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燃燒卡路里吧!4種方法促進代謝 | 屈臣氏 Blog Watsons Blog

燃燒卡路里吧!4種方法促進代謝

代謝瘦身
Woman exercising on a staircase outside in the  city.

春夏將至,又是時候管理好自己的體重,免得贅肉外露。以下是一些簡單的方法,讓你的身體更有效地促進新陳代謝。一齊來燃燒更多的卡路里吧!

 

What exactly is your metabolism? Basically, your metabolism is all the energy that you burn every day, measured in calorie. Some of us are often said to be blessed with fast metabolisms, but what can you do if you are not? There are easy ways that you can trick your body into burning calories more effectively. Read on and find out how to burn more calories with less effort by boosting your metabolism.

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1.多站立: 不用做運動也能夠促進新陳代謝?對,從今天開始,工作期間,多站立吧!只要使用站立式辦公桌,或者將筆記本電腦放在高桌上,站著工作比坐著燃燒多三分之一的卡路里。它還有助於抵抗因飯後代謝下降而產生的困倦感。不用一整天站立,只需一到兩個小時,便可以有效促進新陳代謝。

 

Stand up more:  Yes, you read this right. You can boost your metabolism without any exercise. Just break free from the chains of sitting at desk and start using a stand-up desk or just put your laptop on a high table. Standing while working can burn one-third more calories. It also helps fight off the drowsiness naturally occurred after eating due to metabolic drops after meals. Standing does not need to be done all day, just one to two-hour standing sessions can boost your metabolism.

 

2.重力訓練:阻力訓練也有助於促進新陳代謝。事實上,肌肉比脂肪更具代謝活性,養成進行重力訓練的習慣,即使在你不上健身房的日子裡,身體也會燃燒更多的卡路里。每週嘗試幾次力量訓練,以增加和維持肌肉,促進更高的新陳代謝。

 

Start strength training: Resistance training can also help to give your slow- mo metabolism a boost. It is true that muscle is more metabolically active than fat, and therefore you will burn more calories each day, even on the days when you don’t make it to the gym. Try strength-training for a couple of times a week for building and retaining muscle for a higher metabolism.

 

3. 高強度鍛煉:科學研究顯示,高強度間歇訓練(HIIT)可以有效提高新陳代謝率,加速脂肪燃燒! HIIT涉及快速和強烈的動作來訓練肌肉的爆發力,比一般穩態有氧運動燃燒多一倍卡路里。加上運動後帶來的「後燃效應」,意味著運動後長達24小時後持續卡路里燃燒。

Do high-intensity workout: Science evidence suggests that high-intensity interval training (HIIT) can effectively increase your metabolic rate and help you burn fat. HIIT involves quick and intense bursts of activity that can burn more calories in half the time as steady-state cardio. Your metabolism stays up, which means your calorie burn may remain elevated post-sweat for up to 24 hours after exercise, known as the afterburn effect.

 

4.攝取蛋白質和纖維:多吃高蛋白、纖維食物,身體會燃燒更多的卡路里,同時提高「靜息新陳代謝」。蛋白質和纖維都比脂肪、碳水化合物燃燒更多的卡路里,原因是前者需要額外能量來進行消化、吸收,以及處理膳食中的營養素。這被稱為食物熱效應(TEF)。不妨在每天飲食中多攝取蛋白質和纖維,多吃雞蛋、希臘酸奶、堅果、瘦肉和豆類。

 

Ramp up your protein & fibre intake: Eating a high-protein and fibre diet requires your body to burn more calories and increase your resting metabolism. Both protein and fibre burn more calories than fat and carbs, as extra energy is required to digest, absorb and process the nutrients in your meal. This is called the thermic effect of food (TEF). Aim to include a good source of protein and fibre at every meal and snack – think eggs, Greek yogurt, nuts, lean meats and legumes.