1. What can I eat at night to lose weight?
Eating coarse grains for dinner can reduce weight and not be hungry.
The coarse grain staple foods that can be selected are: sweet potato, potato, yam, taro, corn, oatmeal and so on. For women with low activity, about 50 grams of coarse grains is enough. If you are tired during the day, you can add dozens of grams of coarse grains as staple food.
Many people think that losing weight means not eating staple food at night. But not eating staple food for weight loss dinner will make you feel that you can't fill your stomach at all, and you will feel very hungry when you fall asleep that day or the next morning. Therefore, it is best to eat a little coarse grain staple food at night, because the soluble fiber volume of coarse grain staple food increases after absorbing water, resulting in satiety and reducing energy intake, which is very helpful for weight loss.
Eating meat for dinner can help you lose weight and not be hungry.
You can eat chicken breast, fish, shrimp and beef for weight loss dinner. In addition, egg protein and bean products also contain enough protein to meet the nutritional needs at dinner. These foods provide a strong feeling of fullness and will not lead to obesity. For the average person, the intake of protein should be 1.5-2g/kg/ day.
Losing weight at night means not eating meat? This is another one-sided idea of many people to lose weight. To lose weight and fat, we must ensure adequate protein, because protein is the nutrient of muscle, and the higher the muscle content, the faster the metabolism. Ensure that protein has enough effective weight loss. However, it is best not to eat fried meat with high oil content.
Eating enough vegetables for dinner can help you lose weight and not be hungry.
Don't need to explain too much. Everyone knows that vegetables are low in calories and can supplement a lot of vitamins and fiber. Eating more vegetables can adjust your body shape. You can choose vegetables, such as broccoli, tomatoes, bean sprouts and spinach. As long as the seasoning is slightly reduced for dinner, it meets the requirements of diet meals.
Eat vegetables for weight loss dinner, and you can eat until you are full! Just pay attention to the reasonable collocation with coarse grain staple food and meat.
No fruit meal for dinner.
You can eat apples, pears, grapefruit and other fruits with low glycemic index for dinner. But you can't use fruit instead of dinner. Eating only fruit for dinner can easily lead to malnutrition, lack of vitality and even irregular menstruation. Don't think you can lose weight by eating fruit. In fact, fruit is rich in fructose, which may lead to excess sugar, affect weight loss and make you hungry.
2. Fat burning yoga movements
First, the triangle type
1. Put the ball under your crotch, bend your right leg, and lift your arms horizontally to both sides.
2. Exhale, lean to the right, put your right hand on your right foot, and stretch your left hand upward for 30 seconds.
Efficacy: Exercise spine and lumbar vertebrae, strengthen back strength and adjust pelvic position.
Second, the forward flexion type
1. Sit on the ball, straighten your legs forward, separate your feet, and naturally support your hands on the ball.
2. Bend down, touch your toes with your fingers and keep your back straight 1 min.
Efficacy: It can stretch the spine, massage the abdominal and pelvic organs and relax the lower body.
Third, cobra pose.
1. Get down on the ground, naturally support the ball with your hands and straighten your legs.
2. Inhale, roll the ball towards your body, at the same time, lift your head and guide your upper body upward as much as possible, and keep it 1 min.
Efficacy: increase the flexibility and elasticity of the spine, strengthen the strength of the lumbar spine, and reduce the fat on the back and buttocks.
Fourth, the wheel type.
1. Sit on the ball and hold it with open hands.
2. Bend back, let the lower back and back stick to the ball, and keep the palm and sole balanced for 30 seconds.
Efficacy: This action is a bit difficult, and it is very effective for softening the spine and relieving shoulder and neck pain.
Five, knee swing
1. Lie on your back, grab the ball with your arms up and bend your knees.
2. Turn your knees to the left, turn your head to the right at the same time, and hold the ball with both hands as much as possible for 30 seconds.
Efficacy: It can massage the internal organs very well, and also has a certain effect on constipation.