1, the staple food for losing weight in winter
rolled oats
Oatmeal porridge is low in sugar, fat and calories, and rich in calcium and vitamins. They can help peristalsis and digestion. Oats, as coarse grains, are rich in dietary fiber, which makes people feel full easily. Eating oatmeal for a long time has obvious weight loss effect.
(2) Sweet potato
Sweet potato is a common coarse grain with low price, which is suitable for dieters. Sweet potato not only contains a lot of starch, but also contains many soluble sugars, protein, fatty acids, vitamins, calcium, phosphorus, iron and eight essential amino acids. The most remarkable effect of sweet potato is to improve the digestive ability of the stomach and promote metabolism in the body. For women who are constipated due to the accumulation of toxins in their bodies, using sweet potatoes instead of staple food for one meal a day can play a very good role in clearing the intestines and detoxifying.
(3) Mashed potatoes
Potatoes are rich in dietary fiber as much as apples. So the gastrointestinal tract absorbs potatoes slowly. After eating potatoes, you stay in the intestines for much longer than rice, so you are fuller, and you can also help take away some oil and garbage, which has a certain laxative and detoxification effect. Potatoes are carbohydrates, but their content is only about 1/4 of the same weight of rice. Studies have shown that the starch in potatoes is a kind of resistant starch, which can shrink fat cells. At the same time, potatoes contain almost no fat, and the fat content of 100g potatoes is only 0.2. So use mashed potatoes instead of the main meal, and don't worry about excess fat.
(4) Buckwheat
Buckwheat, commonly known as "Qingchangcao", has the functions of clearing intestine, diminishing inflammation, relieving cough and eliminating phlegm. Buckwheat, like wheat, is rich in carbohydrates, protein and fat, and also contains a lot of nutrients such as cellulose and multivitamins, which can not only prevent obesity, but also promote the operation of the spleen and stomach.
(5) Black bean brown rice
Polished rice is obtained by finely grinding and removing the outer tissue of brown rice. It looks white and delicate, and tastes soft and refreshing, but a lot of nutrients are lost, and the rest are mainly starch and carbohydrates, while the outer tissue retained in brown rice has high nutritional value, which is both slimming and beautifying. Brown rice is rich in dietary fiber, which can accelerate intestinal peristalsis, feel full and promote cholesterol excretion. It is a good choice to replace polished rice.
2. Weight loss fruit
(1) Apple
Apple is recognized as the king of slimming, because it is not only nutritious but also contains a lot of cellulose. The rich dietary fiber in apples can promote gastrointestinal peristalsis and digestion. At the same time, apples can be eaten on an empty stomach and have a good feeling of fullness. Therefore, to lose weight in spring, apples are indispensable in the diet. In other words, apples are low in calories and contain vitamins and minerals that help maintain blood sugar and are very beneficial to health.
(2) Pears
This kind of fruit is rich in cellulose which can promote digestive system, and can promote gastrointestinal digestion. Pears are also rich in pectin, which can make people feel full. Moreover, pears contain less calories. However, nutritionists in Hua Fei remind everyone that pears contain a lot of sugar, so it is better to use pears carefully to lose weight.
3. Ways to lose weight in winter
One: No matter how busy you are, the first priority of fitness is to keep exercising.
Only exercise can avoid fat accumulation and consume a lot of calories quickly. Of course, it can also help regulate the proportion of cholesterol, lower blood pressure, improve mood and enhance heart function. You hate running or strenuous exercise. It doesn't matter. Just keep exercising for 20-30 minutes two days a week. You can walk, ride a bike, dance, walk, kick shuttlecock, jump rope, climb mountains and so on.
Second: Write down everything you eat.
This is more troublesome, but it won't be too cumbersome to form a habit. Taiwan Province Province, Japan and South Korea also make use of diaries to lose weight. Just prepare a small notebook and record the names and calories of the food you eat every day like a diary. Soon you will find yourself unconsciously trying to avoid eating those high-calorie foods.
Three: Shut up and start right away.
I believe that many people have no resistance to cakes, sweets and chocolates, but they must pay attention to controlling their diet in order to lose weight through hard work. You can eat less food you like, but don't overeat, or your mouth will explode even if you are addicted to it.
Four: Drink plenty of water.
If you ask people who are in good shape, what are their fitness secrets? I promise, they will tell you to drink at least 8 glasses of water every day. Water helps to support the body's metabolism, can help remove excess fat in the body, and of course can also be used for beauty. It's simple. Drink more water every day!
Five: find someone to encourage yourself.
Go to your friends, family or weight loss companions and ask them to support you and encourage you, which will help you stick to it. Self-confidence is very important for a person who insists on losing weight. Maybe just when you are about to give up, it will help to have a friend to encourage you and even motivate yourself.
Six: constantly challenge yourself.
Keep setting goals for yourself, and the goal has reached the difficulty of adding the next goal. For example, you can stipulate that you can't eat sweets for a month, draw a circle on the calendar every day, and give yourself an appropriate reward after the goal is completed. Of course, this reward is best not to eat a big meal.