Fat-reduced food
1, wax gourd.
It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories.
2. Cucumber
Contains diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, make the stool smooth and the calorie content is low.
3.loofah
The soap and mucus contained in loofah are beneficial to smooth stool and have low calorie content. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron.
4, white radish
Contains mustard oil and amylase, which is helpful to the digestion and metabolism of fatty foods and prevents subcutaneous fat accumulation. White radish also has the function of ventilation and promoting defecation.
5. Porphyra
High fiber content, low fat content, easy to feel full, and have the effect of clearing heat and diuresis.
6, leeks
Rich in fiber, it can make the stool unobstructed, expel too much protein and fat in the intestine, and prevent fat accumulation in the body.
7. Macroalgae
It is rich in fiber and inorganic elements (especially potassium) and has the function of relaxing bowels and diuresis.
8.mung bean sprouts
High water content, less calories, not easy to form fat. At the same time, it has diuretic effect.
Weight loss exercise
1, the principle of exercise to lose weight
Under the condition of a certain energy intake, it is a good way to lose weight by increasing consumption through exercise, especially for obese children and adolescent young people. The combination of exercise therapy and diet can make you lose weight quickly, without affecting your appetite, causing fatigue and muscle atrophy, and can also increase your muscle strength while losing weight.
2. The best way to lose weight through exercise.
Aerobic exercise is the most effective and healthy way to lose weight. It is an endurance exercise based on aerobic metabolism, which can improve metabolism, promote energy consumption, prevent excess energy from being converted into fat accumulation and promote the decomposition of accumulated fat.
3. Main events of aerobic exercise
Aerobic exercise mainly includes jogging, walking, swimming, cycling, running in situ, playing ball, aerobics, yoga, playing Tai Ji Chuan and so on. It's best to finish each movement continuously for more than 40 minutes every day, and you can stop in the middle. The total calories consumed in each exercise must reach 300 kilocalories. This kind of exercise makes the body beat faster and sweat.
4. The best time to lose weight by exercise.
The best time to lose weight by exercise is usually on an empty stomach. At this time, the energy consumed is mainly provided by fat oxidation, so it is appropriate to hinder the morning and afternoon, adhere to daily exercise, and achieve a certain weight loss effect at least 4-5 days a week, and the amount of exercise should be appropriate. It is generally believed that it is reasonable to feel slightly tired, comfortable, sweat a little and sleep with high quality after exercise.
5, exercise to lose weight precautions
Do some warm-up activities before each exercise, exercise the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, the gas exchange in the lungs can be increased, and the output of the heart can be increased to avoid muscle strain.
Exercise to lose weight should pay attention to step by step, persevere and do what you can. People who usually lack exercise have poor cardiopulmonary function and joint flexibility, so it is not suitable to do a lot of exercise at first, and it takes 2-4 weeks to adapt.
Can you not consume fat during fat reduction?
I can't. Many people think that they get fat because they eat too much fat. In fact, no matter what you eat, even fruit, you will get fat if you eat too much. A reasonable diet and smart intake of fat are not only good for your health, but also important for reducing fat! Others believe that only unsaturated fat should be consumed during fat reduction, and saturated fat should be avoided. In fact, in addition to trans fats, saturated fats and unsaturated fats play a very important role.
1, polyunsaturated fat: inhibit muscle decomposition, relieve muscle pain, promote joint repair, promote fat burning, and prevent and treat cardiovascular diseases;
2. Monounsaturated fat: anti-oxidation, reducing LDL (harmful cholesterol) content and increasing fat burning rate;
3, saturated fat: promote the release of testosterone (promote muscle growth), generate cell membranes, and affect bone health.
Fat not only has the above effects, but also its powerful antioxidants can make your immune system stronger. In fact, unsaturated fat is a good energy source and can release energy continuously. Many professional bodybuilders consume a small amount of unsaturated fat (such as peanut butter) before going to bed to prevent muscle decomposition during sleep.
Not eating fat at all during fat reduction will not only do great harm to health and slow down the burning rate of body fat, but also cause endocrine disorders (such as menopause), reduce metabolism and affect the calorie consumption throughout the day.
Fat-reducing fitness recipe
Mushroom and vegetable soup
Ingredients: corncob, Flammulina velutipes, Lentinus edodes, Pleurotus ostreatus, celery leaves, salt.
Exercise:
1, wash the corn and cut into sections, soak the mushrooms in light salt water for a while, rinse with clear water and wash the celery leaves.
2, mushrooms should be cut into pieces.
3. Add water to the boiling pot, add corn, Flammulina velutipes, Lentinus edodes and Pleurotus ostreatus and boil. Cook on low heat for about 20 minutes, add salt and celery leaves.
Mixed lettuce
Ingredients: lettuce, garlic, soy sauce, mature vinegar, chicken essence, edible salt and sesame oil.
Exercise:
1. Boil the water and blanch the washed lettuce.
2. Take a bowl, add minced garlic, chicken essence, a few drops of mature vinegar, soy sauce and sesame oil and mix well.
3. Put the scalded lettuce and sauce together in a bowl and stir well.