1, eat more food when you wake up in the morning, which is a vital link to burn fat faster. Breakfast plays a decisive role in diet planning. When people are asleep, the speed of metabolism will reach the lowest. As you wake up in the morning, your metabolism will gradually return to normal level. The faster you eat breakfast after waking up, the faster your metabolism increases. If you are a morning exercise enthusiast, you must eat a banana before exercise and have breakfast after exercise. Tea or coffee can't replace breakfast. Oatmeal mixed with fruit, or a boiled egg with a bowl of porridge and bread are all good breakfast choices. 2. Don't go to work empty-handed. If you can't come for breakfast, you should prepare a loaf of coarse flour, a little fruit (such as bananas) and a bottle of yogurt to bring to the office in advance. When you are hungry, you can get a hearty breakfast at hand and "refuel" your work in time. 3. Women who drink milk and three cups of yogurt every day like children will consume 60% more fat than women who don't drink yogurt. What makes yogurt so magical? The answer is that yogurt is rich in calcium ions. It acts as a catalyst, enabling the body to burn fat faster. Yogurt with tofu, vegetables and cereal will play a better role. If you don't sleep well, you will get fat. Next time at midnight, when you can't stop the soap opera, you should say to yourself, "Lack of sleep is easy to get fat." Invisibly give yourself a kind of pressure. People who sleep 5-6 hours a day weigh 6-8 pounds on average than those who sleep 7-8 hours a day. When normal sleep time is deprived, the body will produce a lot of anti-stress hormones to slow down metabolism, and at the same time, the appetite will increase the next day. If you have to get up at 7 am, you'd better go to bed around 1 1 the night before. Don't watch TV before going to bed. You can take a hot bath or read a good novel. 5, the diet should be coarse and not fine. A recent scientific research shows that the key in the process of slimming is not the amount of cellulose intake, but what kind of cellulose can play the best catalytic role in fat consumption during digestion. Scientists study the role of cellulose in the process of losing weight by observing the insulin index of the subjects. As a result, eating healthy, unprocessed fruits and vegetables and whole wheat bread usually consumes 80% more calories than eating processed starch foods. The fiber in unprocessed food is directly absorbed by human body, while the processed fiber is decomposed into sugar and absorbed by human body. With the increase of sugar in the body, the ability of insulin to absorb fat will also increase, thus making the body fat accumulate. 6, five minutes of complete relaxation When a person is in a state of complete relaxation, the body will not produce stress hormones, so it will feel comfortable and happy. In this relaxed state, people's nervousness is released, and the pressed skin is also rested. So, always remind yourself to relax for 5 minutes! 7. Add more water before and after meals. You should replenish plenty of water before and after meals. When the body is short of water, the level of metabolism will be 2% lower than before. At this time, avoid drinking caffeinated drinks such as tea, soda and coffee. Under the action of caffeine, the body will only absorb half of the water. 8. Spiritual food Whoever wants to be smart, quick-thinking and efficient should eat more foods rich in carbohydrates and supplement vitamin B. Walnuts, coarse flour bread and bananas are your first choice to strengthen your brain because they provide you with mental nutrition necessary for mental work. 9. Honey: a loyal defender of human cells. Is bread coated with honey your favorite breakfast? You might as well use dark honey instead of light honey. A study in the United States shows that dark honey (such as forest honey) is particularly effective for human cells because it is rich in antioxidant substances that protect cells. It is also good for blood, and can prevent diseases of the cardiac circulatory system. 10, regular exercise divides daily exercise into two parts, such as 20 minutes of strength exercise in the morning and half an hour of walking after dinner, and the metabolic rate will double. In other words, practicing in stages is easier to consume calories than practicing once. It is also effective to spend five minutes walking around every hour. But don't go into such a misunderstanding, don't think that exercise will work in one second. Supplementary answer *** 7 When breakfast is valued and accepted by more and more modern people, what kind of breakfast to eat has attracted people's attention. However, there are still blind spots and misunderstandings in nutrition in people's breakfast in real life. Nutritionists point out that how to eat a good breakfast is actually very knowledgeable. Fang Shi, director of the Nutrition Department of the First Affiliated Hospital of Sun Yat-sen University, Guangdong Province, pointed out that carbohydrate accounts for 60%, protein accounts for 12%, and fat accounts for about 30%. Therefore, many people think that the combination of nutritious milk and eggs for breakfast is actually unreasonable, because the intake of protein and fat is enough, but the intake of carbohydrates is neglected. According to the requirement of balanced nutrition, nutrition experts from the Institute of Nutrition and Food Safety of China Center for Disease Control and Prevention once divided foods into four categories, namely cereals, meat, milk and dairy products, vegetables and fruits. If there are the above four foods in breakfast, breakfast is nutritious; If you eat three, the quality of breakfast is better; If you only choose two or less of them, the quality of breakfast will be poor. The proportion of nutrition varies from person to person, and different ages and classes also have different emphasis on breakfast collocation. For example, teenagers' new control of carbohydrate intake; The digestive system of the elderly is in a state of decline, so we should eat a good digested breakfast and pay attention to the supply of calcium to prevent osteoporosis. Fang Shi reminded that even if there is no time to make breakfast due to the accelerated pace of life and work, there is no need to worry. Whole wheat bread, eggs, soybean milk and vegetables are ideal breakfast combinations, which can ensure the working energy in the morning. Chinese food and dinner can take in other nutrients, so that nutrition and time are more comprehensive. At the same time, it is also a good choice to supplement vitamins in breakfast with pills. The key is to care about health. In addition, drinking water before breakfast is also good for your health. Because people consume a lot of water and nutrition from urine, skin and breathing after a night's sleep, they are in a physiological water shortage state after getting up in the morning. Therefore, you should drink one or two cups of warm water immediately after getting up in the morning, which has a washing effect on the organs in the human body, is of great benefit to improving organ function and preventing some diseases, and at the same time feels comfortable. Chen's metabolism is fast, and breakfast should ensure sufficient heat supply; Middle-aged people should maintain a low-fat and low-calorie breakfast structure, and the proper plan for the day lies in the morning. Experts point out that people's minds are most active in the morning. And the energy source to maintain this activity is of course breakfast. It goes without saying that breakfast must be eaten, but there are various answers to what to eat for breakfast. A family survey on the dietary structure of China residents shows that 79% of the residents have steamed bread, bread and other pasta for breakfast. And does this habit of becoming a natural breakfast mode meet the health requirements? Expert: Breakfast should be selective. It is reasonable to choose foods with glycemic index below 55 for breakfast. In nutrition, different reactions of food during digestion are distinguished by glycemic index. The glycemic index is 100, while that of flour-rich steamed bread is 88 and that of white bread is 87. Breakfast with high glycemic index is full and hungry fast, while breakfast with low glycemic index is more tolerant of hunger. We suggest that breakfast with low glycemic index is hungry. Simply put, it is processed food with high glycemic index; Foods with low glycemic index are what we usually call coarse grains, bean products, dairy products and fruits. Choose foods with high glycemic index for breakfast, which can be digested and absorbed quickly. After eating for about an hour, the blood sugar will drop to the level of fasting, and then the stomach will be hungry again. Foods with low glycemic index can make blood sugar in the body rise and fall slowly, just like using an average force to continuously supply energy, so that people will neither feel full after breakfast nor feel hungry soon. Make up what you eat. Be evil. This is called type filling. What are you thinking about? Tiger whip, antlers. . 1, soybean+grain = essential amino acid; 2, bananas contain more potassium and vitamin B, which can promote digestion, stabilize mood, help sleep and make people energetic; 3. Spinach contains vitamin B at most; 4, can promote oral healing: strawberry, vitamin C, orange, calcium pantothenate B5 5 breast enhancement: vitamin E 6, pink rose: improve endocrine disorders, make skin smooth and elastic. Helps blood circulation, diuresis, and eliminates tight, dry and sensitive skin. Prevent constipation and relieve dysmenorrhea. 7, calendula: treatment of digestive system ulcers, treatment of lymphadenitis. Protect the digestive system. Strengthen liver function, treat hemorrhoids, and also relieve dysmenorrhea. 8. Rose essential oil: It is suitable for dry, sensitive and dehydrated skin, which has the effect of tightening skin, regulating hormone secretion and relieving premenstrual discomfort and dysmenorrhea. 9, antibacterial food: lemon slices to make tea; Stems of green cauliflower; Boiled cabbage in water 10, detoxified food: carrot, garlic, kelp, mung bean, mushroom, pig blood, auricularia auricula, papaya, leek, celery 1 1, anti-wrinkle food: chicken skin, fish, shrimp, auricularia auricula, pollen 12. Bread, millet gruel, lettuce juice, fruit 14, appetite stimulating: mushroom, corn, hawthorn, tomato 15, pickled food: green vegetables, kelp, radish, Undaria pinnatifida, seaweed+soybean, cucumber, Chinese cabbage, orange, vinegar, grapefruit, lemon, magnesium-containing fruit, etc. br/>； 18, eat more cabbage to prevent and treat breast cancer. 19, cancer prevention of cauliflower. 20. It is not advisable to drink cabbage soup overnight. 2 1, onion contains prostaglandin, which is anti-aging and antithrombotic. 22. Patients with eye diseases should eat less garlic. 23. Yellow vegetables contain less vitamins and minerals and more carotene. Nutrition is higher than white food. 24. Colorless vegetables contain starch and protein (potatoes, pumpkins and shallots) 25. Green foods eat vitamin B, vitamin B2 and vitamin C, which are more nutritious than red foods. 26. Red food is more nutritious than white and yellow food. 27. Vitamin A: tomato, carrot and pumpkin 28, calcium: rape, amaranth, fennel, lentil, radish and celery 29, phosphorus: broad bean, edamame, Toona sinensis, potato, taro and onion 30, iron: celery, coriander, leek and ginger 3 1, and zinc: oyster. Malt oil, corn oil, soybean oil and bean products 34. Anemia: Eat more foods with high protein, high heat energy and copper and iron. Vitamin C, animal liver, kidney, coarse grains, vegetables, fruits, folic acid, vitamin B and fat are 50g per day.

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