1, food that can also be eaten during weight loss
1. Nuts (about 16 a day).
Nuts are rich in lipids, vitamin E and vitamin B. Vitamin E is anti-aging, and vitamin B contributes to the metabolism of fat and sugar in the body. At the same time, the lipid in nuts is similar to olive oil, which is not easily absorbed by the human body to form fat. Of course, different nuts contain different nutrients and calories. It is recommended to eat almonds rich in iron, and it is not recommended to eat walnuts with large particles and high calories.
2. Dried fruit (about 40 slices of raisins or about 6 slices of dried plums every day). Dried fruit is rich in dietary fiber, vitamin B, which is helpful to lipid and sugar metabolism, and potassium, which has diuretic effect, and has a good effect on solving constipation caused by weight loss. Different dried fruits contain different nutrients. It is best to choose a variety of dried fruits to eat together, but be careful not to consume too much sugar. To avoid eating too much, try to choose smaller dried fruits, such as raisins.
3. Chocolate with more than 75% cocoa beans (equivalent to half a small glass every day). The main ingredients of ordinary chocolate are sugar and fat, so it is the natural enemy of losing weight. It is suggested that women who like chocolate very much can choose chocolate with cocoa bean content above 75%. This chocolate is high in cocoa beans and low in sugar, which can effectively control calorie intake. Cocoa beans are rich in anti-acidification polyphenols, can resist aging, and are rich in GYBA, which can relax the brain and relieve stress.
4. Dried sweet potatoes or roasted sweet potatoes (80g dried sweet potatoes per day, roasted sweet potatoes 150g). When the blood sugar level in the body drops, people will feel hungry. Sweet potato can make the blood sugar level change slowly, so it can maintain satiety. Moreover, sweet potato is rich in vitamin C, which can improve immunity and resist acidification, and potassium, which has diuretic effect, as well as cosmetic effect.
5. Yogurt (200mg per day). The secret of success in losing weight is to accelerate metabolism and form muscles. So eat food rich in protein. Low-calorie yogurt rich in protein is the best choice. Yogurt is rich in calcium that strengthens muscles and bones. At the same time, it contains lactic acid bacteria that regulate gastrointestinal function, which can prevent constipation. There are many kinds of yogurt, so you can choose your favorite yogurt according to the calories.
The first step to lose weight is to control your diet. Thinking about eating dessert, even if losing weight is painful, you can become positive and optimistic. The calories of eating sweets can be compensated by controlling the intake of other foods. Come and realize your dream of losing weight this summer!
2. The most effective exercise to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
In short, what is the fastest and most effective slimming exercise mentioned above? We should have a correct understanding of these, and experts should remind you that there are many ways to lose weight. When people choose to lose weight, they must choose scientific and effective methods to lose weight, and must not blindly choose some undesirable methods.