Boost your metabolism: Say goodbye to a body type prone to weight gain, starting with diet and exercise.

Boost metabolism

Metabolism and obesity

Your metabolism makes you gain weight even more when you try to lose weight.

Some people around us diet in an attempt to lose weight, but the result is often that they not only become weak and frail, but also gain weight instead. Why is this? The problem may be due to an abnormality in their metabolism, or the "speed" of their body's metabolic processes. Metabolism determines the proportion of calories the body burns; a fast metabolism means the body burns calories quickly; conversely, a slow metabolism means that a large portion of the calories ingested will be converted into fat and stored in the body.

Metabolic rate

The human body needs to consume energy to maintain heartbeat, blood pressure, circulation, respiration, body temperature, and the normal functioning of every cell. This energy consumption process is called "basal metabolism." The amount of energy consumed by basal metabolism each day or hour is expressed as the basal metabolic rate. A high basal metabolic rate means that the body consumes more energy at rest.

Skinny before 30, fat after 30

Statistics show that an infant's metabolic rate is about twice that of an elderly person. Adolescents in their growth period, due to the effects of growth hormone, can increase their metabolic rate by 15% to 20%, so they can eat more without gaining weight, as excess calories are used for growth. After age 25, the metabolic rate gradually declines, and the body consumes less energy. Even eating the same amount as before can lead to excess energy intake. In contrast, male hormones can accelerate the metabolic rate, making young men less prone to weight gain than women. Women over 30 are more likely to experience changes in body shape, and the culprit is metabolism. Its speed slows down with age, decreasing by about 2% every 10 years on average. If you eat the same amount at 30 as you did at 20, but your activity level hasn't increased, a thin 20-year-old can easily become an overweight 30-year-old.

Stop the fast train of metabolism

Slow down metabolism

Reduce fat in your diet: A person's weight depends largely not only on the amount of calories consumed, but more importantly on the source of those calories. If two foods have the same number of calories, one high in fat and the other primarily composed of protein and carbohydrates, which one is more likely to cause weight gain? The answer is obvious: the former. This is mainly because fat slows down metabolism. Therefore, consuming more foods rich in protein and carbohydrates can speed up the body's metabolism; conversely, excessive fat intake easily leads to weight gain.

Carbohydrate selection: It's important to note that not all carbohydrates contribute to calorie expenditure. So, how should you choose carbohydrates? Polysaccharide foods are the best choice, such as vegetables, fruits, whole-grain bread, and cereals. Starch and sugar-based foods, on the other hand, do not effectively increase the body's metabolic rate. When you eat these foods, only about 4% of the energy is converted into calories and burned off.

Slimming Tips

Do not attempt to lose weight by fasting, because nutritional balance is easily disrupted when dieting. Even if you lose weight, it is only temporary. Once you resume eating normally, it will be difficult to maintain your weight, and you will easily rebound. In severe cases, it can even lead to anorexia.

Exercise speeds up metabolism

Exercise burns a significant amount of energy, as the metabolic rate during intense exercise can be up to 20 times that of resting, while sleep lowers the body's metabolic rate. Even after stopping exercise, energy expenditure remains at a relatively high level. Research shows that the greater the muscle mass, the higher the metabolic rate. Therefore, people who exercise regularly burn more energy than those who don't due to their well-developed muscles. The most effective way to build muscle is through weight training; each pound of muscle can increase the metabolic rate by 15 calories per day. Cardio exercise also increases the metabolic rate; different intensities of cardio can increase the metabolic rate by 20% to 30%. Within 12 hours after exercise, for every additional level of exercise, the body will increase the metabolic rate by 10%.

Hot baths promote metabolism

Repeated hot baths can promote vasoconstriction and vasodilation, and stimulate sweat glands to sweat. Each bath should last 3 minutes, followed by a 5-minute rest, and then another hot bath. Repeating this cycle 3 times can unknowingly burn a significant amount of energy, equivalent to jogging 1000 meters. Furthermore, bathing promotes the renewal of old and new skin cells, keeping the skin smooth and delicate.

Slimming Tips

Heart disease patients are not suitable for using bathing to accelerate metabolism. Instead, they can soak their feet in hot water. This can dilate the microvessels in the feet, promote blood circulation throughout the body, increase cell permeability, improve metabolism, and at the same time achieve the effects of fitness and expectoration, as well as improve the condition of cold feet.

Use massage techniques to promote metabolism

The speed of metabolism depends on the smooth flow of lymph and blood circulation, which determines how quickly the body eliminates waste and toxins. Therefore, proper massage techniques can maintain smooth blood circulation, accelerate metabolism, and facilitate the excretion of waste products from the body.

Here are some acupoints that can help promote metabolism:

Baihui acupoint: Prevents overeating and constipation. The Baihui acupoint is located at the top of the line connecting the tips of both ears upwards. It has a calming effect and helps prevent overeating.

Zanzhu acupoint: Relieves eye fatigue and puffiness. It is located in the depression below the eyebrow. Eye fatigue and headaches can cause puffiness around the eyes, and this acupoint can alleviate the discomfort.

Qiuhou acupoint: Improves small intestine function. Located directly below the outer corner of the eye, on the outer side of the lower eye socket. It can regulate small intestine function and aid absorption.

Temples: Relieve eye fatigue and puffiness. Located in the depression about one finger's width behind the midpoint between the outer corner of the eye and the eyebrow, close to the hairline. This acupoint can promote metabolism.

Cheekbone point: Reduces facial puffiness. Slide your fingers upwards along the jawline to find a depression; this is the acupoint. It can effectively reduce obesity caused by excessive sugar intake.