请问吃更多的提高你的新陈代谢？

The processes your body performs to keep you alive make up your metabolism. All of these processes -- such as breathing, pumping blood, digestion and exercising, to name a few -- are fueled by calories, which you obtain from food. People seek to boost their metabolisms so they can burn more calories in hopes of losing weight.

Common weight-loss strategies call for you to reduce the number of calories you eat and increase your metabolic burn rate through more activity. Then your body burns its fat stores to make up the difference -- and you lose weight. When your metabolism is higher, it's easier to make this deficit happen. Even if you don't want to lose weight, boosting your metabolism means you can take in more calories without gaining excess pounds.

当你想减肥，又好像你吃的少，速度越快你会看到结果。但是，如果你最终以太少的卡路里 - 按照一个流行的饮食或不吃早餐 - 你的身体可能会进入生存模式。在这种情况下，你的身体变得在维护你的基本功能，因为它不希望浪费能源效率更高。通常被定义为少于1200个卡路里每天一个男人一个女人或1800 - 当你吃太少的卡路里你的新陈代谢可能多达20％放缓。你也可能会感到疲倦，昏昏欲睡，并最终烧穿运动和其他运动更少的热量。

你的身体解释大大降低热量摄入的一个可能的饥荒，所以其持有到脂肪存储来提高生存的机会。肌肉需要更多的热量，你的身体比支持脂肪。如果你的食物摄入大大降低，你不锻炼，你的身体会分解肌肉和使用它的能量，并保持储存的脂肪。当你失去这种热量炎炎的肌肉，你的新陈代谢进一步下降。

找到合适的热量水平，因为吃的热量足够数量的有助于保持你的新陈代谢运行到接近最佳水平是非常重要的，甚至当你试图减肥。

First, determine how many calories you need daily to maintain your weight. Use an online calculator that takes into account your size, age, gender and activity level. From that number, subtract 250 to 1,000 calories to get the daily intake necessary for you to lose weight at a rate of 1/2 to 2 pounds per week.

If subtracting 1,000 puts you below the requisite 1,200 for a woman or 1,800 for a man, go with only a 500-calorie deficit. It means you'll lose more slowly, but you won't negatively affect your metabolism. This gradual, steady weight loss is more likely to be sustainable for the long term.

与你的饮食以及锻炼，以抵消你的新陈代谢从热量限制可能放缓。锻炼可以帮助你守住肌肉质量，而且由于肌肉组织消耗更多的卡路里比脂肪组织，具有肌肉有助于你的新陈代谢加速运转逗留。您还需要吃足以感受到通电您的锻炼 - 所以，如果你觉得你苦读通过你的锻炼时间，几乎没有足够的能量，你可能需要稍微增加你的热量水平。

When you're following a calorie-controlled diet, it's a good idea to eat smaller portions more often. You may be tempted to skip meals, but try not to do it. Not only does meal-skipping create hunger that may lead you to eat too much at your next sitting, it also slows your metabolism.

A small study published in a 2005 issue of the American Journal of Clinical Nutrition looked at whether meal frequency and spacing affected the post-meal metabolic rates of 10 women. When the women ate six times a day at predictable intervals, it boosted their post-meal metabolic rate more than when they ate the same number of calories at three to nine unpredictable intervals.

计划每天吃早饭，午餐和晚餐，与每个餐，只是睡前之间的小零食。包括这些饭菜更精益蛋白质太 - 总计每一天，你每磅体重约0.6克，尤其是当你想提高你的新陈代谢和减肥。这将是大约90克的蛋白质，有人谁的权重150磅的日子。摄入足够的蛋白质增加饱腹感以及饮食生热 - 或需要消化一顿饭的卡路里量 - 根据2004年营养学杂志的美国大学的评论文章。