During weight loss, many people experience a decrease in their metabolism due to excessive dieting, making it harder to lose weight in the later stages and increasing the likelihood of weight regain. The key to making weight loss easier is to boost metabolism. People with a high metabolic rate can burn more calories, leading to faster weight loss.
Here are five methods to increase your metabolic rate and make weight loss more effective:
Method 1: Choose lean meats high in protein and low in fat.
People trying to lose weight need to supplement with high-quality protein, which promotes muscle synthesis and reduces muscle loss, helping you maintain a high metabolic rate. Protein is a macronutrient, and the body takes longer to break down proteins, resulting in a more extended feeling of fullness.
When choosing meats, always select high-quality ingredients that are low in fat, such as lean meat instead of pork belly, chicken breast instead of thigh meat, steamed fish instead of braised fish, and boiled shrimp instead of dry pot shrimp. This way, you can supplement the body with the required protein while controlling calorie intake.
Method 2: Consume 500g of high-fiber vegetables daily.
Vegetables have low calories, and eating a large portion of vegetables before meals can reduce the intake of other high-calorie foods and promote intestinal motility, preventing constipation.
There are many vegetable options, and we can rotate them, such as crisp and refreshing broccoli, green and tender spinach, sweet and crisp celery, and sweet and crisp lettuce. These not only satisfy your taste buds but also speed up waste elimination, making your body function more efficiently.
Method 3: Intake of coarse and refined grains in a 1:1 ratio.
During weight loss, you should eat less refined staple foods and more whole grains. Whole grains such as brown rice, oats, tubers, legumes, and buckwheat are rich in dietary fiber and various vitamins and minerals, which can increase satiety and promote intestinal motility. Refined grains like white rice and white flour have a better taste and are easier to digest. Combining them in a 1:1 ratio can meet the body’s energy needs while controlling blood sugar levels, effectively inhibiting fat accumulation, and laying a solid foundation for boosting metabolism.
Method 4: Schedule 3 strength training sessions per week.
Strength training includes push-ups, squats, and dumbbell bench presses. These exercises can effectively stimulate muscle growth and increase muscle mass. Muscles also consume more energy at rest, thereby greatly increasing the basal metabolic rate and making weight loss more significant.
Strength training should start with compound movements, training the body’s muscle groups comprehensively, and maintaining a one-day training, one-day rest pattern. This allows muscles enough time to repair and grow, resulting in tighter body lines after losing weight.
Method 5: Soak your feet before bed.
During this process, hot water can dilate the blood vessels in the feet, promote blood circulation throughout the body, cause sweating, expel dampness and cold from the body, and effectively improve sleep quality.
Soaking feet before bed can also effectively relax the body and mind, reduce stress, eliminate fatigue from the day, help regulate hormone levels in the body, and positively affect metabolism, accelerating the breakdown and consumption of fat.
