which can immediately increase the basal metabolic rate by 13%.

2. Carry an 800 milliliter water bottle with you.

Research has found that for every 500 milliliters of water consumed, the metabolic rate increases by 30% within 10 minutes. Place the kettle within sight, and the amount of water consumed will naturally increase.

3. Adding slices of lemon makes it more flavorful.

Polyphenols in lemon can promote liver detoxification. When you find plain water tasteless, you can add some natural flavor. Pay attention to diluting and drinking for those with excessive stomach acid.

II. Protein is the combustion promoter of metabolism

1. You must have enough protein

boiled eggs, sugar free soybean milk and other high protein breakfasts for breakfast, which can make the body produce higher food heat effect. Compared to a carbohydrates breakfast, it consumes 20% more calories.

2. Protein quality in the palm of your hand for each meal.

Estimate the amount of high-quality protein in the palm of your hand for each meal. Chicken breast, fish meat, and tofu are all good choices, as the digestion process itself burns calories.

3. Timely protein supplementation after exercise

Drinking a glass of whey protein within 30 minutes after exercise can maximize muscle repair. For every 1 kilogram increase in muscle mass, an additional 110 calories are consumed per day.

3. The cumulative effect of fragmented exercise is amazing

1. Get up and move for 2 minutes every hour

Set a sedentary reminder and do a few simple squats or stretches. Accumulated fragmented exercise can consume an additional 200-300 calories per day.

2. Walk one more stop on the commute

Replacing some rides with walking is equivalent to running an extra half marathon every week over time. Tightening the core while walking has a better effect.

3. Do micro exercises while watching TV

During advertising time, do small movements such as squatting against the wall and standing on tiptoes. Don't underestimate these fragmented moments, you can lose an additional 1.5 pounds of pure fat in a month.

4. Sleep is a hidden metabolic switch

1. Fixed bedtime

Going to bed at the same time every day helps establish a biological clock. People with regular sleep patterns have a resting metabolic rate 6-8% higher than those who stay up late.

2. Stay away from blue light 90 minutes before bedtime

Blue light on mobile phones can inhibit melatonin secretion, so switch to a warm light desk lamp for reading. Growth hormone secretion is most vigorous during deep sleep, which is the golden period for fat burning.

3. Keeping the bedroom at 16-20 ℃

A slightly cool environment can activate brown fat, which is specifically responsible for heat production. Thin covers are more conducive to metabolic operation than turning on air conditioning.

5. Gut microbiota determines metabolic efficiency

1. Eating 5 different colored vegetables every day

Different colored plant nutrients can nourish different microbial communities. Try turning the dining table into a rainbow color, as microbial diversity determines metabolic flexibility.

2. Regularly supplementing fermented foods

kimchi and sugar free yogurt with probiotics can optimize the intestinal environment. A healthy gut microbiota can extract 15% more food nutrients.

3. Have some resistant starch for dinner.

Cool sweet potatoes and overnight oats are rich in resistant starch, which is a favorite dietary fiber for probiotics. Carrying hunger without worrying about gaining weight.

These methods seem simple, but together they are Rocket. A white-collar worker persisted for six months and her waist circumference decreased from 2 feet 4 to 2 feet 1. During the physical examination, doctors were surprised by the changes in her metabolic indicators. Remember, weight loss is not a short-term sprint, but rather cultivating lifestyle habits that make the body automatically lose weight. Starting today, choose two or three practical exercises. Your metabolic engine is waiting to be awakened!