1 lose weight scientifically
1. 1 scientific drug conditioning scheme
There are many kinds of diet pills on the market now, and many people complain that the effect is not obvious or ineffective after taking them. In fact, this is because I don't really understand healthy and effective ways to lose weight. According to the definition of the World Organization, obesity is a chronic disease. Therefore, for everyone who wants to lose weight, before preparing to lose weight, they should first understand the main reasons for their obesity and the most suitable healthy weight loss methods, and make the whole weight loss plan under the guidance of specialists.
1.2 scientific exercise plan
The best time for exercise is before 9 am and after sunset. You should choose moderate forms of exercise, such as jogging, swimming and doing aerobic exercise. And keep exercising 1 hour every day. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
2 diet collocation
Metabolism is a small train that consumes calories in our body. If we can speed up, fat burning can also be greatly accelerated. The best principle of losing weight for fear of side effects of drugs is to achieve the goal of losing weight through diet control. Seven dietary principles make weight loss healthier.
1, scientifically arrange three meals a day
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. Foods rich in fiber mainly include oats, barley, corn, buckwheat noodles, various beans and vegetables. In addition, the plant fiber extracted from healthy food is the most abundant, and it is a healthy diet made of many plants. People can digest and absorb the food containing cellulose well in a certain period of time, then discharge the waste, reduce the residual heat of food, block fat production, and make weight loss healthier and more natural. People who eat more fiber in their diet chew more often, so the eating speed slows down, and as a result, the small intestine can slowly absorb nutrients. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease.
5. Drink water or soup in moderation.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Step 6 drink less
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
7. Eat less lean meat
100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.
3 arrangement for one day
3. 1 jump rope
Get up at 6 am to jump rope. How much you jump depends on your physique. I start at 400 and jump 100 times every five days. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.
3.2 drink water
Drink a glass of water after the jump, preferably honey water, not too strong. About 300 ~ 500 ml will do.
to have breakfast
Have breakfast around 7 o'clock. This is a scientific eating time. The breakfast prepared is like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. You can eat 2 eggs if you are not full. Soymilk is a key drink for scientific weight loss. No, and the bread must be whole wheat. You can't eat other bread!
3.4 Boiled vegetables
165438+ eat a bowl of boiled vegetables at 0: 30, which can be seasoned with salt, but not spicy. If you are hungry before eleven o'clock, you can eat an apple or tomato or cucumber. Only 1.
3.5 gymnastics
Do some gymnastics two hours after lunch, and you can find gymnastics movements online.
3.6 Eat
You can have dinner at half past five. I suggest boiling in water first, and then gradually reducing the amount.
3.7 running
Go jogging at 8 o'clock, and jog for at least 20 minutes. If you don't like running, go quickly. Need 1 hour. I jog for 2 kilometers at night. I may not be able to persist at first, but I will fall in love with running after a long time. This is a scientific way to lose weight.
4 plants lose weight
4. 1 ganoderma lucidum
Iron ganoderma lucidum contains ganoderma lucidum spores, which is helpful to defecate and decompose harmful substances and toxins in the intestine and body, and has a better slimming effect. Healthy slimming can improve skin quality.
4.2 green tea polyphenols
Green tea polyphenols play an important role in human fat metabolism. The content of cholesterol, triglycerides, etc. It is very high in human body, and fat is deposited on the inner wall of blood vessels, and vascular smooth muscle cells proliferate to form atherosclerotic plaques and other cardiovascular diseases. The remarkable antioxidant activity of green polyphenols can reduce the coordination level between lipid peroxide (lpo) and malondialdehyde (mda), thus reducing the damage of oxygen free radicals and lpo to vascular endothelial cells.
4.3 Guanana
Selected Paulliniacupana seeds, a vibrant fruit along the Amazon River. Its nerve stimulation is gradual and slow, with long validity period, mild stimulation and no harm to human body, while products from other sources usually take effect quickly, but the duration is short. Guarana is widely used in food, beverage and medicine industries because of its strong tropical regional flavor, and has a wide range of consumers. Efficacy: 1, enhancing vitality 2, suppressing appetite 3, resisting fatigue 4, and improving immunity.
4.4 seaweed
1. Seaweed contains a lot of iodine, which can obviously reduce the cholesterol content in the blood, so as to lose weight scientifically.
Scientific weight loss
Regular diet is conducive to maintaining the function of cardiovascular system, making blood vessels elastic, thus ensuring the normal supply of skin nutrition.
2. Seaweed is rich in methionine and cystine, which can prevent dry skin. Regular eating can also make dry skin shiny, and oily skin can improve oil secretion.
3. Seaweed is rich in vitamins, which can maintain the healthy growth of epithelial tissue and reduce pigment spots.
4.5 chitin
As a functional health food, chitin is regarded as the sixth life factor after protein, fat, sugar, vitamins and inorganic salts in Europe and America 199 1. It is completely different from ordinary nutrition and health care products, and has five functions of enhancing immunity, inhibiting aging, preventing diseases, promoting disease rehabilitation and regulating human physiological functions. The physiological function of chitin on human body mainly depends on the function of chitosan. According to the literature, the preventive and health care functions of diseases are briefly described as follows:
1, which hinders the absorption of fat.
Because chitosan is a cationic compound with positive charge, it gathers around negatively charged lipid droplets in the body to form a barrier and hinder absorption. At the same time, it can also combine with bile acids, affect lipid emulsification and reduce its absorption.
2. Absorb harmful substances in the body and exclude them from the body. With the progress of science and technology, it has also brought many public hazards, leading to strange diseases of mankind. Among them, the most widely known are heavy metal pollution, cadmium poisoning, mercury poisoning and lead poisoning. "Chitosan" can adsorb and excrete heavy metals.
As a functional health food, "chitosan" exerts its natural healing ability in the body by regulating physiological rhythm, strengthening human immune mechanism and activating cells, and its magical function is not difficult to understand.
4.6 hawthorn
Hawthorn, an effective food. There is no accumulated food in the stomach, and spleen deficiency cannot be transported. Those who don't eat more will neutralize the qi of the spleen and stomach. Materia Medica: Hawthorn, sour and cool. However, if you can digest food and eliminate stagnation, you will feel cold. Stagnation leads to diarrhea, postpartum lochia, and pillow pain when stored in Taiyin. Hawthorn can enter the spleen and stomach to eliminate food stagnation and disperse blood, so it can treat dysentery and abdominal pain of lying-in women. Generally speaking, it is good at changing diet, invigorating spleen and stomach, promoting qi circulation and removing blood stasis, so children and parturients should eat more. This essence is mistaken for cold, so it has the function of washing sores and relieving itching.
4.7 evening primrose
Evening primrose oil is the most important nutritional medicine discovered in this century. Seeds contain 20-30% oil, of which 70% is linoleic acid and 8-9% is γ -linolenic acid necessary for human body. Evening primrose oil can treat many diseases, regulate lipid substances in blood, and has remarkable curative effect on coronary artery infarction, atherosclerosis and cerebral thrombosis caused by high cholesterol and hyperlipidemia. It can also treat various sclerosis, diabetes, obesity, rheumatoid arthritis and schizophrenia. It is also found in the laboratory that it can inhibit the growth of cancer cells. Clinically, evening primrose oil can prevent cardiovascular obstruction and reduce cholesterol, thus preparing specific drugs for preventing and treating cardiovascular diseases. Evening primrose is also a good material for arranging flower beds. The flowers of evening primrose can extract the essence.
At present, it is popular in the world to extract ingredients from plants instead of diet pills. Extracted from plant essence, such as green tea polyphenol, guar bean, seaweed, chitin, hawthorn, evening primrose, etc. , contains no pharmaceutical ingredients, has minimal side effects and scientific principles, and is also one of the first choices for healthy weight loss.
May 4th method
1, the staple food is not inedible. The premise is that eating more vegetables can not only lose weight, but also the vitamins in vegetables can promote skin tenderness.
2. Don't refuse meat. Meat mainly provides energy, and its effect on getting fat is far less than that of sugar. People often think that eating more meat will make you fat, which is wrong.
3. It is forbidden to eat sweets, wine and fruits with high sugar content. Sugar is the main ingredient to promote people to get fat, and it is also an important component of human nutritional elements. Eating too much will make you fat.
4. Appropriate selection of slimming products. At present, there are relatively healthy, green and effective products on the market, such as lightning fixed-point slimming and so on. The selection principle is that pure plants do not contain heavy metals such as lead and mercury, and have no side effects.
6 the best way
The energy of the body mainly comes from carbohydrates, and eating too much fat is equivalent to gaining too much weight. The following are the most popular effective weight loss recipes and methods.
Scientists have found that some women get fat when they eat certain foods, while others are of moderate weight. There are many natural reasons, but it is not unrelated to whether the food collocation is scientific and reasonable. They summarized this rule as Formula A and Formula B:
A: Oil (steak, cream, etc.). )+carbohydrates (flour, potatoes) = weight gain.
Oil (steak, cream, etc.). )+vegetables+beans = weight loss It is not difficult to see that the diet suitable for fat men and women is the second, and people with bean sprouts may wish to eat according to the first diet, and everyone will be happy.
Here, I would like to recommend a unique diet model suitable for China women to lose weight healthily-"one to seven" diet model, that is, one fruit, two plates of vegetables, herbal Quxian soup before three meals, four bowls of coarse grains, five kinds of protein food, six kinds of condiments and seven cups of boiled water, tea or soup every day.
A Fruit: Eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.
Two dishes of vegetables: eat two dishes of various vegetables every day, and don't eat one vegetable often. A dish of vegetables must be fresh in season and dark green in one day. You'd better eat some green onions and tomatoes first. Chilled celery, radish, tender lettuce leaves, etc. In order to avoid damaging vitamins A and B 1 by heating and cooking. The actual intake of vegetables per person per day should be kept at about 400 grams.
Drink white water and herbal Quxian decoction properly before three meals: Eating before three meals every day is good for healthy weight loss and can help fat metabolism quickly.
Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
Protein food: eat 50 grams of meat from any animal, preferably lean meat, and 50 grams of any kind of fish (excluding bone net weight) every day; 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode".
Six secondary condiments, such as sweet, sour, bitter and salty, and other major condiments are indispensable in daily cooking. They have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
Seven cups of boiled water, tea and soup: drink no less than seven glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.
7 Chinese medicine to lose weight
Traditional Chinese medicine weight loss can be divided into meridian weight loss, acupoint weight loss and traditional Chinese medicine weight loss.
7. 1 meridian to lose weight
There are two main ways to lose weight: acupuncture weight loss and Magnetism.
1. acupuncture weight loss.
Stimulating meridian points can help you improve the functions of hypothalamus-pituitary-adrenal cortex and cross-coupling-adrenal medulla. Therefore, not only the basal metabolism is accelerated, but also
Accelerate fat metabolism, thereby increasing heat energy and consuming excess fat. Finally, it can adjust, repair and improve the natural balance of the human body.
2. Meridian diet.
(1) magnetic meridian method. Traditional Chinese medicine has its own unique form in reducing weight meridian, and magnetic meridian method is also called Lemei fitness method. The formula originated in Qing dynasty, which means adding magnets to traditional black plaster and sticking it on navel to lose weight.
(2) Acupoint slimming method. Chinese medicine also has a method of "pushing abdomen" at acupoints and meridians. Massage specific acupoints and adjust the meridians in specific areas, so as to adjust the functions of the five internal organs and endocrine system and achieve the purpose of losing weight. Acupoints can relieve hunger and help control diet.
(3) Cupping to lose weight. Cupping to lose weight is also a form of meridian weight loss. Under the guidance of traditional Chinese medicine theory,
Explore and summarize the essence of meridian theory, treat meridian points professionally, make the body fat decompose quickly, detoxify and clear heat, so as to achieve the slimming effect of reducing fat.
7.2 acupoint weight loss
Zhongwan, Shuishui, Tian Shu, Qihai, Guanyuan and Shuidao.
Acupoint 1: Zhongwan point, about 4 inches above the navel on the abdominal midline.
Acupoint 2: Water point, about 1 inch above the navel on the belly line (massage water point helps to eliminate excess water in the body, avoid edema, and also help gastrointestinal peristalsis, exercise abdominal muscles and avoid abdominal protrusion)
Acupoint 3: Qihai point, about 1.5 inch below the navel on the midline of the abdomen.
Acupoint 4: Guanyuan point, about 3 inches below the navel on the midline of abdomen.
Acupoint 5: Shuidao point, about 3 inches below navel, about 2 inches on both sides of Guanyuan point.
Acupoint 6: Tianshu point, about 2 inches to the left and right of navel, focusing on the left Shu Tian.
Massage at Qihai and Guanyuan points can effectively resist appetite and is beneficial to the uniform distribution of abdominal fat, while massage at Tianshu point can help digestion and exhaust, promote gastrointestinal peristalsis and waste excretion, and of course it is more beneficial to eliminate abdominal fat.
7.3 Chinese medicine to lose weight
Traditional Chinese medicine loses weight with few or no side effects. Recommended for general Chinese medicine to lose weight:
1, Lycium barbarum 30 grams per day, take tea, morning and evening 1 time, for 7 weeks. There are no contraindications to taking medicine. After average 1 month, you can lose 2.6 kilograms.
2. Take 4- 10 Dahuang tablets half an hour before meals, 1-3 times a day, and keep the stool about 3 times a day.
3. Dried lotus leaf 1 00g, hawthorn 250g, Fritillaria thunbergii100g, raw rhubarb 50g and dried tangerine peel 50g, and the dosage is1course of treatment. Take 50 grams of dry medicine every day, soak it in boiling water, and take 300 ml of juice twice a day. 1 month is 1 course of treatment.
4. 40g of Herba Artemisiae Scopariae, 20g of Polygonum Multiflori Radix, 30g of Fructus Rosae Laevigatae, 30g of Polygonatum sibiricum, 20g of Fructus Crataegi15g, 20g of Radix Salviae Miltiorrhizae, 5g of Radix et Rhizoma Rhei10g, 5g of Radix Notoginseng, 20g of Herba Lycopi15g and 20g of Radix Puerariae. Decoct with water twice a day.
5. Semen Cassiae 30g, Eupatorium adenophorum and Plum each15g, Fructus Cannabis and Fructus Crataegi each10g, grind into powder, 20g per bag, three times a day, each time 1-2 bags, and take it half an hour before meals.
6. Folium Sennae, Semen Persicae, Polyporus, Fructus Aurantii and Radix Astragali each10g, and ground. Every time 10g, take it with boiling water, 1-3 times a day, and 30 days is a course of treatment.