Keep sleeping time and get rid of the habit of sleeping late. In winter, the microcirculation of human body is weakened, metabolism is slowed down and resistance is reduced. If the exercise is too intense, it is easy to cause physical collapse or catch a cold. At the same time, the ciliary activity of respiratory mucosa epithelium is weak in winter, and the sterilization ability of slimming men and women is poor. Strenuous exercise can easily lead to respiratory diseases, such as bronchitis. So it is recommended to do some gentle exercise:

Some moderate exercise, such as jogging, cycling and swimming, is the main way to burn fat in winter. Generally, after half an hour of exercise, the body begins to release energy for storing fat.

1, jogging: jogging consumes 10~ 13 calories per minute (playing tennis consumes 7~9 calories per minute). Jogging is a good way to exercise your heart and body. Jogging is usually done every other day. Hard jogging 600~750 times per mile. The purpose is to improve health, enhance physical fitness, lose weight and prevent obesity, and seek beautiful posture and comfortable mood.

2. Swimming is a very good moderate exercise, which can consume energy in the body. Water is a very soft liquid. Because of the action of water waves, it constantly rubs the human epidermis and makes the skin relax and rest better. Therefore, people who often take part in swimming exercises have smooth, fair and soft skin. Weight loss and beauty kill two birds with one stone.

Control your diet in winter and don't consume too many calories.

1, I suggest you eat: mainly plant food. Vegetables and fruits should reach more than 500 grams every day. Eat seven points full, don't eat too much. Pay attention to resolutely quit sweets, snacks and supper; Develop the habit of not hoarding snacks and candy at home; Take vitamin B6 and B 12 before menstruation to relieve uncomfortable symptoms, such as overeating and sleepiness.

2, drinking water advice: boiled water or mineral water, absolutely refuse drinks, tea, coffee and so on. Drinking water requirements: drinking 400 ml of water after getting up in the morning is conducive to diluting blood, replenishing water lost at night and discharging urine; Drink 200 to 400 ml of water half an hour before meals to prepare for digesting food, and at the same time, it will keep you from overeating; Drink 200 ml of diluted blood two hours after meals; Drinking 200 ml of water before going to bed is good for sleeping at night and detoxifying the body. Drinking 400 ml of water half an hour before exercise is good for fat consumption. Make up the lost water in advance. If it takes a long time, replenish water halfway and drink 200 ml of water half an hour after exercise. In general, urine should be about 2000 ml, and the color of urine should be transparent or light yellow.

Comprehensive dietary advice: eat in the order of soup, vegetables, tofu and meat, and of course, leave some vegetables to eat with the staple food, and finally eat the staple food. If you are greedy, eat some low-calorie plant foods, such as raw carrots, cucumbers and celery. In the process of eating, you should chew slowly, which is conducive to food digestion and will not eat too much food. It is difficult to ask for the specific ratio of protein, fat and carbohydrate in the canteen, so the principle of seven-point fullness is adopted.

Diet for losing weight in winter

Toast diet

Morning: A slice of whole wheat toast, a boiled egg, a cup of skim milk, and a cup of tea (Diet Coke will do).

China people: A cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables, a fruit (guava or apples and tomatoes) and a cup of tea (Diet Coke is also acceptable).

The menu for dinner is prepared by myself, but starch and meat are forbidden.

Winter melon and corn soup

Ingredients: wax gourd, corn, dried mushrooms, minced chicken.

Ingredients: ginger, salt, soy sauce.

Preparation: firstly, peel the corn, cut it horizontally into 1cm width, remove the wax gourd seeds, then remove a thin layer of skin thickness, cut it into small pieces, soak the dried mushrooms in warm water for 20~30 minutes, then cut it into shreds, and cut the ginger directly into powder without peeling.

Practice: add a proper amount of water to the mushrooms, then pour two cups of water into the pot, add all the prepared raw materials, cook on high fire, turn off the fire after boiling, take out the floating impurities, continue cooking for 10~ 15 minutes until all the materials are soft, and finally add a proper amount of salt and soy sauce to taste.

Wax gourd has high nutritional value. Every hundred grams of wax gourd meat contains 0.4g of protein, 2.4g of carbohydrate, 20mg of calcium, 0.3mg of phosphorus12mg of iron, and various vitamins, especially vitamin C, with16mg per hundred grams. In addition, because it contains propanol diacid, it plays an important role in preventing people from getting fat and promoting bodybuilding.