Eat bread skillfully
How to eat: Don't spread too much jam on toast.
(1 serving)
Product name energy number
Strawberry jam (20g) 52kcal
Low calorie strawberry jam (20g) 37 kcal
Orange jam (20g) 52kcal
Peanut butter (20g) 1 16 kcal
Goose liver (20g) 58kcal
Cream (10g) 75 calories.
Rumailin (10g) 76 kcal
How to eat: Pay attention to the ingredients in the sandwich.
(1 person)
Product name energy number
Ham sandwich 436 kcal
Ham tenderloin sandwich 500 kcal
Boiled fish sandwich 443 kcal
Oily tuna sandwich 573 kcal
Sandwich 435kcal, no mayonnaise sauce, eggs.
Mayonnaise sauce egg sandwich 468 kcal
Barbecue sandwich 522 kcal
Grilled pork chop sandwich 763 kcal
How to eat: drink more thick soup.
Thick soup made of various low-calorie vegetables,
Rich in dietary fiber, drinking this soup will reduce the intake of bread and absorb a lot of vitamins and minerals.
How to eat: Bake the toast crisp.
Compared with white soft toast, eating crispy toast naturally increases the number of chews. Because chewing can stimulate the central nervous system of satiety, a small amount of food can get satiety.
How to eat: Eat bread containing dietary fiber.
Dietary fiber can inhibit the absorption of sugar and fat in the body and prevent obesity.
Eat rice skillfully
How to eat: eat in a small bowl.
Even if the rice is100g, the feeling of eating in a big bowl is different from that of eating in a small bowl. The latter will make you feel too much, so a small amount will be enough.
How to eat: Keep in mind the heat energy of rice.
According to your daily appetite, knowing how many meals you should eat during weight loss makes it easier to stick to your weight loss plan.
Composition energy of rice
Half a bowl of 8 1kcal
Most bowls 163 kcal
244 kcal ordinary bowl
A large bowl of 326 kilocalories
A can of rice is 370 kcal.
One lunch is 296 kcal.
A rice ball 148 calories
How to eat 3: Add ingredients to rice.
Mix low-calorie ingredients into rice to make bibimbap or fried rice. The weight is the same as that of a bowl of rice, but because the weight of rice is reduced while feeding, it can be satisfied even if the weight of other dishes is reduced, thus reducing the total intake energy.
Product name energy number
Tuna and octopus Hong Bei sushi rice 369 kcal.
Egg sushi rice 426 kcal
Fried rice with mushrooms, shrimps, green beans and bamboo shoots 5 13kcal
Fried rice with less ingredients 575 kcal
Spanish paella 263 kcal
Cream rice 344 kcal
Method 4: Mix in wheat and millet rich in dietary fiber.
When made into a multi-grain meal, dietary fiber can inhibit the absorption of sugar or fat in the body, which has a good effect on weight loss.
Six-flavored self-made diet porridge
Weight-reducing porridge is a kind of food with dietotherapy function, which takes medicine and food as raw materials and is cooked and processed. Guided by the theory of traditional Chinese medicine, it takes cooking as a means, and aims at preventing and treating diseases, preserving health and strengthening the body. It is the product of the combination of China's traditional medical knowledge and cooking experience, and it is a special diet with both medicinal efficacy and delicious taste.
1, winter melon porridge
Prescription: fresh melon 80-100g and japonica rice100g.
How to make it and how to take it: scrape the wax gourd with a knife, wash it, cut it into small pieces, and put it in a casserole with japonica rice to cook porridge. Or decoct the wax gourd kernels with water to remove the residue, and then put the japonica rice into the porridge, and eat it twice a day in the morning and evening.
Efficacy: diuresis, detumescence, clearing away heat and quenching thirst.
2, assorted oolong porridge
Prescription: raw coix seed 30g, wax gourd seed 100g and adzuki bean 20g.
Preparation and administration method: wash all the above raw materials, put them into a pot, add water until the beans are cooked, add dried lotus leaves and oolong tea wrapped in roving cloth, cook for 7-8 minutes, and take out the gauze bag to eat.
Efficacy: strengthen the spleen and lose weight.
3. Lotus leaf porridge
Prescription: a fresh lotus leaf, rice 100g, and a little rock sugar.
How to make it and how to eat it: Wash the lotus leaf, cut it into 3cm cubes, put it in a pot, add appropriate amount of water, boil it with strong fire, then simmer 10- 15min, remove the residue and leave juice, then wash the rice, put it in the pot, pour the lotus leaf residue, add crystal sugar and appropriate amount of water, and cook it into porridge. This product can be used as a staple food, once a day 1 time, and should be eaten regularly.
Efficacy: digestion and dampness. Used for obese people.
4. Ginseng porridge
Prescription: ginseng 3-5g, Poria cocos15-20g, ginger 3-5g and rice100g.
Preparation method and eating method: firstly, slice ginseng, mash Poria and ginger, soak for half an hour, decoct twice, combine decoctions, cook with rice, and make porridge. Take 1 time in the morning and evening.
Efficacy: benefiting qi, invigorating spleen and stomach, promoting diuresis and eliminating dampness. Suitable for people who are tired and lying down, have poor diet and have false stools.
5, red Mi Dou porridge
Prescription: red Mi Dou 250g, rice 100g, a little salt and monosodium glutamate.
How to make and eat: Wash red Mi Dou and rice, put them into a pot, add appropriate amount of water, boil them with strong fire, and then cook them with slow fire. Every day 1 time.
Efficacy: diuresis, dampness, and spleen. Used for obese and vain people.
6.pea paste
Prescription: fresh and old peas 100g, ginger, onion, salt and vegetable oil.
How to make it and how to eat it: Wash the peas, blanch them in a boiling water pot and pick them up. When the vegetable oil is half cooked in the pot, add ginger and stir-fry until fragrant. Add salt and rotten peas and stir fry repeatedly. Add chopped green onion and mix well. Serve. 65438+ 0 times a day, the diet is appropriate.
Efficacy: moderate coke, reducing qi and benefiting water.
All the above-mentioned porridge are commonly used diet pills. The raw materials are easily available and the production is simple. While carrying out dietotherapy, we should also pay attention to the diet structure, eat less meat, oil and sugar, eat more vegetables, control the amount of food, and at the same time strengthen exercise to consume excess calories, so as to achieve the effect of losing weight.
Stimulating the auricle can also lose weight.
According to the theory of traditional Chinese medicine, there are many acupoints on human auricle that are directly connected with the appetite control center of the brain. Stimulating those acupoints can reduce appetite and achieve the effect of losing weight.
Control hunger
Press the hunger point of the right ear with your index finger for one minute, and so does the left ear.
Principle of slimming: When the stomach and intestines send a signal of "I am hungry" to the hypothalamus that controls appetite, people will have a desire to eat, and pressing the corresponding acupoints can prevent the transmission of the signal.
Avoid eating under pressure.
Pinch the right Shenmen with your thumb and forefinger for one minute. Then do the same thing with your left ear.
Principle of slimming: Many times, people eat too much not because the body really needs it, but because of stress. Pressing Shenmen can soothe the body, relieve physical tension and relax the autonomic nerves that stimulate appetite.
Reduce abdominal fat accumulation
Tap the acupoints of the stomach meridian in the right ear 60 times with the little finger, and then repeat this action in the same part of the left ear.
Slimming principle: Abdominal fat accumulation is due to flatulence and indigestion. Pressing stomach points can activate digestive hormones, increase the content of acidic substances and decompose excess food.
Prolonging satiety
Tap the endocrine acupoint in the right ear 60 times with your index finger, and repeat this action in the left ear.
Principle of slimming: Pressing endocrine acupoints can limit the production of hormones that cause hunger in the appetite control center in the hypothalamus and promote the production of hormones that make people feel full.
Wipe your tongue and lose weight.
The taste buds on the tongue are covered with tongue coating for a long time, which will dull the sense of taste, make people eat more food unconsciously, and make them gain weight. If you can wipe your tongue once a day after breakfast and dinner, you can increase saliva secretion and help digestion. You can choose an old toothbrush to hold horizontally and rub it gently from the base of the tongue to the tip of the tongue, about 10 times. Or choose an old towel with a slightly rough surface and wipe it on the left and right sides of the tongue for 5 times to remove the tongue coating. If you feel that the towel is too dry and uncomfortable to wipe, you can soak the towel with water first.
To lose weight, sleep 1 hour every night.
Most people think that it is easy to get fat if you sleep too much, but a study in the United States shows that an extra hour of sleep every night may help you lose weight, while insufficient sleep will increase your chances of getting fat.
A study conducted by the National Institute of Mental Health found that when a person sleeps, the body releases a chemical called "leptin", which can remind people that they are full, thus controlling the amount of fat. Experts also pointed out that lack of sleep may affect the secretion of hormones that help burn calories during the day.
The researchers followed up about 500 adults aged 27 to 40 for 13 years, and found that during this period, the average sleep time of women decreased from 7.7 hours to 7.3 hours, while that of men decreased from 7. 1 hour to 6.9 hours. During the same period, these people gained an average of 5 pounds. People who sleep less than 6 hours a night gain the most weight.
However, Dr. Hasley, who led the research, admitted that one of the reasons for this situation is that the longer a person stays up late, the more free time he has for eating.
These hopes will help you.
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