What vegetables to eat to reduce fat?
cucumber
Cucumber contains vitamin C, vitamin B and many trace minerals. Rich in nutrition and crisp and refreshing when eaten raw. From the point of view of nutrition, cucumber skin is rich in nutrition and should be eaten raw. However, in order to prevent the harm of pesticide residues to human body, cucumber should be soaked in salt water 15-20 minutes before being washed and eaten raw. When soaking cucumbers in salt water, don't pinch your head and remove the roots. Keep the cucumber intact and avoid the loss of nutrients in the cut surface during soaking. In addition, cold salad should be cooked and eaten now, and it should not be put for a long time after it is done, which will also lead to the loss of vitamins.
2. tomatoes
Tomatoes are rich in vitamin A, which is beneficial to vision protection and skin repair after sun exposure. It is best not to sprinkle sugar on cold tomatoes, otherwise the sweetness may affect the appetite. Obese people, diabetics and hypertensive patients should not eat the sugared tomato salad called "Flame Mountain".
3. persimmon pepper or pepper
Pepper is the food with the richest vitamin C content in all vegetables. Vitamin C can improve human immunity and help to resist various diseases. In summer, people catch colds easily and often go out. They have more contact with the external environment and more chances of being infected with the virus, so they need to improve their immunity.
celery
Celery is rich in crude fiber, potassium, vitamin B2 and vitamin (also called nicotinic acid). It is hot every day in summer, and people easily get angry, which leads to dry stool. At the same time, in hot weather, people will lose a lot of water, which is easy to cause the imbalance of sodium and potassium. Celery can help people relax bowels and adjust the balance of sodium and potassium. Vitamins have effects on people's skin, nervous system and appetite. If people lack vitamin B2, they are likely to cause fatigue and oral ulcers. Celery leaves contain more nutrients than stems, but it is a pity to throw them away. You can blanch them and eat them cold.
Several periods of fat reduction
First, the adaptation period
Let's talk about the adaptation period first: the training intensity in the adaptation period is not easy to be too great, because you suddenly have exercise from a person who hasn't exercised for a long time, and your body needs to adapt slowly. Every cell in your body needs to adapt to this rhythm change. During the adaptation period, we mainly tend to walk fast and jog. If it is too heavy, you need to pay attention to the bearing capacity of the knee joint. If you run, your knees need to bear all the weight of your upper body, which is to be avoided.
Then do some anaerobic, such as light bench press, arm bending and so on. Simple actions make the body adapt quickly and slowly change all the bad habits during the adaptation period, such as staying up late, not eating on time, eating fried food, eating midnight snack and so on. , which is the most difficult period to overcome and takes a long time to adapt!
Second, the fat reduction period
Next is our fat-reducing period, which is relatively simple. After the change of your adaptation period, your living habits tend to be normal. Eat on time. Foods with high protein and low calories have a lot less fat than before, which makes you motivated. The training in the fat-reducing period is to increase the intensity on the basis of the adaptation period. Let's do anaerobic exercise first, focusing on small weight and stimulating all large muscle groups in the body.
After anaerobic, we finish running, and the running time is between 40 minutes and 1 hour! Why? First, we consume carbohydrates in the first 20 to 30 minutes. After 30 minutes, we start to consume fat gradually, so your running time must be 30 minutes before you can achieve the best results!
Third, the platform period
When our figure has shrunk to not far from your imagination, then we have reached the platform period. Because of your long-term training, our bodies have adapted to this kind of high-intensity training. Then we will increase the intensity of training, even 1 day twice is normal. You can't use the training method of reducing fat in platform period. We need to change a training method, such as tabata and HIIT. In this way, our training methods are different, the body has a new ability to accept, and the diet is more inclined to high protein! Supplement our nutrition!
Fourth, the shaping period
Finally, our shaping period, as the name implies, is to shape the body and make it look more beautiful and perfect, all the people's fishing lines and vest lines! At this time, we need to do less aerobic, aerobic once a week, and the best thing is running! Then we focused on the equipment, anaerobic! About practicing twice a day, once in the morning and once in the evening, you can buy protein powder and make it up immediately after practice! Won't waste time! Let's call it a day. Do you know anything about reducing fat?
What can't I eat to lose fat?
1, coke is the number one enemy.
Many people think that drinking a little coke will not affect weight loss. In fact, as long as you drink 375 ml of cola every day, his calories will increase by 168 calories, so you will gain weight by 16 kg in the past year. Even thin people's bodies will undergo earth-shaking changes, not to mention people who are already plump.
In fact, many fat young people like coke, and many people depend on it. The main reason why cola makes people fat is its objective calories and sugar, and the taste of cola will stimulate us to eat more food than usual. The reason why people are fat is often because they ignore some small details, which slowly leads to a lot of fat accumulation on the waist, abdomen and legs.
Weight loss strategy: quit coke and completely eliminate dependence on coke. At first, you can start by drinking low-sugar or sugar-free low-calorie cola.
2. Chocolate cookies are on the list.
Many women like to eat chocolate biscuits. Chocolate cookies are very delicious. They combine the two flavors of chocolate and biscuits, which makes people more addicted. Some office workers even put chocolate biscuits and other snacks in the office, and tea time will eat a few. Sometimes when I come home from work at night, I will take cookies as snacks.
Although cookies look nothing, if you eat six chocolate cookies a day, you will consume 302 calories a day and gain 28 pounds a year, which is even more terrible than drinking coke! If there is no restraint at ordinary times, or if the daily routine and diet are irregular, the number will be larger and the time period will be shortened.
Weight loss strategy: don't eat chocolate biscuits, try to drink a little low-calorie green tea. The smell of green tea will make you less obsessed with chocolate biscuits.
You must stop drinking beer.
Beer is a drink that many men like to drink, especially in hot summer, when three or five friends are eating barbecue and drinking cold beer, not to mention how comfortable it is! But beer will give you a big beer belly. Besides, beer is also called "liquid bread", that is to say, it basically has no nutrients except calories. In other words, beer is of no use to health except making people fat.
Weight loss strategy: stop drinking beer immediately, or slowly reduce the amount of beer you drink until you quit.
Step 4 put away the canned juice
Many girls like to drink fruit juice, and many people have a wrong understanding of canned fruit juice. They think that fruit juice belongs to the category of fruit, which can not only supplement human nutrition, but also make it beauty beauty, green and healthy. But this is not the case.
Canned fruit juice is not as rich in minerals and vitamins as fruit. The reason is very simple, because in the process of making fruit juice, the minerals and vitamins contained in the fruit will be lost, and the only remaining vitamin C will gradually decrease due to sunlight. At the same time, in order to maintain the taste of fruit juice, general manufacturers will choose to concentrate and reduce, and sugar and artificial colors will be added. In this way, drinking canned fruit juice will lead to obesity.
Add enough protein.
Adequate supplementation of protein and protein is very important for muscles. In order to prevent muscle loss, promote fat burning and maintain high metabolism, you need to take enough protein within two weeks and 2-3g protein per kilogram of body weight every day. For example, a bodybuilder of 60kg needs to consume 120- 180g protein, which is equivalent to 600-900g lean meat. Make sure you have protein for every meal, especially after training. Of course, you can also use protein powder to supplement protein's intake.