What is the fastest way to lose weight with slow metabolism

Improving the metabolic rate of weight loss can be achieved by adjusting the diet structure, mainly recommending high protein foods, spicy ingredients, green tea, whole grains, and foods rich in omega-3.

1. High protein foods:

High quality proteins such as chicken breast, fish, and eggs can produce a higher food heat effect, consuming more energy during digestion. Protein can also promote muscle synthesis, and the basal metabolic rate can be increased by 15% -30%. It is recommended to consume 20-30 grams of protein per meal, preferably boiled or steamed.

2. Spicy ingredients:

Capsaicin in chili peppers can stimulate adrenaline secretion and increase metabolic rate by 10% -20% in the short term. Ginger, garlic and other spices also have similar effects. These types of ingredients can promote fat oxidation, but patients with stomach diseases need to control their intake. 3. Green tea: The combination of catechins and caffeine in green tea can activate brown adipose tissue. Drinking 3-4 cups of green tea per day can increase energy expenditure by 4% -5%. Cold soaking method can better preserve effective ingredients and avoid stimulating the gastrointestinal tract when consumed on an empty stomach.

4. Whole Grains: Whole grains such as oats and brown rice are rich in B vitamins and dietary fiber, requiring more energy for digestion. The chromium element can improve insulin sensitivity, help stabilize blood sugar levels, and avoid excessive fat accumulation.

5. Omega-3 foods:

Salmon, flaxseed, and other foods are rich in omega-3 fatty acids, which can regulate leptin secretion and improve metabolic disorders. Consuming deep-sea fish 2-3 times a week or supplementing with 10 grams of flaxseed powder daily can help reduce visceral fat accumulation.

In addition to dietary adjustments, it is recommended to increase muscle mass through strength training, as muscle tissue burns three times more calories per day than fat. Ensure 7-8 hours of high-quality sleep per day, as insufficient sleep can lead to a decrease in leptin levels. Regular intermittent high-intensity exercise can increase basal metabolism by 5% -15% within 24 hours after exercise. Pay attention to replenishing sufficient water, 30-40 milliliters of water are needed per kilogram of body weight. Dehydration can reduce metabolic efficiency by 3%. Long term dieters need to gradually restore their calorie intake to avoid activating the body's hunger protection mechanism and continuously reducing metabolism.

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