促进新陈代谢的方法

Do Cardio

做有氧运动

If you're looking for a way to burn more calories with little effort, you've come to the right place. We've got over 27 simple ways you can boost your body's fat-burning potential, all day, the easy way. Cardio is crucial for keeping your metabolism running smoothly. In one study, researchers found that after a tough 45-minute cycling workout the subjects slashed 190 calories above their resting metabolic rate for 14 hours after their workout! According to the study author Dr. David Nieman, a professor of exercise science at Appalachian State University, "If you do just two to three vigorous bouts of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended during exercise plus what you burn afterward."

如果你想花更少的力气燃烧更多的脂肪，那你就找对地方了。我们有27种以上的简单方式，可全天候提高身体脂肪燃烧的潜能，而且很简单。有氧运动对保持新陈代谢平稳运行至关重要。在一项研究中，研究员们发现在45分钟高质量的骑自行车运动后，研究对象的静息代谢率在运动后的14小时内大幅减少190卡路里！该研究的作者大卫·尼曼博士是美国阿帕拉契州立大学锻炼科学的教授，据他所述，“如果你每周进行2到3次45分钟的高效锻炼，那么每隔两周在锻炼时和锻炼后消耗的总脂肪量足有一磅。”

Eat Breakfast

吃早餐

After a long night of fasting, your body needs fuel to rev up its metabolism. Skipping breakfast can slow down your body's ability to burn fat as it tries to conserve energy, so make sure you eat a healthy breakfast within an hour of waking up in order to help keep your metabolism running on high. These healthy breakfast recipes can be made the night before if you find you are skipping breakfast because you are too rushed to prep in the morning.

在漫长一夜的禁食后，你的身体需要补充能量以加速新陈代谢。不吃早餐会减缓身体燃烧脂肪的能力，因为身体需要储存能量，所以在起床后的一小时内吃早餐能帮助加快新陈代谢。可以在前一晚就做好这些健康的早餐，这样第二天早上急急忙忙准备的时候你就不会忘记吃早餐了。

Schedule in Exercise

有锻炼计划

Exercise doesn't just melt away fat because of the amount of energy you're expending - it actually changes your DNA to boost your metabolism immediately. Experts recommend up to an hour to see the DNA-changing benefits, so keep it up by scheduling your workout throughout the week to ensure you don't miss it.

锻炼不仅会因为消耗能量而燃烧脂肪——而且锻炼真的能改变你的DNA并即刻促进新陈代谢。专家建议最多锻炼一个小时就可享受DNA变化带来的好处，所以每周都进行锻炼吧，这样你就不会错过这些好处了。

Don't Skip Meals

每一餐都要吃

You might think that passing on dinner would translate to a slimmer waistline, but it's doing just the opposite. Skipping meals can trick the body into thinking it's not getting enough food, which causes it to hold on to extra calories once it's fed. Keeping blood-sugar levels consistent will keep metabolism functionally properly, so be sure to eat six small meals a day to keep hunger at bay.

你可能会觉得不吃晚饭腰会变细，但事实却恰恰相反。不吃饭可能会使身体认为没有获得足够的食物，因此，一旦你吃东西的时候，身体就会储存额外的热量。保持血糖水平持平可有助于新陈代谢正常运转，所以要确保每天吃六顿哦，这样就可以不再饥饿。