Middle aged weight loss truth: Is exercise ineffective? These 6 ways to double metabolism and naturally lose weight

Although they eat less than cats and move more tired than dogs, the numbers on the weight scale seem like they have taken root? The metabolism of middle-aged people is like a clock that has been secretly slowed down, but don't rush to blame age - you may just haven't found the switch to restart metabolism.

1. Muscle is the real fat burning engine

1. Hidden skill of muscle

Each kilogram of muscle can consume 13 calories per day, which is three times that of fat. Those girls and guys who exercise in the gym and watch TV shows while lying down consume more than those who are on a diet. Don't be fooled by the weight scale, body fat percentage is the number that should be closely monitored.

2. Tips for Resistance Training

Imagining farts while squatting Sit on a chair with your legs back, and perform push ups starting from a kneeling position. Three 20 minute resistance training sessions per week can be as effective as adding turbocharging to metabolism.

2. Drinking water can also promote high metabolism

1. The "metabolic lubricant" in the body

People who drink enough water can increase their metabolic rate by 30%, which is equivalent to consuming an additional 100 calories per day. Try placing a 1.5-liter water bottle on your desk and drinking it before 3 pm in the afternoon, your skin will become translucent.

2. Golden Time for Drinking Water

Wake up with 300ml of warm water in the morning to stimulate internal organs, drink water half an hour before meals to suppress appetite, and take two sips of water every 15 minutes during exercise. Just remember that the urine color is like light lemon water.

3. Eating right breakfast is equal to pressing the fast forward button

1. The magic of protein breakfast

The combination of two boiled eggs and a cup of sugar free soybean milk can make the body burn 15% more calories. The food heat effect produced by protein foods is equivalent to an automatic 10% discount on the calories consumed.

2. The choice of carbon and water is particular

Replace porridge with oatmeal and fine flour Mantou with whole wheat bread. These low GI foods are like sustained-release capsules, allowing blood sugar to rise steadily and preventing insulin from suddenly stocking up.

4. Fragmented exercise accumulates over time

1. Daily activities are also heat outlets

Walking back and forth while making phone calls, doing side leg lifts while watching TV, and tiptoeing when waiting for elevators. These inconspicuous small actions combined can consume an additional 200 calories per day, equivalent to jogging for half an hour.

2. Break the curse of sitting for long periods of time

Set an alarm for standing for 3 minutes per hour and take a long walk up the stairs when receiving water. Research has found that people who frequently interrupt sitting have an average waist circumference of 7 centimeters smaller.

5. Sleep is a natural metabolic supplement

1. Lack of sleep steals leptin

Staying up late for three consecutive days reduces the body's ability to process sugar by 40%. The growth hormone secreted during deep sleep is a good hand at breaking down fat.

2. Tips for improving sleep quality

Soaking feet in water at 40 degrees Celsius before bedtime is the most helpful for sleep, and using blackout curtains in the bedroom creates a dark night effect. Don't take more than 2 hours of extra sleep on weekends, otherwise your biological clock will become even more chaotic.

6. Gut microbiota determines metabolic efficiency

1. Good bacteria are metabolic assistants

300 grams of fermented foods per day, such as sugar free yogurt and kimchi. These probiotics can break down short chain fatty acids, specifically targeting stubborn visceral fat.

2. You should be able to eat dietary fiber.

Replace white rice with mixed grain rice, eat fruits with skin, and blanch vegetables before stir frying. Soluble fibers absorb water and expand like sponges, while insoluble fibers clean the intestines like brooms. Getting fat in middle age is not an inevitable fate, just like rusty gears that can rotate smoothly with a little lubricant. Starting from tomorrow, I will try these methods. Maybe one day when I look in the mirror, I will find that my light self has never left.