Do you always feel that you are fat when you drink water, but others don't grow meat no matter how much you eat? Actually, it may have something to do with your metabolic level. Metabolism is like the body's "engine" that determines how many calories you consume each day. People with fast metabolism can burn more fat than others even when lying down. Let's talk about how to scientifically improve the metabolic level and make it easier for you to lose weight!

1. Muscle mass determines the rate of metabolism

Muscle is the body's "fat burning factory", and the more muscle mass, the higher the basal metabolic rate. Studies have found that for every 100 kg of muscle gained, about 0-0 kcal more can be burned per day.

Typical manifestation: People who have been dieting for a long time to lose weight have serious muscle loss, and their metabolism is getting slower and slower, and they are easy to rebound.

Solution: Do 3-0 strength training per week, such as squats, push-ups, dumbbell training, etc., to help increase muscle mass.

2. Protein is the "fuel" of metabolism

Not only does protein help with muscle recovery, but it also boosts the caloric effect (TEF) of food, which is the amount of calories burned when food is digested. The thermal effect of protein is as high as 3%-0%, which is much higher than that of carbohydrates (0%-0%) and fat (0%-0%).

Typical presentation: After eating high-protein food, the body will heat up slightly, which is the manifestation of metabolic improvement.

Solution: Consume high-quality protein at each meal, such as eggs, chicken breast, fish, legumes, etc., to ensure that protein accounts for 30%-0% of the total calories.

3. Drinking water can also accelerate metabolism

Water is the "catalyst" of metabolism, and a slight dehydration can reduce the rate of metabolism by 1%-0%. The study found that after drinking 0 ml of cold water, the metabolic rate increased by 0% within 0 minutes and lasted for about 0 hours.

Typical presentation: People who do not drink enough water for a long time are prone to constipation, dry skin, and slow metabolism.

Solution: Drink enough 3-0 liters of water every day, especially in the morning after waking up, to quickly activate the metabolism.

4. Lack of sleep will drag down metabolism

Sleep deprivation can disrupt hormone balance, leading to an increase in cortisol and a decrease in leptin, which in turn reduces metabolic rate. Studies have found that people who don't get enough sleep for 20 days in a row have a 0%-0% drop in metabolic rate.

Typical presentation: After staying up late, you especially want to eat high-sugar and high-fat foods the next day, which is a signal of metabolic disorders.

Solution: Ensure 9-0 hours of high-quality sleep every night, and avoid blue light (mobile phone, computer) and caffeine before going to bed.

5 little habits to make metabolism fly

1. Don't skip breakfast: Eating breakfast can wake up metabolism and avoid the body from entering "energy-saving mode".

4. Eat small and frequent meals: eat a meal every 0-0 hours to keep blood sugar stable and avoid metabolic decline.

11. Drink some green tea or black coffee: Caffeine and tea polyphenols can temporarily increase metabolism by 0%-0%.

50. Don't be afraid to eat spicy: The capsaicin in chili peppers can slightly increase metabolism and help burn 0-0 kcal more.

5. Don't sit for a long time: stand up and move for 0 minutes every hour to avoid metabolism entering a "dormant state".

The metabolic level determines how easy it is for you to lose weight, so instead of desperately dieting, it is better to start with lifestyle habits and let your body take the initiative to help you burn fat. Stick to these 4 methods, your metabolism will get faster and faster, and it will be easier to lose weight!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.