五种方式增强身体新陈代谢

原作者：
来源5 Ways to Keep Your Metabolism Up
译者ksyoo

You're eating healthier than ever, but your muscles feel flabby, your energy is sapped and your jeans feel increasingly snug, particularly in the belly, hips and rear.

虽然我们的饮食越来越注重健康，但是你是否经常感觉到肌肉松弛？能量不足？牛仔裤越来越紧，尤其是腹部和臀部？

The sad truth: Metabolic rate (the number of calories we burn in a day) plummets as we age, decreasing about 1 percent each year after we hit 30. But research shows there are things you can do to help combat metabolic slowdown.

在生理上，身体的代谢率(每日燃烧的能量)随着年龄的增长而大幅下降，30岁以后每年下降1%。但总会有办法帮助我们阻止代谢率的下降。

"When our metabolisms slow down isn't just age-related," explains Christine Gerbstadt, M.D., registered dietitian and spokeswoman for the American Dietetic Association. "Body composition, which is determined by genetics, diet and activity, also plays a major role."

“当我们身体代谢下降时并不一定与年龄有关”，医学博士、注册营养学家、美国饮食协会Christine Gerbstadt说，“身体状况由基因决定，但饮食与行为同样起很大作用。”

Read on for five ways to keep your fat-burning furnace humming.

以下五种方式能够让你的脂肪燃烧炉全力运转：

1. Build muscle. Since fat is burned in your muscle, you want to activate as many muscle fibers as possible. Weight training increases lean muscle mass, which raises the amount of calories your body uses, even when you're at rest. What's more, since there's less fat in your body (and your muscles), blood moves better so you have more energy -- without eating more food. So if you haven't been incorporating strength training into your fitness routine, now is the time to start!

1、练肌肉：尽全力的锻炼肌肉，因为脂肪是在肌肉中燃烧。举重训练能够增大肌肉量，从而使身体需要更多的卡路里，即使是在休息的时候。因为身体和肌肉的脂肪少了，血液的流动更通畅，因此你会感到更有力量---在不吃更多食物的状况下。如果你还没有把力量训练加入到健身计划中，那还等什么！

2. Start eating! "Your body is a 'refuel as it goes machine,' which simply means it needs to be consistently fed to provide energy to live," explains Mark MacDonald, author of the bestselling book Body Confidence. "This type of consistent feeding stabilizes your blood sugar levels and creates internal hormonal balance" -- and that keeps you from packing on the pounds. His advice: Eat within an hour of waking to kick-start your metabolism. Then keep eating every three to four hours ending an hour before bedtime.

2、吃东西：“身体就像机器一样需要补给，简单的说身体需要不断的食物供应来提供能量。”畅销书《身体信心》的作者Mark MacDonald说。“不断吃东西能够稳定血液中糖份含量达到体内激素平衡。”并且并不会使体重增加。MacDonald建议：醒来后的一小时内吃东西让代谢开始工作，然合保持每三到四小时进食一次，直到睡前的一小时。

3. Nosh on protein at every meal and snack. Protein has a greater metabolic boost than fat or carbohydrates. Biting, chewing, swallowing and digesting food takes energy -- it's known as the thermic effect of food and it can burn up to 30 percent of the calories on your plate. The more complex the food (think steak, legumes and fibrous vegetables), the more calories you burn as it travels through the digestive tract. Protein also contains leucine, an amino acid that prevents muscle loss when you're dieting. A simple strategy: For a quick and easy snack, keep peanuts in your pocketbook, trail mix in your desk drawer and hard-boiled eggs in the fridge.

3、多食蛋白质：比起脂肪和碳水化合物，蛋白质更能促进代谢。吞咬、咀嚼、吞咽、消化均需要能量。这就是所谓的热疗效应，可以燃烧掉所进食物的30%的热量。食物越复杂，如：牛排、豆类、纤维质蔬菜，经由消化道所燃烧的热量越高。蛋白质中含有亮氨酸，这是一种氨基酸能在你节食的时候阻止肌肉消失。小技巧：口袋里随时备有花生，办公室抽屉里放上干果，冰箱里备有煮大了的鸡蛋。

4. Get moving. Interval training with bursts of high intensity cardio will stoke your metabolic rate and keep it humming for hours. So instead of logging in your regular half-hour on the treadmill at a steady 4.5 mph pace, try the interval option or hit the road and take advantage of changes in the terrain. Run in the sand or up hills and use landmarks to signify a change of pace. And squeeze in extra calorie burning whenever you get the chance, advises Gerbstadt.

4、动起来：间隔性的高强度有氧运动使身体代谢率激增并持续数小时。与其规律性的每天在跑步机上以每小时4.5英里的速度运动半小时，不如变换一下，运用地理条件的优势去路上跑。在沙地上跑，或往山上跑，用路标标记速度的变化。只要有机会，榨出身体内多余的热量。

5. Drink water. Studies show that people who drink 8-ounce glasses of water eight to 12 times a day have higher metabolic rates than those who drink four. Want to lose an extra 6.6 pounds a year? Drink half a liter of water before breakfast. According to researchers at Virginia Tech in Blacksburg, Va., people who downed water before their first meal of the day consumed an average of 75 fewer calories at breakfast than those who didn't drink up first.

5、多喝水：研究表明每天喝8-12杯水的人(一杯水227ml，相当于半瓶矿泉水)比只喝4杯水的代谢率高。每年想再多减6斤？早饭前喝500ml水！根据弗吉尼亚理工学院的研究，在早饭前喝水的人比不喝的人平均多消耗75卡路里热量。

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