First, lose weight fruit
banana
The dietary fiber contained in bananas can stimulate the peristalsis of the stomach, which can not only soften the stool, but also make it smooth when defecating. The nutritionist pointed out that if you don't eat anything but honey bananas, the calories are much lower than dinner, and you will naturally lose weight. But losing weight so quickly, the body often has not been adjusted. If you lack protein, minerals and other nutrients that your body needs for a long time, you will gradually notice that your spirit is getting worse, your resistance is getting weaker, and your body will send out a danger alarm, which is worthy of vigilance.
2. Lemon
Lemons are durable and easy to store. Rich in vitamin C, it can prevent gum swelling and bleeding, reduce the chance of black spots and freckles, and has a certain whitening effect. Lemon peel is also rich in calcium. However, the acidity of lemonade is relatively high, and drinking too much on an empty stomach will hurt your stomach.
tomato
Tomatoes are almost all made of water, with strong satiety and low calories (30 calories per 200 grams), which is more suitable for weight loss. But tomatoes have no other nutrition except vitamin C, so the best way to lose weight is to eat normally at breakfast and lunch, pay attention to nutrition, and consume about 600 calories per meal on average; Change the dinner to tomatoes. In this way, you can easily keep the daily calorie at around 1400. Those who are allergic to it and prone to eczema should not eat it.
4.watermelon
Watermelon can induce diuresis, help digestion and eliminate edema. The water content of watermelon is really not comparable to that of ordinary fruits. Watermelon is more than 94% water, which can help eliminate excess water in the body, maintain the normal operation of kidney function and eliminate edema. The amino acid in watermelon has diuretic effect, but it is not frequent urination. When the urine volume increases, the toxins in the body can be discharged smoothly and the metabolism will naturally be good. For dizziness and fatigue caused by drinking, its hangover effect is also quite good.
5. Apple
This diet, which is worse than death, is considered to be the most effective one, but few people can succeed. The method is to eat only apples for three days, and raw food, barbecue, juicing and soup are optional, and the number is not limited. If so, it can be reduced by 3 to 5 kilograms in three days. Note: Pay attention to eating it twice every 7 days, and it should not exceed 3 days at a time, otherwise malnutrition or even anorexia will occur at any time. Eat porridge or vegetables after 3 days, and you can start a normal diet when you get used to it!
6.grapefruit
Grapefruit is rich in vitamin C, and the sugar is not too high. If you eat a grapefruit instead of a meal, the calories are of course low. If the calories of other meals are properly controlled, they will naturally lose weight after a period of time, just because an empty stomach may not be able to stand the sour taste, causing gastrointestinal pain. Because of its large size, grapefruit is not necessarily low in calories compared with some small fruits such as Liu Ding and strawberries. If you eat a lot, it is not good for your health.
Second, lose weight vegetables
1. cabbage
Chinese cabbage is rich in dietary fiber, which can improve constipation and detoxify. Cabbage is rich in vitamin C and vitamin K. Vitamin C can help the human body to produce collagen and effectively inhibit the formation of melanin. It is a good food for women to lose weight and beautify.
2. wax gourd
The nutritional value of wax gourd is quite high, and it has no fat, low carbohydrate content and low calorie. It can help you lose weight and beauty at the same time.
3. onions (surname)
Onion is a kind of health-care and anti-aging vegetable, which has the effects of lowering blood pressure, reducing blood fat, diuresis and detoxification, effectively lowering blood sugar and promoting the utilization rate of sugar by cells. Onions are also good anti-cancer foods.
tomato
Tomatoes are rich in lycopene, which can effectively inhibit the activity of reactive oxygen species and have high anti-cancer ability. Rich in vitamin K, it is the savior of female bones and has a certain preventive ability against osteoporosis, while vitamin E is to maintain liver function and improve hangover.
5.lettuce
Mannitol contained in lettuce can promote blood circulation, and chlorophyll and a lot of dietary fiber can promote gastrointestinal digestion. Regular consumption can not only supplement nutrition, but also strengthen the body.
6.leek
The calories of leeks are quite low, and they won't get fat after eating. Moreover, leek is rich in cellulose, which can promote gastrointestinal peristalsis, eliminate excess fat and body garbage, and improve constipation, thus helping to lose weight.
7.celery
Celery is mostly water and cellulose, which is cool and sweet, can lower blood pressure and blood lipid, and also clear fire. The rich potassium in celery can also prevent edema in the lower body.
8. white radish
Radish contains spicy mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin.
9. potatoes
Potatoes are the lowest calorie among rich foods, and can also help to resist aging, so they are a must-eat diet food for women.
10. Bitter gourd
Bitter gourd has the effect of clearing away heat and toxic materials, and it is the best choice as a diet food in summer. Bitter gourd can also inhibit a certain appetite. It is also rich in vitamin C, with low calories and very low fat content, which can help you remove the fat and garbage in the intestines.
Third, weight loss exercise
1. Cycling
Calories burned: 500- 1000/ hour.
Cycling can effectively reduce fat, at the same time, sweating is conducive to eliminating waste and skin metabolism. Riding is suitable for people of all ages, with no special technical requirements, and is used by the public.
Besides, riding a bike can exercise your muscles well. Its whole body muscle movement reaches 70%. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, as well as the upper wrist triceps and upper body muscles of both hands.
rope skipping
Skipping rope burns calories: 880 calories/hour.
Jumping rope is easy to learn Many people can jump rope. It's simple, but it doesn't need small equipment. The effect is really good. You can exercise in a small open space. It's very good aerobic exercise, so it's not expensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, which can also exercise the coordination and sensitivity of the whole body.
swim
Calories burned: about 800/ hour.
Swimming is a whole-body exercise. Summer is really suitable for swimming. Female friends can show off their figure. Sticking to swimming can exercise the whole body muscles and improve the heart and lung function. Because the density and heat transfer of water are greater than that of air, the resistance of people moving in water is 12 times greater than that on land, so they can consume more heat. When swimming, the muscles of the back, chest, abdomen, buttocks and legs can be well exercised, and you can unconsciously lose excess body fat and make your body shape perfect day by day.