To burn body fat, you need to boost your 'metabolism'... 8 practical ways to do so in daily life!

Hmm...

The one I really keep the best among the eight is

Drinking coffee! Right? Haha

Adequate sleep is...

I'm already in this state now... It's already hopeless... ㅠ_ㅠ

Strength training and interval training...

I am reflecting.

Haha... to those on a diet!!!

8 Practical Ways to Incorporate into Daily Life!!! Make an effort to practice them~~

A healthy diet is essential!

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Secrets to boosting metabolism that can be practiced in daily life

신진대사는 체지방을 태우고 신체 기능을 수행하는 데 필수적인 역할을 한다. 우리가 섭취한 음식을 에너지로 변환해 호흡, 혈액 순환 등의 기능을 돕는다. [사진=게티이미지뱅크]

Metabolism plays an essential role in burning body fat and performing bodily functions. It converts the food we consume into energy, aiding functions such as breathing and blood circulation. However, metabolism varies depending on factors such as body shape, gender, and age, and it tends to slow down with age. Therefore, it is important to practice habits that boost metabolism regularly. Based on information from the American health media outlet Health, here are methods to improve metabolism.

Interval training = High-intensity interval training (HIIT) and other forms of interval training are effective ways to boost metabolism. Interval training helps you breathe in more oxygen and encourages the mitochondria, the small organelles within cells, to work harder in burning energy. For example, during running, swimming, or cycling, increasing the pace for 30 seconds and then returning to normal speed is a common method. However, excessive interval training can reduce mitochondrial function, glucose tolerance, and insulin secretion, so caution is advised.

Strength training = resistance exercise, that is, strength training is an important method to increase metabolism, strength, and endurance. By building muscles through strength training, metabolism can be accelerated.

Adequate calorie intake = Severely restricting calorie intake can cause the body to adapt by using fewer calories. This does not help metabolism. When attempting weight loss, it is important to consume enough calories to prevent a slowdown in metabolism and to meet at least the basal metabolic rate (RMR).

Consistent exercise = After high-intensity workouts, oxygen consumption in the body increases, and it takes time for the body to return to its previous RMR. During this period, the body burns more calories than usual. However, the high calorie expenditure does not last long. About an hour after exercise, it returns to RMR. Instead, by exercising regularly and maintaining a balanced diet, you can maximize your metabolism.

Avoid trans fats = Trans fats are not only harmful to the heart but can also impair the body's ability to burn body fat. They can particularly negatively affect the way the body metabolizes blood lipids and fatty acids. Trans fats are found in processed foods such as popcorn, snacks, cakes, French fries, croissants, and margarine.

Consuming more protein = When breaking down protein, it takes longer than fat or carbohydrates. That's why you feel fuller for a longer time after eating meat. Protein uses energy to digest, which increases metabolism. One way to quickly increase protein intake is to add protein to smoothies consumed after exercise.

Drinking coffee = Caffeine stimulates the central nervous system, promoting metabolism. Coffee provides energy and antioxidants. It also increases energy levels during exercise, allowing for more intense and longer workouts, leading to greater calorie expenditure. However, the metabolic boost from caffeine is small, making it difficult to notice changes in weight.

Adequate sleep = Sleep plays an important role in regulating metabolism. Sufficient sleep is different from increasing metabolism, but it can prevent weight gain. Adults should aim for at least 7 hours of sleep. If sleep is insufficient, it affects hormones related to appetite, such as ghrelin and leptin. Ultimately, even after eating, feelings of fullness decrease, and symptoms of increased hunger occur, which also impact metabolism.

Jeong Hee-eun eun@kormedi.com

Health/Fitness

To burn body fat, you need to boost your 'metabolism'... 8 practical ways to do so in daily life!