1, low-calorie healthy snacks
1. Microwave potato chips
Potato chips are common snacks, crispy and delicious, but their high calories and additives make many people flinch.
Try homemade microwave potato chips. Slice potatoes, blanch them, drain them, spread them on a plate, sprinkle some salt and put them in the microwave for 3-5 minutes. Finally, sprinkle with Chili powder or spiced powder according to your own taste.
Step 2: birdbath
Porphyra is made of seaweed and is a low-calorie and high-fiber food. 20 grams of dried seaweed has only 30 calories. Laver concentrates all kinds of B vitamins in laver, especially riboflavin and nicotinic acid.
3. Whole wheat fiber cake
Graham crackers uses whole wheat flour, which is rich in fiber, which can help gastrointestinal peristalsis and facilitate digestion.
The whole wheat fiber cake here refers to biscuits with fiber content higher than 5g, and attention should be paid to the composition description on the package when selecting.
Fried chestnuts
Autumn and winter are the seasons for eating sugar-fried chestnuts. Although it belongs to nuts, its fat content is almost zero. It is rich in dietary fiber, which helps to enhance satiety and will satisfy you a lot.
If you are really afraid of obesity, you can choose sugar-free and oil-free.
5. No dried fruit is added
Such as raisins, prunes and dried apricots. , contains natural fructose, sweet and sour, and is rich in iron, which helps to promote metabolism.
But when choosing, we should pay attention to choosing products without extra sugar, otherwise the heat will not be low.
2. Scientific exercise methods
1. Anaerobic exercise+aerobic exercise
Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.
2. Combination of whole body exercise and local exercise
Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted sports don't consume much fat, so they need to cooperate with some systemic sports, such as running and swimming.
3. Do more outdoor sports
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
4. Exercise for at least 12 minutes each time.
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the exercise time.
The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.