9促进新陈代谢的简单方法（由科学支持）

新陈代谢是描述你体内所有化学反应的术语。

These chemical reactions keep your body alive and functioning.

但是，这个词代谢通常互换使用代谢速率或者你燃烧的卡路里数量。

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

具有高代谢也可以为您提供能量，让您感觉更好。

以下是提高新陈代谢的9种简单方法。

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

蛋白质causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats ( 1 ）。

Eating protein has also been shown to help you feel more full and prevent you from overeating ( 2 , 3 , 4 , 5 , 6 , 7 , 8 ）。

一项小型研究发现，当蛋白质占他们饮食的30％（ 9 ）。

Eating more protein还可以减少代谢下降经常协会吗iated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting ( 10 , 11 , 12 , 13 , 14 , 15 ）。

Summary

吃更多的蛋白质可以提高你的新陈代谢，使你燃烧更多的卡路里。它也可以帮助你少吃。

2. Drink More Cold Water

People who drink水instead of sugary drinks are more successful at losing weight and keeping it off ( 16 , 17 , 18 , 19 , 20 ）。

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

但是，饮用水也可能暂时speed up your metabolism( 18 , 21 ）。

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour ( 22 , 23 ）。

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature ( 21 , 24 ）。

水也可以帮助你填满。研究表明，在吃饭前半小时饮用水可以帮助你吃少了（ 25 , 26 , 27 ）。

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t ( 19 ）。

Summary

Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT)涉及快速而非常强烈的活动爆发。

即使在您的锻炼完成后，它也可以通过提高代谢率来帮助您燃烧更多的脂肪（ 28 , 29 , 30 , 31 ）。

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat ( 32 , 33 , 34 ）。

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17% ( 35 ）。

Summary

混合您的运动常规，并在一些高强度锻炼中添加，可以提高您的新陈代谢并帮助您燃烧脂肪。

4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism ( 36 , 37 , 38 , 39 ）。

This means you will burn more calories each day, even at rest ( 40 ）。

举重也将帮助您保留肌肉和打击下降新陈代谢that can occur during weight loss ( 41 , 42 , 43 , 44 ）。

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training ( 45 ）。

饮食后，抵抗训练的女性保持肌肉质量，代谢和力量。其他人失去了体重，但也失去了肌肉质量，经历了新陈代谢的减少（ 45 ）。

您可以找到重量，以包含在锻炼中online.

Summary

Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much对你的健康有害（ 46 ）。

一些健康评论员甚至被称为“新吸烟”。这部分是因为长时间坐在烧伤的卡路里较少，可以导致体重增加（ 47 ）。

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories ( 48 ）。

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a常设桌子( 49 , 50 , 51 , 52 ）。

您可以找到常设桌子套件和设置online.

Summary

Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. Drink Green Tea or Oolong Tea

Green teaand oolong tea have been shown to increase metabolism by 4–5% ( 53 , 54 , 55 ）。

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% ( 56 ）。

随着热量低，饮用这些茶可能对减肥和重量维护有益（ 57 , 58 , 59 ）。

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

然而，一些研究发现这些茶不影响新陈代谢。因此，它们的效果可能很小或仅适用于某些人（ 60 , 61 ）。

You can findgreen teaand乌龙茶在线的。

Summary

饮用绿茶或乌龙茶可能会增加你的新陈代谢。这些茶也可以帮助你减肥并保持关闭。

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism ( 62 , 63 , 64 ）。

然而，许多人不能以具有显着影响所需的剂量（ 65 ）。

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male ( 66 ）。

单独，向您的食物中添加香料的影响可能很小。然而，当与其他新陈代谢促进策略结合时，它可能导致略有优势（ 67 ）。

Summary

Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night’s Sleep

缺少sleep与肥胖风险的重大增加有关（ 68 , 69 ）。

This may partly be caused by the negative effects of sleep deprivation on metabolism ( 70 ）。

缺乏睡眠也与增加的血糖水平和胰岛素抗性有关，这既与发展型2型糖尿病的风险相连 70 , 71 , 72 , 73 ）。

It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone瘦白( 74 , 75 , 76 ）。

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

Summary

缺乏睡眠可以减少你燃烧的卡路里数量，改变你加工糖的方式，破坏食欲调节荷尔蒙。

9. Drink Coffee

Studies have shown that thecaffeine in coffeecan boost metabolism by 3–11%. Like green tea, it also promotes fat burning ( 77 , 78 , 79 ）。

然而，这似乎更多地影响精益的人。在一项研究中，咖啡增加脂肪的脂肪29％对精益女性，但肥胖女性只有10％（ 80 ）。

咖啡effects on metabolism and fat burningmay also contribute to successful weight loss and maintenance ( 77 , 81. ）。

Summary

Drinking coffee can significantly increase your metabolism and help you lose weight.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you减肥and keep it off, while also giving you more energy.