After losing weight, I found that my metabolism became particularly low. What can I do to improve it?

During the period of losing weight, most people are concerned about their leisure weight. If you find that your leisure weight will not drop again for a period of time, you will be very anxious. Why don't you stop lifting weights and come down? Is it because you lost weight in the wrong way, or because you didn't reduce the diet of ingredients? I firmly believe that many people will encounter such problems and then give up their weight loss plans halfway. If the resting weight will not drop again during weight loss, the first step is to summarize your weight loss plan again, and the second step is to improve your plan instead of giving up weight loss.

Why does high basal metabolism help to lose weight? Everyone's daily energy consumption includes three parts, namely metabolism, energy theme activities and food thermal effect. Metabolism refers to the kinetic energy necessary to maintain the most basic life activities of the body, accounting for 60% ~ 70% of daily energy consumption, which is the bulk of energy consumption. Energy thematic activities account for about 15% ~ 30% of daily energy consumption, which is much lower than metabolism. The key is to squeeze time and energy into the theme activities.

The thermal effect of food refers to the increased energy consumption due to eating, and the thermal effect of food in daily diet is about10%; Among carbohydrates, body fat and protein, the food in protein has a greater thermal effect. In order to improve the thermal effect of food, the proportion of protein can be increased, but too much protein will increase the pressure on the kidneys, so the promotion of food thermal effect is limited. If you analyze it like this, you can find that the main part of energy consumption-metabolism, is increasing instead of decreasing.

The first method: improve your diet plan. Many people will make a single diet plan during their weight loss. For example, if you only eat one dish for several days in a row, not only will your appetite conflict, but even your body will feel tired. People who lose weight are lazy, especially at the level of diet. A single diet always makes the body lack some nutrition. At this time, the metabolic efficiency of the body will decline, and the speed of losing weight will also slow down.

You need to improve your diet plan while losing weight. You don't have to eat the same ingredients. You need to have a cheating meal of 1-2 every month as a calorie supplement.

Because human body fat is difficult to ignite, it will reduce people's appetite, but it will make the skin and body brittle. If you restrict your diet, it is likely to have practical effects in the short term and rebound in the long term, reducing your metabolic capacity! Therefore, it is necessary to pay attention to the manipulation of energy sources of sugar, and then consume more protein needed to build whole body muscles. Then, due to the decline of fat decomposition ability, it is also related to insufficient water intake, so I feel thirsty! More water needs to be replenished before.

The second method: drink more water. Drinking plenty of water during weight loss will help the body lose weight and improve its metabolic ability. Studies show that people who drink more water during weight loss lose weight faster than those who don't drink water, and the weight loss rate will increase by 10%-20%.

Drinking more water is very important, and the timing of drinking water is also very important. For example, drinking a glass of water in the morning can promote detoxification and improve digestion and absorption. For another example, drinking a glass of water before three meals can enhance satiety, reduce appetite and reduce meals with ingredients. For example, drinking less soft drinks and drinking more water are all aimed at reducing calorie intake and cultivating a body that is not fat.

The third method: don't keep the exercise plan unchanged. Many people choose jogging as their weight loss exercise when they go to fitness exercise. In the first two months, jogging can really make them slim. However, in the middle and late period of jogging, many people find that the actual weight loss effect is not so significant, and the resting weight will not drop.

This is mainly the same way of exercise, a single heat output, leading to the body slowly producing memory. After the physical quality and physical strength are slowly improved, the body's heat output is reduced, so the actual effect of losing weight is getting worse and worse.

During weight loss, you don't have to choose a single exercise mode all the time. You can do self-weight training for 20 minutes before jogging, or jog for the first month and jump flies for the second month, which is a new challenge for your body and will increase your calorie expenditure.

The fourth method: don't stay up late during weight loss. If you always indulge yourself to stay up all night, or even stay up all night, your body is always in a state of fatigue, and your metabolism is always declining, so it is not easy to maintain efficient operation. Only by giving your body enough rest can you speed up your weight loss.

Whether you stay up late or often stay up late, it is not easy for you to lose weight quickly, but staying up late and staying up all the time will damage the actual effect of your weight loss. Try to go to bed early and get up early, and sleep no later than 23 o'clock.

The basal metabolic rate of sleep quality decreases10% ~15%, and it is very easy to get fat when lying in bed. However, sleeping too little every day is also harmful to metabolism. Sleep time is also the time for the body to rest and detoxify. Without a good rest, the metabolic ability will be weak. Ensure the quality of sleep from 23: 00 every night to 5: 00 the next morning, and the metabolic capacity of human organs will be stronger.