The author believes that a woman with such a figure shows that her body is not aging, and she is not prone to cardiovascular diseases and diabetes, which is beneficial to bearing offspring.
The way to make your body beautiful
1, so that the fat can't get on.
Mainly through diet control. Increase the nutritional density of food and control the daily calories.
Step 2 keep your muscles tight
Mainly through exercise.
3. Keep your posture straight.
Mainly through daily life and exercise, to prevent calcium deficiency.
4. For girls whose genetic body shape is not ideal, it is necessary to improve the proportion of their inherent body shape through fitness exercise.
Many girls will make their breasts smaller and their upper bodies thinner after losing weight, and the ratio is still unreasonable. Therefore, in this respect, the author puts forward that while reducing body fat, we should also use muscle exercise to strengthen the muscles of shoulders, back and chest, so as to correct the imbalance between upper and lower proportions.
In addition, for women over 35 years old, it is also important to prevent osteoporosis.
First, the characteristics of skin are largely determined by heredity. This is hard to change.
Second, the condition of skin is related to health.
Third, whether the facial skin is slack or not depends largely on the fullness and physical strength of muscles. For people over the age of 30, it is easy to find signs of facial drooping after staying up late or mental fatigue, which cosmetics can't make up for.
Fourth, whether the facial skin is rosy or not is related to the blood supply relationship of the skin. This can be changed through reasonable three meals and proper exercise.
Fifth, whether the skin is fresh and shiny is closely related to the digestion, absorption, excretion and detoxification functions of the body.
How does the author treat his skin?
First of all, the author must remove makeup and use facial cleanser after handling occasional makeup. Wash your face with cold water in the morning and evening. Wet the skin with cold water first, then wipe it twice with a towel, and then pat off the excess water with a twisted wet towel. In addition, the author likes to add 1 teaspoon in water to brew millet vinegar.
Moreover, for skin care products, the author thinks that there is not much difference between tens of dollars and hundreds of dollars. The key is to use the right feeling. If a person relies too much on some high-end cosmetics, it can only show that the skin is already very poor.
Third, 1 1 sleep until you wake up naturally, at least 7 hours.
Fourth, proper exercise and healthy diet, that is, eat less greasy, spicy, too salty and too sweet, processed food. Dieting to lose weight can easily lead to malnutrition, and malnutrition can damage the skin. Therefore, the author will guarantee to eat one catty of vegetables and half a catty of fruits every day, and the staple food is at least13 of coarse grains, beans or potatoes, and ensure to exercise for half an hour every day to warm up the body.
Finally, ensure that the weight remains basically stable for a long time.
1, concentrate on eating
Step 2 chew slowly
Step 3 eat on time
4. Prepare meals. If you are busy with work and can't eat in time, you must prepare "famine food", such as fruit, yogurt, nuts, etc., and finish it before you are hungry.
5. Have a good sleep
6. Eat less spoiled oil, that is, fried and smoked sticky food.
7. Food is soft
8, easy exercise, mental exercise is not conducive to digestion.
Collagen belongs to the connective tissue of animals and must not exist in plant food. Although many studies have confirmed that some collagen peptides can increase skin moisture and elasticity and promote the healing of damaged skin, they are not necessary for beautiful skin. With the help of vitamin C, protein and other nutrients are sufficient, blood circulation is good, hormone balance is normal, and the human body can make some collagen by itself.
Therefore, as long as the body is healthy, the skin will naturally be elastic and shiny, and there is no need to take collagen supplements.
Small knowledge point
1, salt can increase blood pressure.
2. Too much salt will increase the risk of stomach cancer.
3, too much salt will aggravate women's premenstrual discomfort, including facial swelling, bloating, headache, irritability and so on.
4, too much salt must be discharged from the kidneys, which will increase the burden on the kidneys and promote edema.
5, too much salt will cause the body osmotic pressure to increase, which is not conducive to the skin to maintain moisture and reduce wrinkles.
6. A new study proves that eating salty starch staple food is not conducive to controlling postprandial blood sugar.
7, strong umami and salty * * * together, can cover up the taste of raw materials, is not conducive to food hygiene.
8. The mutual mitigation reaction between salty taste and sweet taste, that is, adding sugar to pickles will soften the salty taste, and people will tolerate more salt and feel that the taste is richer, more delicious and more delicious.
9. People who like salty taste are usually impatient and lack delicacy and patience.
Personal feelings: When reading a book, we must pay attention to whether the sources of arguments are reliable and whether the reasoning process is reasonable.
Iron is the only nutrient that women need more than men, and iron deficiency can lead to anemia.
Iron in food is divided into two categories, one is "heme iron" in meat, and the other is "non-heme iron" in plant food. Iron in meat can be well absorbed and utilized by human body, while iron in vegetarian food is easily disturbed by various factors, and the absorption rate is difficult to guarantee.
The more rainbow the color of meat, the more heme iron it contains, and the better the effect of iron supplementation. Among them, the liver is the place where animals store iron, and it is a good product for iron supplementation. In addition, the heart is much safer than the gizzard of chickens and ducks. People who are afraid of cold can warm themselves by eating mutton. As long as you mainly choose low-fat cooking methods, you can also ensure that you don't get fat.
Is vegetarianism really healthier?
Vegetarianism can also be divided into healthy and unhealthy, such as sugar, potato chips, puffed food, instant noodles, fried dough sticks, sweet drinks, preserved fruits, margarine and so on. Therefore, staying away from high-oil and high-sugar foods and eating a lot of vegetarian dishes, fruits, nuts and beans will help prevent chronic diseases.
First, less refined and thicker, replacing some refined rice flour with beans and coarse grains will reduce body fat.
The second is to reduce processed foods and desserts.
The third is to eat a spoonful of nuts and seeds every day, and often eat potato ingredients such as yam and sweet potato.
Benefit 1: losing weight slowly does not hurt your health. Fixed-point theory, that is, when people are used to a certain weight for a long time, they will automatically maintain this weight and will not change. Even if you lose weight, it is easy to rebound quickly, but slowly losing weight will not make your body have this kind of "rebellion"
Second, losing weight slowly can protect the skin.
Benefit 3: losing weight slowly will not affect the quality of life.
Benefit 4: Develop good habits in the process of losing weight.
Why do some people gain weight when they drink cold water?
Perhaps the metabolic rate of these people is too low. Generally speaking, women who have been dieting repeatedly for a long time are most likely to form this kind of physique that is easy to gain weight and difficult to lose weight.
Doing aerobic exercise for more than half an hour every day is helpful to improve insulin sensitivity and promote fat decomposition.
4/4
In order to avoid hunger, special attention should be paid to choosing foods with high satiety when losing weight.
Weight loss and nutrition are more important.
What you lose weight is fat and carbohydrates (starch and various sugars), but you can't reduce protein, vitamins and minerals. Because there are only two kinds of obesity: fat and carbohydrate.
Menstruation only accelerates metabolism, but it doesn't mean that you won't get fat if you eat anything.
Especially during the period of losing weight, you should eat more foods with high content of protein, iron and vitamins during menstruation, but don't indulge yourself in sweets and greasy food. In addition, we should also pay attention to eating less salt.
I like to eat sweets during menstruation, but sweets will make premenstrual discomfort stronger, because it will make my mood fluctuate and make people fat. The author suggests that on the 1 day of menstrual period, you can eat some foods that promote blood circulation and are conducive to hemoglobin synthesis, coat them with jujube, hawthorn, longan and soft beef and mutton, and drink some hot milk and jujube longan tea when you are in a bad mood.
First of all, concentrate on eating until seven or eight points are full, and then you can eat until you can't eat.
And not to eat less, but to eat full.
Third, make the bowl smaller.
Fourth, chew slowly. All foods that need to be chewed patiently are full, because chewing can help digestion, detoxify and improve satiety.
Fast food mainly adopts a low-carbohydrate, high-protein and high-fat diet mode, but once it is accepted, it will rebound. In this regard, the author believes that if we want to persist for a long time, what we really need to control is refined sugar, refined white flour and refined white rice products, not coarse grains, beans and potatoes, that is, to work hard towards the past life.
Three disciplines:
1, keep aerobic exercise for more than 30 minutes every day.
If there are no problems such as gastroptosis and severe indigestion, you should never sit or lie down for half an hour after lunch and dinner and do some moderate exercise.
3. Wear shoes that are easy to walk every day. Try to walk as fast as possible within 2 kilometers, and try to climb stairs below the eighth floor.
Eight dietary precautions:
1, try not to eat any fried and greasy food.
2. Drink a large glass of water 20 minutes before meals and try not to eat sweet drinks, snacks and desserts.
3, breakfast is full, 70% full at noon and 50% full at night. No snacks between meals except fruit and small cups of yogurt.
4. Eat richer ingredients and try to eat less food made of white rice and flour. It is best to use miscellaneous grains and bean porridge instead of rice at night.
5, eat more than 1 kg a day, cooking oil is less vegetables.
6. Put less oil when cooking. Every meal has delicious cold salad and cooked food.
7. Try not to eat oily staple foods, such as jiaozi, pancakes and sesame cakes. If you must eat it, eat it for breakfast.
8. Eggs, milk, fish and shrimp, beef, chicken, bean products, etc. Can be eaten to avoid the lack of protein, but try to steam, stew, cook and pickle.
In addition, during weight loss, it is recommended to supplement compound nutrients every day.
When a person is over 30, his physical condition is like sailing against the current. If you don't advance, you will retreat, only active exercise.
First of all, there are four kinds of thin people, one is high metabolic type, which is common in young men. They are healthy and energetic, so they don't look so fat. This kind of people just have low fat content and don't need to gain weight at all.
The second is slim, which is caused by heredity. These people are slim, but there is nothing wrong with them. They usually do little physical activity and tend to get fat in middle age. They can change their body shape through anaerobic exercise. In terms of diet, while ensuring protein, they can appropriately increase the staple food (starch), add nuts or fruit snacks between meals, eat more rich foods in protein after exercise, and eat digestible foods such as yogurt at night.
The third is malabsorption, which is generally manifested as lack of luster and thin body. Such people must not rashly increase high-energy food, because it will overwhelm their digestive system. The author suggests that such people should see a gastroenterologist first to improve their digestion and absorption function as soon as possible. Usually eat more digestible and non-greasy food, eat regularly, chew slowly when eating, and keep a happy mood. Some digestible starchy foods should be supplemented between meals.
The last one is hard work. I suggest doing some aerobic exercise in the natural environment to improve blood circulation, but it is best not to exercise after hard work.
Choose fresh and natural food when you are pregnant. The important thing is not to overeat because of pregnancy! In the first three months of pregnancy, you hardly need to eat more. At this time, you usually have a poor appetite and a light diet. When nausea is not serious, try to eat more staple food, fruit and yogurt. When she was 4~6 months pregnant, she began to increase her food intake. At this time, pregnant women need to increase 15g protein and 200 calories every day, such as 1 egg+half a catty of low-fat milk; 7~9 months pregnant, pregnant women need to increase 20g protein and 200 calories every day, such as 1 two lean beef+half a catty of low-fat milk+1 two south tofu.
In addition, the author suggests that before delivery, you can prepare some digestible starchy foods such as bread, canned eight-treasure porridge, lotus root starch, sesame paste, etc., with B vitamins, and then prepare some sports drinks containing electrolytes.
Because losing weight without eating staple food or replacing staple food with potato porridge will not lead to irregular menstruation.
Eat digestible food in the first few days after delivery, and eat more protein, miscellaneous grains and vegetables in the first month.
In addition, there is no study showing that having children will make women fat. The author also introduced a method of slow digestion to lose weight, that is, cooking less, drinking soup to remove oil, not eating sweets, eating more vegetables, and replacing rice steamed bread with eight-treasure porridge with miscellaneous grains and beans for dinner.
8/4
Today's notes are written according to my own impression of what I read, and I have a detailed understanding of the author's chapters, so I can master the framework better than reading and writing.
In this chapter, the author corrects the common people's cognitive mistakes about food.
First of all, children are precocious and obese. The author points out that parents nowadays give their children too many desserts (the more expensive food, the better their health). However, the best way is to diversify the diet, give priority to vegetarianism, increase exercise, get in touch with nature and avoid obesity.
Second, what is easy to get breast disease? According to previous research, the author found that the main reason is to eat too much fish, eggs and milk, especially food with too much oil and water. In addition, there is a big misunderstanding that soy products and soybean milk are the main reasons for promoting breast cancer. But in fact, soy products have prevented the occurrence of breast cancer to a certain extent, and the real cause of breast cancer is soybean isoflavone (the content of soybean is low, mainly in various protein powders).
Third, stay away from the diet of osteoporosis. Sunbathing, eating more green vegetables and exercising can prevent osteoporosis, but dieting to lose weight and applying sunscreen every time you go out can lead to osteoporosis. Taking 400~600 mg of calcium tablets every day can prevent it, and bean products, green leafy vegetables, nuts and beans can also increase.
Fourth, how to prevent diabetes? Generally, people with diabetes have the problem of excessive body fat and visceral fat, although they are not fat on the surface. Taking measures is the best preventive method.
Fifth, stay away from fatty liver. The liver is an organ with high protein and low fat, and it is often fried outside. Fried crispy pot, "cooked" will lead to fatty liver. The liver is very important if you want to be healthy and slim.
Sixth, stay away from the way kidney calculi eats. 1, drink plenty of water, otherwise the urine will concentrate when the body is short of water, leading to kidney calculi; 2. Eat foods rich in calcium. Kidney calculi is not caused by calcium, but calcium can be prevented. Take 400~600 calcium supplements twice a day. 3. Eat enough potassium and magnesium, such as all kinds of magnesium-rich dark blue leafy vegetables, nuts, beans and coarse grains. 4. Stay away from sweet drinks and sweets; 5. Avoid taking too much protein, especially the so-called egg package powder and various "eggs to lose weight" on the market; 5, soy milk should be appropriate, tofu should be traditional (ensure that soy milk is in 2 cups of paper cups); Finally, it is not good to exercise for too long in hot weather.
Seventh, bask in the sun properly.
9/4
In this chapter, the author puts forward that when we buy food outside, we need to check the nutritional components, additives and shelf life of the food. Of course, the best way to be healthy is to eat fresh vegetables. Even if there is a vegetable Lamian Noodles in the market, it can be preserved for more than 1 year, and the nutrition of vegetables is basically gone.
Besides, tofu is "plant meat", which shows that protein is very tall. Protein must be moderate, and eating too much is not good.