17 ways to keep healthy and improve your metabolism, eating spicy food and drinking coffee are also effective!

The original intention of most people to participate in running is for health. The greatest benefit that exercise brings to us speeds up the body's metabolism. It shows that the spirit is good, and the rate of metabolism is the benchmark of our health.

It is worth noting that the body's metabolic rate gradually slows down with age. The study found that after the age of 25, metabolism slows by 5-10% every decade; for a person with an average lifespan, metabolism slows by 20-40% over a lifetime. But some people slow down only 0.3% every decade, or only 1% to 2% in a lifetime, either because of genes, body size, or because of exercise and physical activity.

What are the ways to speed up our metabolism? Here are 17 tips for you.

Increase exercise intensity

High-intensity aerobic exercise can increase the resting metabolic rate of the body more effectively and persistently. Aerobic exercise, such as running, does not give us stronger muscles, but boosts the body's metabolism for a period of time after exercise.

Increase muscle

The human body consumes almost 6 calories per 450 grams of muscle every day to maintain the body's needs, while every 450 grams of fat burns only 2 calories a day. Even if we don't exercise all day, we are burning calories, and people with strong muscles have a higher resting metabolic rate. We might as well pay attention to strength training in peacetime, so as to improve the average metabolic rate.

Avoid being sedentary

Nowadays, many office workers sit for a long time, which not only makes their bodies in a state of sub-health, but also easily leaves behind many problems such as high blood pressure and diabetes. Unlike athletes who spend a lot of time on the playground every day, we should avoid sitting still for a long time. After working for a period of time, getting up and doing activities are helpful to us.

Experts suggest that when time permits, exercise for 1 hour a day, and the combination of aerobic and anaerobic, you can obtain a stable metabolic rate.

Get enough sleep

Sitting for a long time does not help metabolism, but sleeping for a long time is beneficial. Many people have similar feelings. If they often stay up late or have an abnormal schedule for a period of time, they feel that they are getting old very quickly. Experiments at the University of Surrey in the UK have shown that dozens of genes have changed in the body of people who lack sleep, including genes related to metabolism.

The metabolic rate decreases by about 10% during sleep, and lack of sleep may reduce the body's ability to regulate glucose, reduce leptin secretion and increase ghrelin secretion, making people prone to hunger and indirectly causing abnormal fat metabolism. And in the morning, you will face a shortage of energy stocks in the body, which will affect your thinking ability. To this end, experts recommend getting at least seven hours of sleep a day.

Occasionally eat spicy food.

Capsaicin in chili peppers stimulates metabolism, accelerates the activity of body cells and helps control weight.

When eating spicy, it is best to match some cool food, such as duck, fish, balsam pear, lotus root, etc., which can play a role in clearing away heat and nourishing yin and moistening dryness. What needs to be reminded is that those who are easy to get angry, such as Yin deficiency constitution and solid heat constitution, need to be restrained in eating chili peppers.

Of course, we can't eat chili in one mouthful, so in order to quickly improve our metabolism, we can add some chili powder to our daily noodles or cooking.

Drink plenty of water

Everyone knows to drink at least 8 glasses of water a day, but did you really do it?

If you are thirsty, your metabolism will slow down. Adults who drink more than eight glasses of water a day burn more calories than those who drink only four cups of water a day, a study has found.

Drink coffee and tea in moderation

Like capsaicin, caffeine boosts metabolism. It is not only a stimulant of the central nervous system, but also a metabolic switch.

Studies have shown that drinking caffeinated drinks every day can speed up metabolism by 5% and 8%. This is because in addition to caffeine, tea polyphenols can increase gastrointestinal peristalsis, thus helping to improve metabolism.

Drinking 2 to 4 cups of green or oolong tea during exercise can cause the body to burn 17% more calories in a short period of time.

Moderate drinking

Moderate drinking here is what we often call "drinking". We all know that excessive drinking can damage the liver, leading to a decrease in metabolism, whereas moderate drinking can increase blood circulation and boost metabolism.

Sports drink

Many people drink sports drinks to replenish energy after exercise because they sometimes contain taurine, which speeds up metabolism and helps burn fat. But some people drinking energy drinks can cause some problems, such as high blood pressure, anxiety and insomnia.

Regular and quantitative food intake

Excessive food intake will lead to excess fat, resulting in an imbalance in fat metabolism. But excessive dieting makes the metabolic rate go from bad to worse. Many weight loss methods are popular now, among which fasting is one. Studies have shown that fasting for three days is enough to damage the body's metabolic function. So don't over-pursue weight loss, and people on a normal diet should not easily try fasting.

You can only eat some healthy snacks between meals, such as nuts, fruits, etc. However, we should first understand the speed of our metabolism before we can make a reasonable diet plan to maintain the right figure and meet our energy needs.

Bask in more sun

Summer is coming, and many people hide indoors for fear of the sun, which leads to vitamin D deficiency in the body. Vitamin D can help maintain cell health and bone growth and maintain a normal metabolic rate. Lack of vitamin D may lead to disorders of calcium and inorganic salt metabolism in bones.

When we go to work on weekdays, we might as well have a "walk a hundred steps after meals and live to 99", which not only helps digestion, but also promotes the absorption of vitamin D.

Eat coarse grains

Whole grains, such as oats, are rich in dietary fiber, which can effectively lower cholesterol, clean the intestines and stomach, and help maintain normal metabolism. Such as fish, shrimp, beans, etc., itself also has the role of promoting metabolism.

If some processed foods are used for a long time, it will easily lead to vitamin B and E deficiency, and will reduce the intake of trace elements such as potassium, zinc and iron, thus affecting human metabolism.

Eat snacks moderately

This is what we call eating less and eating more. Eating a small number of meals or snacks every three or four hours can keep your metabolic rate at a high level and burn more calories. If you eat irregularly or if the interval between meals is too long, the metabolic rate will slow down between meals.

Thoroughly clean fruits and vegetables

Nowadays, pesticides are often attached to the surface of some fruits and vegetables, and toxic substances accumulate in fat cells, interfering with energy metabolism and slowing down metabolism. Therefore, when washing vegetables and fruits at ordinary times, it is best to scrub under running water for half a minute, then soak and rub and then rinse, especially some green leafy vegetables should be washed several times.

Supplement of protein

The body burns twice as many calories when digesting protein as when digesting fat or carbohydrates. So we can replace some carbohydrates with low-fat foods rich in protein to boost metabolism. Fish, white meat (chicken), nuts, beans, eggs and other good choices.

In order to achieve a balanced diet, replacing some carbohydrates with low-fat foods rich in protein can boost metabolism. Good sources of protein include: lean beef, turkey, fish, white meat (chicken), tofu, nuts, beans, eggs and low-fat dairy products.