如何提高身体的新陈代谢水平？

前言¶

注：这是一篇来自Dan Go所写的一段简讯的翻译。

如果你想提高新陈代谢水平，那么你应该读一下这些内容。

你的新陈代谢水平代表着你身体内维持生命活动的所有化学反应的能力。

当人们提到新陈代谢的时候，往往讲的是基础代谢水平（BMR）或者静息代谢水平（RMR）。

想要提高代谢水平？需要从两方面入手，以下一一加以说明：

第一点、增加蛋白质摄入¶

食物可以改变你的基础代谢水平，这种一般叫做热效应或者TEF。

蛋白质对于热效应的提升效果最好，它可以提供20%到30%的能量，而碳水化合物只有5%到10%，脂肪最多提供3%。

理想情况下，如果你的目标是达到理想体重，那么每磅体重应该摄入一克蛋白质。

第二点、锻炼肌肉¶

锻炼肌肉可以帮助你提高代谢水平，肌肉会每时每刻燃烧更多的卡路里，哪怕是休息的时候也是如此。

每磅肌肉每天可以帮助你消耗6卡路里。

每天消耗的卡路里总量取决于你有多少肌肉在一起燃烧。

第三点、使用站立式书桌¶

站立的时候比久坐会消耗更多的卡路里。

这已经被证实，使用站立式书桌可以明显消耗卡路里和抑制血糖身高。

为了达到最佳效果，每坐45分钟后就应该站立15分钟。

第四点、优质睡眠¶

一些研究表明，连续五周睡眠不足情况下，有可能会导致代谢水平下降达到8%。

同时，睡眠不足还会导致食欲增加，进而导致体重加重和减缓身体机能的恢复，这些都会阻碍你获得肌肉。

想要改善睡眠？

可以使用这份免费指导：....

第五点、多喝水¶

很多研究表明，多喝水可以有助于卡路里的燃烧。

一般把这种现象称为水诱导式热效应。

有一个比较好的方式来最大化利用这种效应，那就是在吃饭前喝一些水，它可以让你感觉有饱腹感进而减少卡路里的摄入。

第六点、增加你的NEAT¶

NEAT指的是你进行的非运动类活动。

一个简单的方法就是经常走来走去，不要待在一个地方不动。

另一个方法是每天积累尽量多的步数。

不管是哪个方法，只要你稍微走的快一些都会燃烧更多的卡路里。

第七点、高强度的间歇训练¶

这有点争议，有观点认为HITT训练可以和静态有氧运动燃烧同样多的卡路里，或许还会产生持续燃烧效应。

这个运动结合重量训练可以减少内脏脂肪，从而提高基础代谢水平。

其它改善代谢水平的偏方¶

• 吃辛辣食物——辣椒素是存在于辣椒中的一种化合物，它可以提高卡路里的消耗。

• 游泳——通过浸泡在冷水中来燃烧卡路里。

• 喝绿茶——咖啡因和茶多酚都有助于卡路里的燃烧。

要点总结¶

如何提高代谢水平，简而言之，要点如下：

• 多摄入蛋白质
• 锻炼肌肉
• 使用站立式书桌
• 改善睡眠
• 多喝水
• 增加非运动类活动
• 间歇性进行力量型训练

英文原文¶

If you want to build a faster metabolism¹, read this:

Your metabolism is a term used to describe all chemical reactions² in your body that keep you alive.

When people refer to metabolism they are referring to your basal metabolic³ rate⁴ (BMR) & your resting metabolic rate (RMR).

Want a fast metabolism? Work on both.

Here's how 👇

1 - Increase Your Protein Intake⁵¶

Foods can change your BMR. This is known as the thermic⁶ effect or TEF.

Protein⁷ boosts TEF the most. It uses 20-30% of energy, while carbs⁸ use 5-10%, and fats⁹ 0-3%.

Ideally, you want to aim¹⁰ for 1 gram per lb of ideal¹¹ bodyweight.

2 - Build Muscle¶

Building muscle¹² can help increase your metabolism, which helps you burn more calories¹³ each day, even at rest.

1 lb of muscle can help you burn up to 6 calories per day.

This amount compounds¹⁴ as you add more muscle to your frame.

3 - Get a Standing Desk¶

Standing burns more calories than sitting (Duh!)

Using a standing desk has been shown to increase calorie burn while suppressing¹⁵ elevated¹⁶ blood glucose¹⁷.

For best results it's recommended¹⁸ to do 15 minutes of standing for every 45 minutes of sitting.

4 - Quality¹⁹ sleep¶

Some studies show poor sleep for 5 weeks can reduce²⁰ RMR by up to 8%.

Also, poor sleep increases appetite²¹, causing weight gain & limits recovery, which hinders your ability to gain muscle.

Wanna fix your sleep?

Use this free guide: ...

5 - Drink water¶

Many of studies show that drinking water can lead to an increase in the number of calories burned.

This is known as water-induced thermogenesis²².

A good way to maximize this is by drinking water before a meal as it fills you up & reduces calorie intake.

6- Increase your NEAT¶

NEAT refers to your non-exercise-related physical activity.

One way to do this is by fidgeting²³ more.

Another way is through getting more walks throughout the day.

Either way the more you move the faster your metabolism will burn calories.

7 - High Intensity Interval Training¶

This is a controversial²⁴ one but HIIT training has been shown to burn as many calories as steady-state cardio & may also have an afterburn effect.

This combined with weights has been shown to decrease visceral fat, which can increase RMR.

Other weird ways to boost metabolism:

Eat spicy²⁵ stuff - Capsaicin is a chemical²⁶ found in chili peppers²⁷ that may boost calorie burn.

Swimming - This burns calories through cold water immersion²⁸.

Green tea - Caffeine²⁹ & catechin³⁰ combine to help provide a boost in calorie burn.

How to Boost Metabolism TLDR³¹:¶

1. Increase protein
2. Build muscle
3. Get a standing desk
4. Quality sleep
5. Drink water
6. Increase NEAT
7. High intensity interval training

词汇¶