1.6 Simple ways to lose weight
1, transformation of food procurement:
If there are still a bunch of unhealthy snacks at home, or if the family has basically run out of ammunition and food, the first thing you have to do is to buy food. Doesn't that sound cozy? Don't think about whether you are hungry or not, but how to eat healthier. If you are busy this week, buy food for a week. Don't plan to go to a restaurant. It's best to cook at home (or eat at the company). The key is to control what to eat and what not to eat. When purchasing, buy more vegetables, green and colorful, the more the better (negative calorie food is the best, seasonal vegetables are the best); Fruit (apples and oranges must be bought), buy some foods with high starch content, such as sweet potatoes, yams, chestnuts and potatoes. Why? Because you may have to say goodbye to rice noodles for a while in the next two weeks. Buy some rich foods in protein, from eggs, chicken and fish to all kinds of beans, bean products, soybean milk and milk. And tomato juice (low salt is the best, ordinary can't buy). Seasoning needs cumin, Chili powder, cinnamon powder, coriander, ginger powder, garlic and so on. These are all foods that help to burn fat and improve metabolism. No snacks, no bread, no sugar.
2, low carbohydrate diet for 2 weeks:
Eating less carbohydrates will immediately reduce your edema and water weight and make you slim down in a few days. It's not a long-term solution, so it's only two weeks The carbohydrates mentioned here are grains and sugar, excluding fresh fruits and vegetables and starchy foods (sweet potatoes, peonies and beans), but starchy foods should be eaten less. Don't eat preserved fruit, because dried fruit is small in size and high in sugar. Don't drink any soft drinks. If you have a way to calculate the amount of carbohydrates, don't exceed 50-60 grams per day (the first two weeks). It is best to limit fruit to two servings, such as a medium-sized apple and an orange; You can eat more in the future, mainly because of the high sugar content. Pay attention to supplement protein, because your body still needs energy and nutrition, protein can eat enough for a long time, you are not easy to lose muscle (muscle consumes more calories than fat), and protein can help break down fat.
3, drink more water 12- 16 cups:
When you lose weight, you should increase the saying of drinking 8 glasses of water a day. Drink as much as possible, instead of coffee, you can drink more green tea and oolong tea. A glass of water is 240 ml, so you plan to drink a large glass of lemonade together in the morning, and then add water to a glass before breakfast, a glass before lunch and a glass of tomato juice 20 minutes before lunch (it is said to help speed up metabolism, and I have tried it and found it effective, but it is more likely because of security). Drinking more water can help the body expel toxic substances and help "melt" fat. Milk soy milk is not water, but if you don't drink enough cups of 12- 16, they can barely make up the number. You will feel that going to the toilet often is also a way to force yourself to get up and do more activities.
4. Exercise in the morning:
There are several advantages. First, getting up early is painful, but if you solve the most painful thing this year (exercise) first, you will feel good all day. Exercise on an empty stomach in the morning is more likely to consume fat as energy, not the energy stored in muscles, nor the carbohydrates that have just been eaten. This is why you should eat less carbohydrates in the first two weeks, so that your body must get energy from the accumulated fat and help you lose fat to the maximum extent. Because you are hungry in the morning, you shouldn't do too much exercise. Aerobic exercise such as brisk walking and aerobic exercise are more suitable, but strength exercise is not necessarily suitable, otherwise you will see stars. Exercise in the morning can also improve your metabolism in the day, so adjust your schedule, get up 30 minutes early and exercise. If time is tight, exercise for 20-25 minutes in the morning and 20-25 minutes after work. Watch the news at home and do aerobics.
5. Find a partner to lose weight with:
It is easier for someone to discuss the experience and progress of losing weight with you every day and urge each other than going it alone. And it is best to meet people every day, so that everyone's weight loss effect is clear at a glance and it is not easy to be lazy.
6. Exercise method of reducing fat:
If you can't exercise in the morning, do 20 minutes of light strength training first, and then do aerobic exercise at other times. Because it usually takes 20 minutes for the body to start using the energy stored in fat, when you start walking or running, you start burning fat, and it feels good to think about it in your mind.
2. Precautions for weight loss in spring
1, enjoy China cooking.
For example, cooking vegetables, fish, shrimp, chicken and so on. Many people will think that cooking with water is too tasteless. Actually, cooking vegetables can not only make them delicious, but also make them lose weight!
Boiled vegetables to lose weight: for five consecutive days, eat at will in the morning and cook at noon. I ate them all, including tofu, mushrooms and fungus. Fans only ate an orange at night.
2. Stir fry with low-fat vegetable oil
When cooking, spray oil with a watering can, don't pour it, or cook directly with low-fat vegetable oil.
Low-fat and sugar-free nutritional diet: please don't eat four hours before going to bed. If you can't find it in the menu, you can find similar food. In addition to DIY, you can also buy directly. If no quantity is specified, is it a cup, a bowl or one (small size)? If the beverage is not specified, it should be low in calories, fat and sugar (both hot and cold).
Eating meat would rather be roasted than fried.
If you want to eat steak or meatballs, you'd rather use grilled ones than fried ones! When choosing ground meat, it is best to use chicken instead of beef. Compared with pork, beef and other meats, chicken obviously has the characteristics of low fat and low calorie, and its meat quality is more refreshing and tender. Delicious dishes can be made by any cooking method and a variety of accessories, and they are rich in nutrition, which can almost become the first choice for dieters to ingest animal protein.
3. Food to help you lose weight
1, dear
Honey contains excellent sterilization and detoxification, which can make the residual waste in the body excrete, improve the metabolic function of the whole body, and burn the excess fat accumulated in the body as energy. However, due to the increase of blood sugar level and satiety, it is very beneficial to reduce calorie intake.
2. aloe oil
Aloe active factor contained in aloe can promote fat burning and inhibit intestinal absorption of fat in postprandial food, which is of great benefit to dieters.
3. Green tea
Aromatic compounds in green tea can dissolve fat, remove turbidity and greasy, and prevent fat from accumulating in the body. Catechins in green tea have antioxidant and metabolic effects, which can reduce the accumulation of fat cells. Drinking more green tea can accelerate the effect of losing weight.
4. Black coffee
Black caffeine can help you promote your body's metabolism, increase calorie consumption, and thus accelerate the decomposition of fat, which is very effective in losing weight. When doing exercise, black caffeine helps to burn subcutaneous fat and turn fat into muscle. However, don't add sugar when drinking coffee, which will make you consume too many calories, which is very unfavorable for losing weight.
5.asparagus
Fresh asparagus has high health value. Asparagus is not only rich in cellulose and low in calories, but also helps to promote metabolism and accelerate fat burning. Therefore, choosing asparagus as a diet food is a good choice!
6.carrots
Carrot is a familiar food, but in fact, it has a great weight loss effect! Carrots are rich in nutrients such as cellulose and calcium, which can help you absorb more comprehensive nutrition. In addition, the dietary fiber it contains can improve metabolism and help you lose weight naturally.
7.spinach
Spinach contains carotene, vitamin C, sugar, calcium, phosphorus, folic acid, oxalic acid and so on. It can help digestion, quench thirst, moisten intestines, promote pancreatic excretion, and has the effect of losing weight and health care. It should be noted that spinach is one of the most oil-absorbing vegetables. It is best to use less oil when cooking, or choose a low-calorie cooking method to avoid taking in too many calories.
8.citrus
Orange is the best choice to replace dessert, because it contains natural sugar, high fiber and low calorie. MM who lose weight can eat oranges to satisfy the craving for sweets, which can help you reduce your calorie intake. In addition, oranges are rich in fiber, which helps to defecate and reduce the accumulation of toxins in the body, which is very beneficial to keeping slim.
9. Chili
Pepper is rich in vitamin C, which can effectively promote digestion, and capsaicin can also accelerate the decomposition of fat, which is very helpful for women to lose weight. In addition, eating Chili can reduce appetite and accelerate metabolism, which is a must-eat healthy food for weight loss MM!