Rule 1: Don't eat food that makes your body cold. Principle 2: Don't eat too much salt. Principle 3: Take enough B vitamins to promote fat and sugar metabolism. Principle 4: Eat enough fiber to help relieve constipation. Principle 5: Eat enough calcium to make bones. 2. Moderate weight loss to ensure health. Some nutritionists and sociologists call for moderate weight loss, not excessive weight loss, so as not to affect health and cause harm. It is best to lose weight through natural methods such as diet and exercise. If you need to lose weight by other means, you must choose carefully. It's best to choose external use that is less harmful to the body, so as not to lose weight. Some people lose too much weight because of psychological diseases such as anorexia nervosa. The persuasion of ordinary people may not work in this case, so it is recommended to consult professionals in time. 3. Weight loss and social culture In an agricultural society, there will be no professional weight loss organizations and enterprises. In industrial society, more people can get food and needed materials without physical activity. With the development of economy, it is inevitable that some people will eat more food and gain weight. See the standard weight by height and body mass index. In modern society, the emergence of television, computer, radio and Internet has made the concept of standardization deeply rooted in people's hearts. The weight should be standardized, and the measurement should also be standardized. Losing weight has become a product of modern society and an indicator of economic development. Editing this paragraph to lose weight needs to pay attention to several small details 1. To lose weight in winter, you should choose the right clothes to lose weight in winter, and there are certain requirements for clothes. Because winter sports are very different from summer sports, you can do all kinds of sports at will in summer as long as you choose comfortable clothes that suit you. But winter is different, because the temperature in winter is low and there are certain requirements for heating, so we should choose the right clothes to exercise in winter. Will winter exercise to lose weight clothes affect the whole weight loss effect? In fact, suitable clothes will play a multiplier role in losing weight in winter sports. Because in winter sports, proper clothes will make the body's heat constantly dissipate, and accelerate the consumption of body fat, so that fat can be quickly dumped out of your body. In addition, it can also accelerate the blood circulation in the body, make the metabolism in the body run at a high speed, and make the ultimate goal of slimming more obvious. In addition, if the clothes you choose for winter exercise are too thin, it is easy for cold air to invade your body during exercise, which will not only make you lose weight, but also make you catch a cold and get sick, which will affect your health. When clothes are too heavy, they will take off their clothes because they are too hot during exercise, and they will catch a cold in the cold wind in winter. Therefore, if you want to lose weight through exercise in winter, you should first pay attention to choosing clothes that suit you. 2. It is best to keep the indoor temperature of indoor sports room at 20 degrees in winter. In winter, in order to avoid being attacked by cold wind outside, many MM generally prefer to do proper exercise through indoor exercise, thus helping to consume fat. But for the control of indoor temperature, it is also very important to lose weight in winter exercise. Never blindly adjust the indoor temperature, which will weaken the final weight loss effect. What is the best temperature for indoor exercise? Experts pointed out that in winter, the most suitable indoor temperature for exercise to lose weight should be 20 degrees. At this temperature, MM will be able to fully stretch when doing exercise, so as to give full play to the body's metabolic function and let excess fat be continuously consumed. In addition, the gym with a constant temperature of 20 degrees can make people feel very natural and relaxed, and MM will unconsciously extend the exercise time in this comfortable constant temperature, so that fat will be completely consumed during exercise, and MM will no longer have to worry about fat accumulation. 3, exercise to lose weight indoor ventilation is very important in winter, in order to ensure that the indoor temperature remains constant, so many times the ventilation is not very good. However, the main exercise of many MM in winter is aerobic exercise. If you can't ensure good ventilation, it will affect the metabolic function of the body and make the whole exercise lose weight. If it is serious, it will also lead to problems such as difficulty breathing. In winter, the best fat-reducing exercise is aerobic exercise. The intensity of this kind of exercise is not very strong, and it can also exercise your overall body shape and help shape your body shape through rhythmic exercise. However, once the ventilation facilities are not good, the effectiveness of the whole exercise will be weakened because of insufficient oxygen supply for aerobic exercise. Therefore, when you exercise to lose weight in winter, you must pay attention to keep indoor ventilation at any time. 4. Warm-up exercises should be done before winter sports. We are taught from the bottom up that we must warm up before doing exercise to avoid spraining our bones and muscles. In fact, in the process of losing weight in winter, you should also make enough warm-up preparations before exercise before you can exercise. Because this can not only protect bones and muscles from sprains, but also accelerate the process of consuming calories, and it is easier to quickly consume body fat under the action of metabolism. In addition, due to the low temperature in winter, the organs in the human body will contract to protect themselves because of the cold weather. If you don't do enough warm-up exercise at this time, the range of your body's activities will shrink than usual, so it is difficult for your body's muscles to get full exercise and fat can't be fully consumed during exercise. Therefore, in order to ensure that the exercise of losing weight in winter is not useless, we must fully warm up before exercise and let the whole body fully stretch freely. Editing this research on obesity and intestinal health shows that obese people caused by irregular diet have more or less intestinal problems. It has something to do with modern people's meticulous eating habits, irregular eating and food safety. Eating less high-fiber food and sitting for a long time are common living conditions of urban white-collar workers. In the long run, it is easy to cause toxins and heavy metals to accumulate in intestinal folds, and it is easier to cause local accumulation of fat. For women who are prone to accumulate fat, it is more likely to cause swimming rings, small stomachs and bellies. Once these problems begin to appear, most people choose diet, medication and other methods, because the root cause of the problem has not been found, and it is often difficult to have an effect. In foreign countries, people generally choose natural products without side effects to solve similar problems. For example, Australians generally use fruit bars to remove intestinal toxins, which are natural and mild and have no side effects. Edit this diet to lose weight 1, and basically outline the tips for losing weight: slimming tips, whether you are fat, fat or fat, the suggestions are: 1) soak natural plants to eliminate fat, take more baths or foot baths at least three times a week, promote blood circulation and strengthen metabolism. 2) Never go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting". 3) Drink plenty of warm water and drinks, and never drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced. 4) Eat some spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function. 5) Don't eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate. 2, the wonderful use of warm water to lose weight 1) Drinking warm water can raise body temperature, improve the body's basal metabolic rate, and help fat burn! 2) Zero-calorie warm water will produce satiety and stay away from overeating! 3) Warm boiled water can warm the stomach, activate the small intestine, improve physical fitness and become an easy-to-lose beauty! 4) Warm boiled water can beautify muscles and completely improve dry and sensitive skin! 5) Enhance immunity, inhibit active enzymes in the body, keep blood flowing, and resist aging! Based on the wonderful use of warm water, we can see that warm water is the best partner of magnet meridian method. After external application of Lemei Bodybuilding Beauty Sticker, the endocrine system is conditioned, and the basal metabolic rate of human body increases, which inevitably requires more water. Through the supplement of warm water, you can achieve a good weight loss effect, which is unmatched by drinks such as juice. 3, the principle of dieting to lose weight 1, scientifically arrange three meals a day Under normal physiological conditions, most people are used to three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat. 2. Control staple food and limit sweets. If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content. 3, eat more and eat less In the process of losing weight, it is best to follow the principle of eating more and eating less, and allocate the total amount of food for three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed. 4, dietary fiber Dietary fiber to lose weight: fiber can hinder the absorption of food, fiber absorbs water in the stomach, can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Drinking water or soup in moderation is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. 6. Drink less. The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity. 7. Eat less lean meat 100g. Lean pork contains protein 16.7g, but contains 28.8g of fat. Lean pork is actually not a high-protein and low-fat food. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake. 8. Eating more foods rich in cellulose and taking a proper amount of cellulose will not only help reduce the direct intake of fat in the digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed of sugar molecules entering the blood, and help reduce the release of insulin, which will be very beneficial to prevent obesity, because high insulin is a signal for cells to store fat. 4, 3 days of scientific weight loss recipes The first day of breakfast: half a grapefruit or orange, a piece of bread, two teaspoons of peanut butter. Lunch: half a cup of tuna or half a steamed fish (any fish will do), a piece of bread and a cup of coffee or tea. Dinner: two pieces of meat (any meat can be used, weighing 85g), a cup of boiled beans, a cup of boiled cabbage, an apple and half a cup of ice cream. Breakfast the next day: an egg, a piece of bread and half a banana. Lunch: a cup of yogurt and five biscuits. Dinner: two hot dog sausages, a cup of boiled broccoli, half a cup of boiled carrots, half a banana and half an ice cream. Breakfast on the third day: five biscuits, a glass of milk and an apple. Lunch: a boiled egg and a piece of bread. Dinner: a cup of swallowed fish or a steamed fish (any fish will do), a cup of boiled cabbage, a glass of boiled cauliflower, half a banana and half a cup of ice cream. 5. Food suitable for weight loss

Chinese yam

1, yam yam contains a lot of starch, protein, B vitamins, vitamin C, vitamin E, glucose, crude protein amino acids, choline, allantoin and so on. As a highly nutritious food, Chinese yam soap is the precursor of synthesizing female hormones, which has the functions of nourishing yin, strengthening yang and enhancing metabolism. Dopamine in yam can dilate blood vessels and improve blood circulation. Improve human digestive function, enhance physical fitness, and improve skin's moisturizing feeling and color. Yam is MM's natural slimming food, which contains enough fiber to make you feel full after eating, thus controlling your appetite. Secondly, yam itself is a kind of food with high nutrition and low calorie, so you can eat more without worrying about getting fat. 2, high-protein processed carbohydrate foods can cause obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, patients can only eat proper amount of vegetables, but they can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy. 3. Soybean saponin contained in soybean milk can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat and enhance muscle vitality, which not only ensures adequate nutrition for human body, but also achieves the function of healthy weight loss. 4, Xiaoyi Wen fever at home and abroad, such as the United States, Japanese obese people are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite. Common fruit calorimeter: name calorie name calorie name coconut 7000.0cal/kg banana 1542.4cal/kg longan 1400.0cal/kg litchi 958.9cal/kg pomegranate 1 105.3cal/kg litchi 958.9cal/kg. 674.7 calories per kilogram of kiwi fruit/640.0 calories per kilogram of sugarcane juice/635 calories per kilogram of orange.1calorie per kilogram of loquat 629.0 calories per kilogram of olive 6 12.5 calories per kilogram of grapefruit 594.2 calories per kilogram of fig 590.0 calories per kilogram of watermelon 576.3 calories per kilogram of cherry 575.0 calories per kilogram of citrus. 552.6 calories/kg kumquat 550.0 calories/kg mango 533.3 calories/kg lemon 530.3 calories/kg apple 529.4 calories/kg pear 524.4 calories/kg apple pear 5 10.6 calories/kg mulberry 490.0 calories/kg grape (purple) 488.6 calories/kg. Kg peach 465.9 calories/kg May peach 45 1.6 calories/kg guava 422.7 calories/kg apricot 395.6 calories/kg plum 395.6 calories/kg Myrica rubra 34 1.5 calories/kg melon 333.3 calories/kg carambola 329.5 calories/kg strawberry 309.3 calories/kg.

Red dates and black rice porridge

The experiment of black rice shows that the pigment in black rice is the strongest among all kinds of rice. This pigment is also rich in flavonoids active substances, which is five times that of white rice, and is very effective in preventing arteriosclerosis. Remember to soak rice in water and cook it with rice, so that you can eat all the nutrients of black rice. You can have some milk and eggs for breakfast. Breakfast and lunch are full, and dinner is only seven points full. 9, beef soup has a good role in cleaning the stomach, and then with some soda biscuits. This kind of beef soup is usually cooked with cow hind legs, onions, carrots, egg whites and some red wine. 10, potato potato is a kind of food rich in dietary fiber, which is rare and contains a lot of vitamins and minerals. Every148g of potato produces only 100 calories, the real starch content is less than 2%, and it contains no fat, which can effectively control the total fat intake in people's daily diet. The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish each exercise continuously, without stopping in the middle, and the heat consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise will lead to a faster heartbeat, or the degree of sweating will increase the metabolic rate of the human body, but the effect will only last for two days at most, so the most important thing is to persevere. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle joint injury! Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out. Exercise is the first move to lose weight, and exercise is expensive. Have persistent attitude and spirit;

The second measure is a glass of water before and after exercise. Drink a cup of boiled water before exercise in the morning or evening (scientific analysis shows that exercise at night is more scientific and effective); Third, exercise should be regular. The law mentioned here does not refer to the time of movement, but to the events of movement. This should be planned according to its own conditions and conditions, and constantly summarized and improved. If the basal metabolism is improved through exercise, and the total consumption of behavioral consumption before exercise is slightly less than the usual dietary intake. Then there is the rebound phenomenon. This is what personal trainers usually call a rebound point. Swimming data show that the thermal conductivity of water is 26 times greater than that of air.

Skipping rope to lose weight

If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft." The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is "aerobic exercise", and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that the exercise has achieved the effect of burning fat. Walking is suitable for all kinds of people: swordsman, gun dancer, Tai Chi chuan dancer, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".

go for a walk

Here are some exercises that can consume 300 kilocalories: jogging for 30 to 50 minutes. Be sure to stick to it for more than 30 minutes, because after 30 minutes, the body's energy gradually begins to consume fat from sugar (blood sugar, glycogen, etc.). ), while cycling takes 1 hour to 75 minutes. Walk 1 hour ~ 1.5 hours. Swim for 30 to 40 minutes. Play tennis for 45 minutes ~ 1 hour. Jump rope for 30~40 minutes. Fitness Run Fitness Run is very popular with middle-aged and elderly people because it does not need special sports equipment. At present, fitness running is widely carried out at home and abroad with moderate intensity, which is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short. Gymnastics is mainly the exercise of trunk and limb muscles, with emphasis on abdominal muscles. The following are common exercise methods. 1. Flexion and extension of lower limbs: supine position, arms straight at both sides of the body, legs straight. Exercise: ① Bend the left hip and knee joint to make the knee close to the abdomen as much as possible. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each. By doing this set of "sofa exercises", MM can easily lose weight at home and get rid of obese fat. Step 1: Turn your back. Key points: Sit in the front of the sofa, knees together, upper body twisting in the opposite direction, every time 10 second.

Do it three times after weight-loss exercises before doing the other side. Stretching position: left and right waist muscles. The second step: focus on the side waist movement: lean on the sofa handle and stretch easily. After a pause of 5 to 10 seconds, switch sides and do it three times in turn. Stretching position: left and right waist. Step 3: Lift your hips and abdomen: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, bend your knees upwards, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time. Stretching parts: muscles in the front abdomen and buttocks. Step 4: Stretch back: Put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles. Step 5: Focus on the action on the back of the hip: bend the knees and thighs flat, straighten the back feet with knees down, lean forward, and pull the sofa with both hands straight. Repeat for 3 times after the action lasts 10 second. Stretching position: the muscles behind the buttocks. Step 6: Key points of leg movements: 1 Put your feet straight and flat on the sofa, and 1 Bend your feet and put them on the ground, and tilt your body in the direction of straight feet. After each action is held for 10 second, repeat it for 3 times. Stretching position: the muscles behind the thigh. Step 7: Focus on thigh exercise: 1 Straighten your feet, and 1 Bend your feet with your knees down. After the action is held for 10 second, repeat for 3 times. Stretching position: front thigh muscle. Step 8: Focus on the movements of the thighs and buttocks: Sit the buttocks in the front of the sofa, straighten your knees, and stick your body and abdomen on your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities. Stretching parts: muscles at the back of thighs and buttocks.