You will lose weight while lying down! The secret to keeping calories burning for 48 hours

 You will lose weight while lying down! The secret to keeping calories burning for 48 hours

Some people will gain weight after drinking water, while others will lose weight while lying down. The key difference lies in metabolism. How is your metabolism? "Healthy" designs simple movements that can be completed in 10 minutes a day, plus small habits of diet and life, to break the cycle of obesity and not feel tired at all.

Do you often complain that your food intake has not changed, but you are getting fatter? The key is metabolism. Because starting from the age of 30, the metabolism decreases by 5% every 10 years. That is to say, assuming that you eat 1800 calories a day and have not changed for 10 years, you can still wear size 10 clothes at the age of 35, and you will wear size 12 at the age of 45.

Obesity is the most serious health issue for Chinese people. The latest "Taiwan Nutrition and Health Survey" found that the body size of Chinese people is very different. 12 years ago (1993-1996), the proportion of men who were overweight and overweight accounted for 33.4%, and this year's survey has exceeded half (50.8%). The female obesity trend, although modest, also grew from 31.7% to 36.9%.

"The basal metabolic rate is the real code for fat and thin," said Liu Canhong, director of the Rehabilitation Medicine Department of Shuanghe Hospital. The basal metabolic rate means that when a person is still all day long, the body still needs to consume calories to maintain the heartbeat, body temperature, breathing and other basic bodily functions. Some people are very thin and can't get fat no matter how much they eat. Basal metabolism can burn 60% to 70% of body calories, while exercise accounts for 20% and digesting food only accounts for 10%, which shows the importance of basal metabolism.

The only thing that can change the basal metabolism is the amount of muscle. Each pound (about half a kilogram) of muscle can help you burn 30 calories a day, "It is consumed all the time, even when you are sleeping, you can also consume calories," explained Zhuo Junchen, a professor of physical education at Normal University.

But the rate of muscle loss is staggering. In premenopausal period (premenopauce), you start to lose half a pound of muscle every year. After entering menopause, you lose 1 pound of muscle every year. If you don’t pay special attention, you will lose nearly half of your body’s muscle at the age of 65, and your basal metabolism will slow down by 200 to 300 calories.

1. Weight training increases muscle and "eats" calories

The good news is that adding a little muscle can restore your metabolism. Duf University in the United States found that on average, every woman can gain 3 pounds of muscle as long as she performs weight training for 12 weeks, which can help "eat" 15% of her daily calories, about 300 calories (a bowl of rice), not only does not increase weight, More likely to lose weight as a result.

And when the exercise is over, the calories will continue to be burned, which is the so-called "after burn". According to the intensity of the exercise, it will usually burn four or five hours after the exercise, and it can burn up to 48 hours.

The increased lean mass from weight training will also increase the body's lean body mass. Most of the body weight is muscle, "forming a body composition that is not easy to get fat," said Director Liu Canhong.

Weight training builds bone strength

Another benefit of weight training is building bone strength. The "Taiwan Nutrition and Health Survey" found that 40% of women over the age of 50 in Taiwan have osteoporosis, surpassing those in Hong Kong and Japan. Strong bones can use more nutrients and burn more calories than weak bones.

Dr. Liu Canhong suggested that if the goal is to lose weight, it is recommended to do 30 minutes of aerobic exercise 5 days a week, including jogging, walking, swimming, cycling, etc. To increase your basal metabolism, add weight training. Including sit-ups, push-ups, etc. Dr. Liu himself often lifts children's schoolbags to exercise his arms, but carrying heavy weights is not considered weight training because it does not stimulate the muscles. Professor Zhuo Junchen suggested that weight training can be done with a slight sense of fatigue, 2 to 3 times a week.

What is weight training?

Weight training refers to the proper stimulation of muscles in various parts of the body to increase muscle strength and muscle endurance. Zhuo Junchen, a professor at the Physical Education Department of Normal University, suggested that weight training can target major muscle groups such as the pectoralis major, abdominal muscles, and back muscles. One movement should be performed about 8 to 15 times, 2 to 3 times a week.

2. There is a recipe for diet

In addition to building muscle, increasing your basal metabolic rate can be achieved through diet and small lifestyle habits. Try to imagine the body as a machine, with enough fuel to ensure peak performance.

Scientists have found that the most important eating habit is eating breakfast. Because the body has not eaten all night, the metabolism slows down. If it does not get enough nutrition at this time, the body function will automatically slow down to adapt, so that the body stores fat, as if the body is still sleeping.

Of course, it is also effective to take in more foods that help metabolism. Such as drinking plenty of water, eating more iodine-containing foods such as kelp and seaweed, drinking more green tea, etc. (◎ See box).

3. Ways to lose weight: sleep well, move more, laugh more, take a hot bath

Getting enough sleep can also increase your basal metabolic rate. Because sleep is an important time for protein synthesis and muscle building, good sleep can create good muscle and naturally increase the basal metabolic rate.

A study by the University of Chicago in the United States found that people who lacked sleep for 6 consecutive days had a 19-26% decrease in leptin (a hormone related to obesity, which releases a message to tell the brain whether they are hungry or not).

Other tips include soaking in a hot bath to increase body temperature, standing up and talking on the phone to increase activity, and laughing heartily can help you build a physique that is not easy to gain weight.

Break the cycle of obesity, just now.

Sculpture S-curve! 9 foods to speed up your metabolism

In Google, you can find more than 8 million secret recipes provided from all over the world by searching for keywords such as "enhance metabolism" or "accelerate metabolism". And food is the most attractive secret among them. How many people can resist the temptation of "eat more and lose weight"?

But unfortunately, as long as you digest food, you are burning calories, so there are no superfoods that can stimulate your metabolism. Your metabolism is at its peak in the first hour or so after you eat any food. The famous American Nutrition Coach Molly Kimball punctured that fantasy.

Zhao Qiang, a dietitian at Mackay Hospital in Taipei, also bluntly said that it is very difficult to actively improve metabolism through diet alone. The most active way is to exercise more. Let me tell you an astonishing statistic: you have to climb 310 floors to completely consume the calories of the 100-gram bag of potato chips you sneaked at work. It's not easy to spend more calories than you earn.

So why are there so many claims about food boosting metabolism? The final answer is revealed first, the premise is "eat in moderation and exercise more", and then we can talk about how to eat.

1. Eat chili

The "capsaicin" contained in peppers can cause the body's thermogenic response, which can indeed stimulate metabolism. Studies have pointed out that chili or any spicy food can increase metabolism by about 20%, and it lasts for about 30 minutes. But no other studies have shown that the effect lasts longer.

Yang Quelian, head of the clinical nutrition group of the Nutrition Department of Taipei Veterans General Hospital, also pointed out that spicy food is a strong taste, and it is very easy to eat, and it may make you eat more bowls and consume more calories. Yu Yiyan, a nutritionist at the Preventive Medicine Center of Tai Adventist Hospital, reminded that people with poor stomach should not try this method lightly.

2. Eat small meals frequently

If you want to lose weight, you should really control your calories and reduce your food intake.

However, some studies have found that for every 0.4 kg you lose, your basal metabolic rate will decrease by about 2 to 10 calories. That is to say, if you lose 4 kg, you will reduce your metabolism by 20 to 100 calories, which means You must consume 20-100 calories less every day to maintain your figure, otherwise you will gain weight more easily.

So don't just use dieting as the only means of losing weight.

Some people say that eating breakfast is to wake up the body's metabolism. In fact, when your body has no food to digest, your metabolism will drop, so eating small meals often can also help maintain metabolic efficiency.

"The key point is that your calorie intake per meal should not be too much, and the total calorie intake should be controlled within the required range, so as not to gain weight," Zhao Qiang also mentioned, so that the stomach capacity will gradually shrink, and the food intake can be gradually reduced.

3. Drink water and eat apples before meals to suppress appetite

Zhao Qiang also suggested that you can eat apples with low calories before and after meals, and then drink water, because pectin (soluble fiber) will expand after absorbing water, which can delay the speed of gastric emptying, thereby suppressing appetite.

In addition, Yang Quelian also mentioned that from another physiological point of view, as long as the blood sugar is maintained stable, it is not easy to over-stimulate insulin secretion, and it is also less likely to be hungry. There are many people who do not eat much breakfast on weekdays. You don’t necessarily feel hungry before lunch. Suddenly, you eat too much breakfast, but you feel hungry before lunch. This is caused by too much fluctuation in blood sugar.

4. Eat half a banana before exercise

The basic amount of carbohydrates can help burn fat. The so-called basic amount is about one and a half bowls of rice (if converted into toast, it is probably the amount of two slices of toast when making a sandwich), which can help you burn fat.

Zhao Qiang explained that to enter the body's burning cycle, carbohydrates are needed to bring in fat. If there are not enough carbohydrates, fat cannot be burned, or the burning speed slows down, and it is easy to accumulate. In addition, if you exercise for more than 30 minutes, Zhao Qiang also suggests that you can add a carbohydrate half an hour before exercise, such as half a banana, and replenish energy and electrolytes at the same time, which also makes it easier to burn fat.

5. Drink green tea

The catechins or caffeine substances in green tea can indeed help to improve the metabolism, especially the activity of fat-decomposing enzymes, while reducing the activity of synthetic enzymes.

But there is no conclusion on how much to drink. Zhao Qiang believes that this can only be used as a supplementary reminder.

6. The staple food intake of whole grain rhizomes

Zhao Qiang explained that whole-grain rhizome foods such as brown rice, oats, oatmeal, buckwheat, barley, etc., because of their low glycemic index (GI value), from a metabolic point of view, will reduce insulin secretion and reduce assimilation, which means It is not easy to synthesize fat.

In addition, if whole grain rhizomes have enough fiber, they will feel full enough, and the time for gastric emptying will be prolonged, which will also make insulin secretion more stable. And there are also studies that have found that fiber can help you burn about 30% more fat.

7. Drink enough water

Some say that drinking ice water can help stimulate your metabolism, which is because your body needs to burn extra energy to warm up. But let's make an extreme assumption: you can drink 1 liter of water at 0°C a day. 1 liter seems like a lot, but it only consumes 37 calories to raise the temperature from 0°C to 37°C. "Just eat One orange has 60 calories, and all the calories consumed will be offset,” Zhao Qiang explained.

However, drinking enough water is somewhat helpful in boosting metabolism. The body needs reverse osmosis to metabolize water, so drinking water itself consumes calories. There are also studies that have found that you may consume 2% fewer calories if you are dehydrated. How to calculate enough? "Body weight × 30 = the amount of water you need to drink per day," Yu Yiyan also suggested, you can add a lemon to 2000cc of boiled water, the citric acid contained in it can stimulate metabolism.

8. Eat meat in moderation

To put it bluntly, if you want to increase your metabolism, the most important type of food is protein; and meat is a type of protein, and you can also eat milk, eggs, beans, fish, etc. instead.

The function of protein is to help maintain muscle mass, which is directly proportional to the metabolic rate, and the larger the muscle mass, the more calories consumed. Yang Quelian pointed out that moderate intake of protein food can minimize muscle loss, and it is also the easiest to induce the heat generated by eating.

To provide you with a statistic: protein foods require 25% more energy to digest than other foods such as fats and sugars.

Therefore, Zhao Qiang reminded that if people want to lose weight, they still have to consume 1 serving of meat, fish, beans, and eggs for every 10 kilograms of body weight. Meat with a raw weight of 1 tael (about half the size of a palm), an egg, a piece of tofu with four compartments, and two slices of thin five-spice dried tofu are all considered as one serving.

9. Eat less sugary foods

Fruits are not only high in calories, but the fructose contained in them is an important factor that stimulates fat synthesis. A study led by Elizabeth Parks, an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center, found that when fructose was used instead of glucose, the process of converting sugar into fat increased significantly.

And people who consume more fructose before breakfast, even if they eat lunch four hours later, the body tends to store more lunch energy in the liver and turn it into fat instead of burning it for energy.

"Fructose, glucose, and sucrose can all be converted into triglycerides, but compared with glucose and sucrose, fructose directly skips the liver's regulatory pathway and is more likely to form triglycerides, that is, to form body fat faster," the researcher said. express.

Of course, beverages or foods containing fructose are even more taboo.

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