1、
In the office
10: 00 am or 4: 00 pm
Both satiety and metabolic rate should be UPUP.
The best time to eat snacks is 10 in the morning and 4: 00 in the afternoon, which are the two most prone to hunger. There are also scientific studies showing that eating less and eating more helps to lose weight, because shortening the fasting time can prevent excessive accumulation of fat and effectively avoid overeating at lunch and dinner caused by hunger. Therefore, adding meals is not an excuse for overeating, but a wise choice to lose weight.
I recommend you to eat.
Fruit: The first choice for office snacks is fruit, such as apples, pears and oranges. They can provide rich vitamin C, cellulose and pectin, and help us keep our intestines unobstructed while providing satiety, which is very beneficial to physical fitness. It should be noted that it is best to eat fruit before you feel hungry, because fruit acid has a certain appetizing effect. If you eat if you are too hungry, you may get hungrier and hungrier, but it will arouse your appetite at dinner.
Nut+yogurt: A study in Spain shows that nuts can improve the body's ability to burn fat and increase satiety. Nuts are oily, so you can't eat too much. Three walnuts, seven or eight hazelnuts or a dozen almonds a day is enough. Obviously, such consumption can't effectively delay the arrival of hunger. You can eat nuts with a small cup of yogurt to increase satiety.
You can eat less.
Chocolate: Chocolate can quickly regulate blood sugar and make people feel full. But chocolate usually has a high sugar content. Many dark chocolates have a sugar content of more than 50%, while milk chocolate has a higher sugar content. Sugar and fat are the main culprits of excess energy. Therefore, under the condition of balanced diet and exercise, you can eat 50%~70% dark chocolate 1~2 times a week, with 40 ~ 50g each time being the best.
Dried beef or dried bean curd: Both beef and bean products are rich in protein, because protein is very helpful for shaping body muscle lines. If you have more muscle than fat, you will look slimmer. It is best to choose varieties with less salt, such as original beef jerky or dried bean curd, and eat less spicy and spiced ones. Never eat biscuits: biscuits are rich in fat, especially all kinds of high-fiber biscuits, which attract many people who are eager to eat fat under the banner of high fiber. As we all know, in order to have a perfect taste, high-fiber biscuits must add more fat.
Plum: Although plums are sour and sweet, the salt content in them is amazing. Eating too much salt is very bad for physical fitness, because once the salt in the body increases, the body will adjust the salt concentration to a certain state, which requires hoarding a lot of water, which is easy to make you "edema", so don't eat more.
In the living room
8: 30 p.m.
Chewy and low in fat.
Go to sleep immediately after eating, food is difficult to digest thoroughly, and it is easy to cause fat accumulation. If you have the habit of eating supper, it is more appropriate to choose a time period of more than 2 hours before going to bed. During this period, after a busy day, you may still be sitting on the sofa watching TV, and at this time, snacks are indispensable. It is wise to choose chewy snacks with low sugar and low fat, because chewing itself can also consume some calories.
Vegetable slices: including green pepper, carrot, celery, cauliflower, radish, cucumber, asparagus, etc. These vegetable slices are rich in nutrition and low in calories, so they can be eaten as snacks.
Beans: for example, mustard green beans, the peas used contain amino acids and choline, which can prevent arteriosclerosis, and vitamin C is the champion among beans. The important thing is high fiber content, chewiness and low fat.
Dried fruits: Dried apricots, mangoes and papaya are all good choices, but it is best to choose original dried fruits and avoid snacks with too much sugar.
You can eat less.
Seaweed: Seaweed is one of the best "iodine-rich foods", which contains a lot of minerals and vitamins necessary for human body. The amino acid content is five times that of rice, and the fat content is relatively low, only 1% ~ 2%. However, most seaweed is high in salt and monosodium glutamate and should not be eaten more. Two tablets a day is enough.
Jujube: Jujube is rich in nutrition, especially vitamin C.100g fresh jujube contains 300 ~ 600 mg of vitamin, and is also rich in vitamin P. Jujube is a good product for nourishing blood, calming nerves and beauty beauty. However, the sugar content of jujube is the highest. The sugar content of fresh dates is 20% ~ 36%, and the sugar content of dried dates is 50% ~ 80%. It is enough to eat 3 ~ 5 tablets a day. Never eat microwave popcorn: although popcorn is chewy, you must be careful of the excessive energy brought by popcorn! The microwave popcorn bought in the supermarket added a lot of margarine and sugar. A bag of 120g microwave popcorn has nearly 500 kilocalories. If you kill such a bag of popcorn, it will take at least half an hour of moderate-intensity aerobic exercise to consume it.
Duck neck: the content of fat and carbohydrate in duck neck itself is not high, but most of the duck necks sold in the market are pickled, and the amount of oil and salt is greatly increased, which is very unfavorable for slimming.
In the bedroom.
Afternoon 10: 30.
Low calorie snacks
Hunger before going to bed is always overwhelming. They always feel wronged when they don't eat. If you eat it, you are worried about getting fat and affecting the quality of sleep. In fact, it is not impossible to add meals before going to bed, but you must choose the right snacks-low-calorie and digestible is the first choice.
I recommend you to eat.
Milk: Milk contains about 87% water, and a bag of 250g whole milk contains only 150kcal energy, which is equivalent to half a bowl of rice, but this bag of milk brings much more satiety than half a bowl of rice. If you don't have lactose intolerance, then milk is a liquid food that is easy to eat. It can be seen that taking milk as a bedtime snack can not only fill your stomach, but also help you sleep and not make people fat.
Better eat less.
Fruits with high sugar content: Although fruits are good, they are not suitable for eating at any time. Fruits are high in sugar, especially bananas, peaches and watermelons. Eating them before going to bed can easily make people fat. In addition, fruits are usually rich in fiber, and eating fruits is more "stomach-occupied". Being full will affect the quality of sleep.
Never eat it.
Expanded food such as potato chips: If you want to keep fit, you must refuse the temptation of potato chips. It is rich in oil and high in salt, which will make you gain weight more easily. In addition, there is benzopyrene, a carcinogen produced by frying, which is very harmful to health, so even if you are not fat, don't snack potato chips easily, especially before going to bed.
2, slimming exercise before going to bed
1. Cat stretching
This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.
2. Mermaid Yoga
Lie prone on the bed, slowly support yourself with your hands, open your palms and tilt your head back. Straighten your legs up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective. Can be a good thin face, waist, thin belly, thighs, is a good body weight loss exercise. MM's should persist!
Stretch your knees and thin thighs
Lie on the bed, stretch your back, face up, bend your knees, press your feet on the bed, and the angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs.
Soak feet to lose weight
Foot is the farthest part of the human body from the heart, which has a great influence on blood return, especially on obesity in the lower body. Soaking your feet with hot water before going to bed can not only relieve fatigue, but also help you sleep and lose weight. Soaking feet with hot water can improve local blood circulation, dispel cold, promote metabolism, and finally achieve the goal of fitness and weight loss.
Stretch and get thinner.
After 2 1 p.m, most human organs go to sleep. At this time, if you drink too much water, the internal organs must start working and digesting again, which is easy to disrupt the body clock, especially the burden on the kidneys, and make the edema worse. Therefore, drinking less water before going to bed can maintain the rest of the body and ensure that there will be no edema and obesity after waking up. Refuse midnight snack
6. Always turn over in bed
When we are still struggling in bed, we can turn over in bed. First of all, mm should lie on her side, with her arms sticking out from behind, her palms open and her knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.