Successfully lost 45 pounds, 3 tips to improve your metabolic level, weight loss is really fast!

Behind the transformation of losing 45 pounds lies the golden rule of metabolic enhancement. Those who always say they are "overweight even when drinking water" may just have their metabolic engine not ignited. Don't rush to calculate calories, let's first take a look at these three tips for the body to actively burn fat.

1. Dietary code to activate metabolism

1. Protein priority principle

Eat a palm sized amount of high-quality protein before each meal, such as chicken breast, fish, or soy products. The food heat effect of protein can increase metabolic rate by 15% -30%, which is three times that of carbohydrates.

2. Cleverly eat carbohydrates

Replace refined rice and flour with coarse grains such as brown rice and oats, and pair them with sufficient dietary fiber. This way, blood sugar levels will not fluctuate dramatically, insulin secretion will be smoother, and fat accumulation will be less likely.

3. Timely replenish water

Drink 100-150ml of warm water every 1-2 hours, and the body will consume energy while heating the water temperature. Adding some lemon or cucumber slices can also promote liver detoxification function.

2. Exercise modification metabolic mode

1. Fragmented exercise accumulation

Short term exercise of 5 minutes 6 times a day is more effective in maintaining a high metabolic state than continuous 30 minute exercise. Doing a few squats during office breaks and putting your toes on when waiting for the elevator are both good choices.

2. Strength training is essential

Resistance training should be conducted 2-3 times a week. For every 1 kilogram increase in muscle mass, the basal metabolic energy should be increased by 50 calories. Starting from hand training, gradually increase the use of elastic bands or small dumbbells.

3. Intermittent high-intensity training

attempts a cycle of 20 seconds of full strength exercise followed by 40 seconds of rest. Within 24 hours after this exercise, the body continues to burn more oxygen and calories.

3. Metabolic Bonus of Lifestyle Habits

1. Ensure Deep Sleep

Sleep before 22:30. People with poor sleep quality consume 300 fewer calories per day than the average person. Stay away from electronic devices one hour before bedtime and create a dark sleeping environment.

2. Managing stress levels

Long term stress can lead to an increase in cortisol, which promotes fat accumulation in the abdomen. 10 minutes of mindfulness breathing or taking a warm bath every day can be very helpful.

3. Keep the body warm

Increase the indoor temperature appropriately and avoid wearing exposed umbilical clothing. For every 1 ℃ increase in body temperature, the basal metabolic rate increases by 13%. Drinking some ginger tea also has a similar effect.

An office worker who implemented this method had a body fat percentage decrease from 32% to 24% and a waist circumference reduction of 15 centimeters after three months. Remember that metabolism is like a bank account, depositing good habits is necessary to continuously earn "interest". Start adjusting the details of your life now and turn your body into a 24-hour fat burning machine!