Fat loss means that people whose body fat exceeds the normal range lose excess fat in various ways because of their physical health. There are many ways to lose fat, such as: citrus diet and so on.

Chinese name

Reduce fat

Foreign name

Reduce fat

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Lose excess body fat in various ways.

Fat reduction method

Skip dinner, etc.

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Expert advice on preventive measures

Citrus diet

[1] Young citrus fruits are rich in ingredients that help you purify and slim down your body, as well as dietary fiber such as pectin, vitamins, calcium, copper, phosphorus, potassium, iron and other minerals. These nutrients are particularly rich, which can fully regulate your endocrine, promote the functions of digestive system, nervous system, heart and blood vessels, and greatly enhance your metabolism. 1 citrus 75g, containing 34 calories, 100g citrus is 45 calories.

Among them, pectin can inhibit the absorption of sugar, synephrine decomposes body fat and helps fat burn. After the fructose in citrus enters the body, it will be quickly converted into an energy source, which will be consumed in time without worrying about accumulation.

Principle: Synephrine and L-carnitine in young citrus fruits have a very good effect on weight loss, and long-term consumption of young citrus fruits can achieve a good fat-reducing effect. But you can't eat too much.

Matters needing attention

1, diet needs moderate control.

In the week-long citrus weight-loss plan, you can drink green tea besides boiled water, but you can't touch all drinks containing sugar or carbonated water. In addition, try not to add salt, spices and sugar to your meals.

2. The implementation time should not be too long.

Eating citrus for a week to lose weight requires moderate diet, which is a bit like semi-fasting to lose weight. The same can't be done all the time. The cycle is one week, and the first six days are carried out according to the above menu, and then 1 day is resumed. In addition, after this period of time, you need to do it again at least 3-4 months to avoid excessive abuse of this kind of weight loss method and harm to your body.

3. eat with white tendons.

Pectin in citrus can inhibit the absorption of sugar. Pectin is stored in white gluten, and vitamin P in white gluten helps you strengthen blood vessels and improve immunity. Don't worry about resistance decline during weight loss. Therefore, when eating citrus, you don't need to peel it too clean. Use the slimming ingredients in white gluten.

You can't eat too much no matter how thin you are.

Citrus, which is beneficial to weight loss, beauty and health, feels sweeter and more watery in winter, because the concentration of sugar is higher in this rich season, so it is delicious. That's why we can't eat too much. Just eat 2-3 meals a day according to the above menu. If it is unplanned time, with the general diet, eating 1-2 meals a day is enough!

Don't eat dinner.

Eat less dinner every day and take soybean milk as part of three meals. It's good for girls, but it's sugar-free. It's better to buy a soymilk machine and make it yourself every day. It's convenient and cheap.

Principle: Soymilk is mainly extracted from soybeans and is rich in high-quality plant protein. In addition to soybean protein, it also contains a large number of soybean isoflavones (isoflavones), soybean sugar conjugates (saponins) and other components. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment of drinking soybean milk, these effective ingredients are digested → absorbed → burned fat, and they are playing a slimming effect.

It is also necessary to ensure the human body's intake of protein: this can be achieved by eating 150g of poultry meat (preferably lean meat and beef) or 200g of fish meat per meal, or replacing two or three eggs. Of course, in addition to eating fish and meat every meal, we should also eat 200 grams of vegetables with little oil. [2]

Cucumber and egg diet

Breakfast: 1 boiled eggs, 1 cucumber, 10 grapes, 1 cup of black coffee.

Lunch: 2 boiled eggs, cold cucumber 1 plate, milk 1 cup.

Dinner: 1 boiled eggs, 1 cucumber, 1 vegetable salad, 1 cup of black coffee.

Aerobic exercise running (brisk walking)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

Lemon diet

Ingredients: lemon 1, pork 200g. Practice: Chop the pork, squeeze the lemon into juice, mix the two, stir well, and cook in the pot. How to eat: Have dinner once a day. Function: The acid in lemon can reduce the fat content in pork, fully blend lemon and pork in the cooking process, decompose the fat in pork, transfer the umami flavor to pork, suppress appetite and neutralize the alkalinity of the body.

Apple diet

Eat apples for 2 days and then eat them normally and moderately for 3 days. This circulation effect is very good.

Principle:

Almost all obese people overeat and make their stomachs swell, so they can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.

Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is conducive to beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.

Lotus leaf diet

Boil lotus leaf, cassia seed, licorice root and lemon slices into soup, and take effect in 2 weeks, and go in and out of the toilet more every day.

Principle: China has regarded lotus leaf as a slimming medicine since ancient times. Because the root, (lotus root) and leaves of lotus have the functions of simple diuresis and laxative.

Aerobic cycling

Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).

Don't eat after noon

Don't eat anything after three in the afternoon. Of course, if you can eat, you can't eat hard, and you can lose a few pounds a week.

Principle: Rest at night, the human body consumes less energy, and the excess energy is used to convert into fat and accumulate. The precautions of this method are that breakfast and lunch must be full and eaten well, and the necessary nutrients must be supplemented in one day.

Health tip: If you are really hungry, you can drink more water or eat an apple.

Diet diet food substitution method:

Appropriately increase the human body's intake of protein or vegetables: at breakfast, add a cup of cereal and two pieces of whole wheat bread; Or at lunch, eat 150 grams of starch-rich substances; At dinner, around 5pm, eat some foods rich in protein, such as an egg (or a slice of ham) and a tomato (or a bottle of yogurt, or an apple, or some cherries).

/kloc-after 0/5 days, the girls who insist on losing weight will be pleasantly surprised to find that the fat on their stomachs and arms and legs has begun to disappear unconsciously, and the skin on their faces will become more and more moist because of the increase in dairy intake.

Bitter gourd diet

This move is absolutely unique. Eat as much as you want, even if you have a midnight snack. As long as you ensure that you eat 3 bitter melons every day, 1 week can lose at least 4 kg, which means you can eat them raw. Although it is a bit difficult, there are some things that can detoxify you well. You can only achieve your goal if you eat bitter and eat bitter!

Principle: Bitter gourd contains a kind of high-energy lipid, which only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.

This special ingredient called "fat killer" can reduce the intake of fat and polysaccharide by 40%-60%.

Eat less, put a bowl of warm water beside you when eating, and add water to the food before eating, which also has good results.

Principle: Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of small belly.

Diet weight loss method

It is also necessary to ensure the human body's intake of protein: this can be achieved by eating 150g of poultry meat (preferably lean meat and beef) or 200g of fish meat per meal, or replacing two or three eggs. Of course, in addition to eating fish and meat every meal, we should also eat 200 grams of vegetables with little oil.

Diet should drink more skim milk.

Depending on your appetite, you can drink it selectively two or four times in the morning. At the same time, we should also pay attention to: eat less fruit. In summer, people like to eat fruit instead of drinking water to replenish water to the human body. But in order to lose weight, you can only eat one fruit a day at most.

Drinking water before meals will reduce appetite.

Many people are not obese, but they will see a bulging appetite after eating. This is the most standard baby fat. Even if they don't eat, this little appetite needs to be inhaled to cover it up.

Healthy weight loss method

You can choose slimming products with natural plant ingredients and little side effects, such as slimming tea. Adhering to the green and healthy slimming concept, based on the Millennium theory of traditional Chinese medicine, combined with modern high technology, you have made in-depth breakthrough research on alkaloid extraction, cell technology, fat separation and other aspects of lotus leaves, which has been carefully developed. No side effects, no diet, no diarrhea. At the same time, it also has the effect of detoxifying and moisturizing.

Lotus leaf has the effect of losing weight, which is recorded in many ancient books such as Compendium of Materia Medica, and there are many ways to lose weight by lotus leaf handed down from generation to generation. Slimming tea is a new generation of slimming tea which integrates various methods. Slimming tea has abandoned many shortcomings of previous slimming products. It doesn't need to spend a lot of time and energy to exercise, and it doesn't need to go on a diet to achieve the ideal slimming effect. Moreover, the materials of Xianxiu slimming tea are all green and pollution-free natural plant extracts, and there is no toxic side effect of slimming drugs.

Coffee diet

Ingredients: instant coffee, sugar-free soybean milk, boiled water Practice: Add sugar-free soybean milk to boiled water, and it will be better if you can polish it yourself. After brewing soybean milk, brew coffee with hot soybean milk, and mix well before drinking. But be careful not to put sugar, or you won't lose weight. Efficacy: Linoleic acid in soybean milk can decompose fat, promote gastrointestinal detoxification and reduce blood cholesterol content. Soymilk with coffee can not only help coffee break down fat, but also reduce the stimulation of coffee to the stomach.

Aerobic exercise. rope skipping

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.

Drink water in the afternoon to reduce fat.

The main manifestation of obesity is fat, which is caused by sedentary and high-calorie food. In afternoon tea, it is a time when people feel tired and tired, and at this time, it is a fragile moment when people consume unnecessary calories because of their emotions. Of course, the price is fat. You can drink a cup of herbal tea to dispel this desire to eat because of emotions. At the same time, the smell of flowers and plants will also reduce your appetite, which is an ambush for eating only seven full dinners.

Diet weight loss method

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.

Aerobic exercise. Various aerobic exercises.

I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will be ineffective and easy to cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.

Cucumber egg method

Eat only cucumbers and eggs for every meal, not three meals. Stick to it for 7 days, and you will lose weight, but you will especially miss the smell. It is a good way to scrape oil.

Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanoic acid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber regularly is of great benefit to lose weight and prevent coronary heart disease.

Seeing so many methods above, you will definitely choose the method that suits you better. After trying it, you will find that losing weight is as simple as that. In fact, you can also have a slim figure. [2]

expert opinion/advice

Experts believe that the daily intake of calories from fat should be less than 30%. Don't bother to calculate these figures, just remember to eat less fatty foods. Besides, don't eat in a hurry. Men always eat as if they were robbed if they didn't eat. In this way, you will be full before the brain reacts, but you will keep eating until the brain gives the order to be full. For the coordination of brain and stomach, please put down chopsticks when chewing, and then pick them up after swallowing. Also, alcohol is the enemy of men to lose weight. Alcohol can lower blood sugar and increase appetite, so there will be an aperitif.

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