If you don't lose weight in March, you will be sad in April. The quickest way to lose weight is for lazy people. If you don't lose weight in March, how can you show your arms and legs in summer? There is a joke that "if you don't lose weight in March, you will be sad in April." May passerby ray, your boyfriend didn't in June. In July, you will get a tan. In August, you will stay indoors. In September, you will be fatter! " October blind date is tiring, November unaccompanied, December unexpected, January fatter, February unknown! ! ! "The harm of obesity not only affects appearance, but also harms health, causing major heart and brain diseases such as coronary heart disease and cerebral infarction.
So, will you get fat? Those online weight-loss tutorials, I believe you won't last long. Don't start with the latest book:
Order yourself a diet meal.
To lose weight, you must make a diet menu that suits you. The golden rule is to eat less starch and more protein food, vegetables and fruits.
Scientific research shows that insulin secretion in human body is low in the morning and high at night. Insulin can promote fat deposition in the body. Therefore, people should control the intake of fat and carbohydrate, eat less high-calorie and greasy food, eat more food in the morning, and strictly control the intake at dinner, eat some soft food and light food, and only eat eight points full.
In fact, the smart way to lose weight is to eat everything, but not too much. It is worth noting to "chew slowly" when eating, because eating too fast, the central nervous system of the brain can't receive enough feedback signals, and people will feel full and continue to eat. On the contrary, if you chew slowly and taste more, the central nervous system can receive the signal in time, and the "satiety" nerve is excited, thus producing satiety and controlling appetite.
Increase the intake of whole grains and various fibers, such as adding a handful of cereal to porridge when drinking porridge. When eating rice, add a handful of brown rice to the rice cooker. This is not only "losing weight does not harm health", but also looks good.
Exercise is essential.
On the first day of spring, walking is a good choice. The minimum amount of exercise a person should do every day is to consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10000 steps. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue. Generally, riding at a medium speed for 45 to 60 minutes is good for losing weight and improving heart and lung function.
In addition, mountain climbing is also an excellent aerobic exercise, and the heart rate should be kept at 120~ 140 beats/min. Flying kites on an outing in spring can not only breathe fresh air and clear your head, but also exercise your joints, stretch your muscles and promote blood circulation.
As long as the human body sweats slightly after exercise, so that the heartbeat reaches a certain standard, it can be regarded as fat consumption.
If you are talking on your desk, don't idle your legs at this time. Lift one leg and straighten it. Stand on tiptoe, apply force to your knees, and hold for 10 second. Then change the other leg. Blowing your legs can prevent leg edema and give you beautiful legs.
Supermodel diet Liu Wen: Nut platter
Supermodel Liu Wen's sumptuous dinner every morning is a nut platter with rich nutrition and vitamins. Strawberries and blueberries are also extremely effective fruits for vitamin supplementation. Nuts and berries are great.
Candice swanepoel: Everything is eaten in the morning.
Supermodel candice swanepoel's slimming skill is actually a super nutritious breakfast! High-fat foods, such as crescent bread, pizza and Benedict eggs, are ok in the morning! Divide the amount of food in a day into small portions, eat less and eat more to avoid being too hungry or full. When you are too hungry, you will accidentally eat too much, which will hinder digestion. You must remember the main points of slimming. For candice swanepoel, breakfast should be called morning!
Karlie kloss: Eat all the fat in the morning.
Victoria's secret supermodel karlie kloss's luxurious breakfast, avocados and eggs are her favorites, and she also likes to eat chocolate in the morning. Sometimes, I will choose such a healthy breakfast, which is preconceived in color, eye-catching and gives people a pleasant visual enjoyment in color. Fresh spinach, white eggs, tomatoes, mushrooms and spicy soy sauce are very attractive. Blood orange rich in vitamins is also a good match.
Erin heatherton: Avocado and egg lovers.
Avocado and egg lovers. American supermodel erin heatherton must eat delicious eggs for breakfast every day. If she has enough time, she will add spinach, onions and other vegetables to the eggs and fry them together. Sticking to breakfast and eating five meals a day is the secret of her keeping fit. It turns out that eating less and eating more is the secret weapon used by supermodels to lose weight!
Valentina: Three kinds of breakfasts are my favorites.
(1) Oat milk is undoubtedly the best healthy food. Cook the cowboy for two minutes, pour it on oatmeal, and then take out some fresh strawberries and cherries from the refrigerator. Such a fresh and nutritious breakfast will make you energetic immediately.
(2) In order to reach the peak of blood sugar, eating yeast toast is a good choice. Yeast is very beneficial to the stomach because it is easy to digest.
(3) Green liquid food looks lively. Wash and peel two cucumbers, then wash two apples, take a quarter of purple cabbage and add some lemon juice to make an extremely healthy green porridge.
Jacquelyn Jablonski: Green breakfast+eggs.
Jacquelyn Jablonski's breakfast recipe is a big bowl of chopped pumpkin, cauliflower, chickpeas, yellow beets and avocados. If you want to make breakfast richer, you can add lentils mixed with mushrooms, onions, garlic sauce and so on. Finally, add a boiled egg and baked sweet potato to make it more perfect.
Gisele bundchen: Low-fat cheese+toast.
Although Gisele Bundchen, the world's top supermodel, is married and has children, she is most famous for her five-year relationship with Leonardo. But she is a supermodel queen and still has a great figure.
She shared her beauty secret on ins: never drink alcohol and try to eat less high-calorie meat. Having said that, I can't help feeling: How many girls' fat is rolled out in summer? She usually eats low-fat cheese and toast for breakfast, steamed chicken, lots of vegetables and brown rice for lunch, and white meat fish and salad for dinner.
Eat fruit after three meals, and use olive oil instead of high-calorie sauce when eating salad. If you are hungry between meals, eat some salty biscuits and cheese to supplement your nutrition. Moreover, she especially likes to eat all kinds of fresh fruits and drink freshly squeezed juice. It is said that this is also the secret of her skin care.