【什么是新陈代谢，如何提高？330斤到165斤，经验分享】水在人体代谢中起到重要的作用，膳食指南推荐成人每日饮水量为1500-1700ml（不包含水果蔬菜牛奶），应少量多次饮用 。夏季炎热和重体力劳动或运动量较大人群应适量增加 。研究表明相对于饮水不足的人群，每天摄入足够的水分，更有助于减肥【25】 。喝水会导致燃烧的卡路里数量轻度增加，这种效应被称为水引起的生热作用【26】【27】 。单从水的生热作用角度来讲，喝冷水冰水比喝热水温水效果更好，因为这需要你的身体把冷水加热到体温 。但是这个影响不大，是不是适合喝冰水，取决于你的个人喜好，还有你的身体条件 。如果你没有定量进餐的习惯，餐前饮水有助于增加饱腹感，减少卡路里的摄入【28】 。
保证充足的睡眠
一般来说，成年人应保证每天7-9个小时的睡眠，睡眠不足不仅对你的整体健康有害，还可能会减缓你的新陈代谢速度【29】 。一项为期5周的研究结果显示，睡眠时长不足，睡眠中断，以及不规则的睡眠时间，平均减少参与者8%的静息代谢率【30】 。因此，睡眠不足会增加体重增加和肥胖的风险【31】 。
咖啡因的摄入
水是最好的饮料，但含咖啡因、低热量的饮料，如黑咖啡或绿茶，也会对减肥提升代谢起到一些轻微的作用 。首先，研究表明，咖啡因可以提升运动表现，同样时间内，运动强度更高，可以消耗更多的卡路里 。然后，对照研究表明摄入咖啡因可以暂时加速你的代谢率，提升的量约为3%-11%【32】，然而，这种效应在肥胖者和老年人身上要小很多【33】【34】 。此外，经常饮用咖啡的人会对其效果产生了抵抗力 。需要注意的是过量摄入咖啡因会扰乱睡眠，导致戒断反应等一些负面影响，所以咖啡因的摄入应适量 。为了更好的发挥咖啡因的作用，建议每周的频率不超过3次，运动前半小时，一杯黑咖啡，或者其他的含咖啡因饮料以及运动补剂 。
写在最后虽然我们的代谢率在很大程度上不在我们的掌控之内，但依然有很多方法可以增加我们燃烧的卡路里的数量 。这篇文章中提到的策略可以帮助你促进新陈代谢 。然而，新陈代谢并不是减肥的全部 。健康均衡的饮食同样重要 。如果这篇文章对您有用，希望得到您的关注，点赞，评论，收藏，转发 。最后，祝您身体健康，谢谢 。
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