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 metabolism1 running smoothly2. In one study, researchers found that after a tough 45-minute cycling workout the subjects slashed3 190 calories above their resting metabolic4 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 bouts5 of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended6 during exercise plus what you burn afterward7."
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 rev8 up its metabolism. Skipping breakfast can slow down your body's ability to burn fat as it tries to conserve9 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 expending10 - it actually changes your DNA11 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 functionally12 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。
1 metabolism [məˈtæbəlɪzəm] 第8级 | |
n.新陈代谢 | |
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2 smoothly [ˈsmu:ðli] 第8级 | |
adv.平滑地,顺利地,流利地,流畅地 | |
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3 slashed [slæʃt] 第7级 | |
v.挥砍( slash的过去式和过去分词 );鞭打;割破;削减 | |
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4 metabolic [ˌmetə'bɒlɪk] 第11级 | |
adj.新陈代谢的 | |
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5 bouts [bauts] 第9级 | |
n.拳击(或摔跤)比赛( bout的名词复数 );一段(工作);(尤指坏事的)一通;(疾病的)发作 | |
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6 expended [iksˈpendid] 第7级 | |
v.花费( expend的过去式和过去分词 );使用(钱等)做某事;用光;耗尽 | |
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7 afterward ['ɑ:ftəwəd] 第7级 | |
adv.后来;以后 | |
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8 rev [rev] 第11级 | |
vi.发动机旋转,加快速度;vt.使加速;增加 | |
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9 conserve [kənˈsɜ:v] 第8级 | |
vt.保存,保护,节约,节省,守恒,不灭 | |
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10 expending [iksˈpendɪŋ] 第7级 | |
v.花费( expend的现在分词 );使用(钱等)做某事;用光;耗尽 | |
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11 DNA [ˌdi: en ˈeɪ] 第8级 | |
(缩)deoxyribonucleic acid 脱氧核糖核酸 | |
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12 functionally ['fʌŋkʃənəlɪ] 第8级 | |
adv.机能上地,官能地 | |
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