1, how to lose weight without rebounding
1, chew slowly, don't wolf it down. This not only helps digestion, but also benefits health.
2, eat eight full, no matter how grand the banquet is, no matter how much you like to eat and drink (especially wine), don't be unlimited.
3, regular quantitative, eat less and eat more meals, divide the amount of one day into 4-5 meals, hungry and overeating.
Eat well early, eat well at noon, eat less at night, pay attention to the quality of breakfast, be sure to have protein food, and don't eat for two hours before going to bed.
5, food should be diversified, not partial eclipse. Like protein and carbohydrates, fat is an important nutrient for the body. A diet without any fat can only disrupt metabolism. Advocate a light diet.
6. Drink plenty of water. Eating soup in moderation will make your stomach feel full for a long time. It's best to drink six a day? 8 glasses of water (about two liters), you should eat a lot of vegetables and fruits. In this way, more vitamins and minerals can be obtained to make up for the lack of water in time.
7. cook by yourself. It is best to cook in person, and you can choose more natural foods. For example, whole wheat bread, fruit after meals.
8. increase fiber. The daily diet should contain about 20 grams of fiber. This can save 90 calories. Foods rich in fiber include fruits, vegetables and some beans. Vegetables such as celery also help to treat constipation.
9. control your appetite. You should learn to resist the temptation of delicious food. Appetite often occurs in the afternoon, when cooking, before going to bed. At this time, you should eat some natural low-fat foods. One of the best ways to reduce appetite is to exercise.
2. Daily slimming methods
1, jump rope in the morning.
Jumping rope in the morning is a quick way to burn fat. Skipping rope for 3 minutes consumes more calories 104.5 kilojoules than reading newspapers in the morning. If you don't care about other people's jokes, you can skip rope: shake your arms and jump your feet in place.
2. Walking can also be a kind of fitness.
Want to burn fat? It's better to walk for 20 minutes every day. Experts have confirmed that walking is the best way to lose weight. Research shows that a woman who runs 1.6 km in 20 minutes consumes more calories than she does in 12 minutes.
3. Carry some heavy things out.
There is no doubt that walking with a load can burn more fat. So, no matter what happens, as long as you go out, we suggest you put a 5 kg book in your backpack (weigh it on the scale at home).
If you walk with a weight of 5 kilograms on your back for 20 minutes, you will consume more calories than walking empty-handed. Besides, it's cool to walk down the street with a heavy mountaineering bag.
4. Take fewer elevators and climb more stairs.
For the elite who go in and out of tall buildings every day, you should make a small plan for yourself: climb the stairs at least three times a day, and only need to climb the stairs for five minutes, which can consume nearly 170 kilojoules more heat than taking the elevator.
So one day you find that the elevator in the building is broken, and you can have fun, because you are not afraid to climb the building at all.
Don't forget to exercise when watching TV.
Sitting on the sofa watching TV is an important family entertainment for many people at night. If you are not particularly tired at the end of the day, you can make full use of this time.
For example, when watching TV, hold a dumbbell weighing 2.2 kg in each hand and hold it for 15 minutes. You know, this consumes 129.58 kilojoules of heat more than sitting still.
Step 3 lose weight diet
Healthy weight loss recipe on Monday: kidney bean and red bean porridge
Red beans are rich in saponins, which can improve the efficiency of fat decomposition in the body, while the extract of white kidney beans (also known as "white kidney beans") can inhibit the absorption of sugary foods in the body and is the nemesis of carbohydrates!
Practice: Wash the rice and red beans separately, put them into the pot, add water and cook for 20 minutes with medium and small fire, then turn to low heat after boiling, so that the water is fully integrated into the rice grains and the aroma of red beans oozes out.
After the water evaporates, add kidney beans and sprinkle some salt to taste until the porridge thickens.
Healthy diet on Tuesday: salmon root porridge
Astaxanthin, a red pigment in salmon meat, has a strong antioxidant effect. Add burdock, lotus root and other root vegetables, rich dietary fiber can reorganize the stomach, and adding fresh celery can help you detoxify.
Practice: Add rice, water, distiller's grains, salmon pieces, burdock, lotus root, etc. Put it in a pot and cook for 20 minutes. After the surface moisture gradually decreases, drop a little soy sauce to taste, turn off the fire and sprinkle with celery.
Healthy weight loss recipe on Wednesday: chicken barley porridge
Everyone must be familiar with the weight loss method of coix seed. The diuretic effect of coix seed can make you excrete excess water, eliminate edema and drive away toxic waste at the same time. However, the fat content of chicken breast is very low. Vitamin A can beautify your muscles while supplementing protein.
Practice: Wash job's tears with clear water first, then put them into the pot with rice, water and chicken breast, and cook for 20 minutes with low fire, then add some soy sauce to taste and turn off the fire. Finally, sprinkle some chopped green onion and seaweed.
Healthy eating on Thursday: egg and leek porridge in cold weather
Adding zero-calorie diet food "agar strip" to diet porridge can get full marks on dietary fiber, and the slimming effect will definitely be greatly improved. At the same time, eggs and leeks bring rich protein and minerals, and bring balanced nutrition to the body.
Practice: Pour the rice porridge into the pot and heat it until it boils. Cut the leek into pieces and put it in the pot with the eggs. Stir gently with chopsticks, turn off the fire, add some soy sauce, and stir again when it is cold.
Friday healthy weight loss recipe: radish nest egg porridge
The vitamin C decomposing enzyme in radish can promote digestion and prevent food from staying in the stomach, and the leaves at the top of radish actually have the function of losing weight, which are rich in carotene, vitamin C, dietary fiber and calcium. Adding an egg is very healthy and nutritious!
Practice: Radish peeled and shredded. Wash and chop radish leaves for later use. Boil shredded radish in rice porridge, then sprinkle some salt and stir, turn off the heat, beat in eggs and cook the surface slightly, then sprinkle shredded radish leaves.