1, key points of diet to lose weight in autumn
Dietary essentials for weight loss in autumn:
1, don't eat for 3 hours before going to bed! The sugar you eat at night will all turn into fat and stay in your body, so eat dinner as soon as possible!
2, do not eat carbohydrates for dinner! Although carbohydrate is one of the three nutrients needed by human body, eating too much is the root of obesity. Forget it at night. Carbohydrates can be added to breakfast to replenish energy for brain activity. Reference carbohydrate content per meal: sliced bread 1 slice: about 28g; Rice 1 bowl: about 55g.
3, keep the existing food intake! Although it is said to eat and drink. But don't overeat, chew at least 30 times per bite to stimulate the brain to send a signal of fullness.
4, you can't eat only a single food per meal! Lamian Noodles and Gai Rice, a single food, are easy to eat faster and have unbalanced nutrition, which is not conducive to weight loss and needs to be corrected. You need to eat more vegetables to keep a balanced diet.
5. Move in your daily life! If you want to lose 3KG in 2 weeks, exercise is essential. You don't need to do special exercise. You can exercise anytime and anywhere, and burning calories is king.
Autumn healthy weight loss recipes:
Hawthorn radish slimming soup
Ingredients: white radish 1 kg, hawthorn slices 3 yuan, dried tangerine peel 2 yuan, 4 Liang lean pork, 4 candied dates, salt and pepper.
Methods: 1. First, clean and slice the lean pork and blanch it in boiling water. 2. Then wash and peel the white radish and cut it into pieces for later use. 3. Next, put the lean meat and white radish into the pot and cook them. Add hawthorn slices, dried tangerine peel and candied dates and stew 10 minutes. Then simmer for 2 hours. 4. Finally, add salt and pepper to taste and serve.
Weight loss effect: white radish is the best food in autumn and winter. It can not only help the human body to digest, but also contain rich nutrients such as vitamins C and A, which can promote diuresis, reduce swelling and passively lose weight, help the human body to lose excess fat and achieve the purpose of losing weight.
Tomato soup for reducing fat and losing weight
Ingredients: half a catty of tomato, half a catty of celery, 4 liang of lean pork, 2 slices of ginger, salt and sauce.
Methods: 1. First, wash celery, tomatoes and ginger and cut them into sections. 2. Then wash and slice the lean pork, scald it with boiling water and take it out. 3. Then put a proper amount of water in the pot, add pork, celery, tomatoes and ginger, and cook on high fire for 10 minutes, then turn to low heat for one and a half hours. 4. Finally, add salt and sauce to taste.
Weight loss effect:
As we all know, tomatoes contain a lot of lycopene, which is very beneficial to human body. Not only can it eliminate free radicals and play a highly antioxidant role, but it can also lower blood pressure and cholesterol, prevent fat accumulation and achieve the effect of losing weight. Girls can keep young and rosy by eating regularly.
Pumpkin ribs soup
Ingredients: half a catty of pumpkin, 65438+ 0 catty of ribs, 2 slices of ginger, 2 candied dates and salt.
Practice: 1. First, the pumpkin is seeded, washed, peeled and cut into thick slices. 2. Then wash the ribs and ginger for use. 3. Then put a proper amount of water in the pot, add pumpkin, ribs, ginger and candied dates, and cook with high fire for 10 minute, and then turn to low fire for two hours. 4. Finally, add salt to taste and serve.
Weight loss effect: Pumpkin is rich in starch and sugar, as well as vitamins C, B and minerals, with natural sweetness. It is not only nutritious, but also has a good blood-enriching function, which can increase human immunity and is the best food for girls during weight loss.
Garlic porridge
Ingredients: 50g of purple garlic, 0/00g of rice/kloc-,a little shredded ginger, 5 cups of broth, salt and sesame oil.
Methods: 1. First, peel and wash the purple garlic. 2. Then wash the white rice, add the broth and cook it into porridge. 3. Then add garlic and cook together. When it is almost cooked, add salt, shredded ginger and sesame oil. 4. It can be eaten out of the pot in about five minutes.
Weight loss: Garlic has a very good antibacterial effect. Allicin in garlic can promote gastrointestinal peristalsis, prevent constipation, and lower blood pressure and cholesterol. Regular consumption can play a very good slimming effect.
Fried kelp beans
Ingredients: kelp 300g, soybean 100g, salt, soy sauce, monosodium glutamate and chopped green onion.
Practice: 1. Shred kelp, blanch in boiling water, and boil soybeans in water. 2. Let the kelp and soybeans cool, control the moisture, then add salt, soy sauce, monosodium glutamate and chopped green onion and mix well.
Nutrition and efficacy:
Kelp is rich in dietary fiber, which can promote intestinal peristalsis and increase defecation; Unsaturated fatty acids in soybean can promote defecation, while rich dietary fiber can absorb intestinal water and increase defecation.
Vinegar lotus root
Ingredients: lotus root, sugar, salt, vinegar and sesame oil.
Practice: 1, blanch lotus root, add appropriate amount of sugar, salt, vinegar and sesame oil according to personal taste and mix well. 2. Store the mixed lotus root in a sealed bottle and take some as a side dish when eating every day.
Pork sesame rice
Ingredients:100g roasted laver,120g black sesame,120g white sesame.
Practice: 1, cut the roasted laver into filaments. 2. Then crush black sesame and white sesame with a rolling pin. 3. Mix these three raw materials together and store them in a bottle, and mix one or two spoonfuls of rice with each meal.
Nutrition and efficacy:
Porphyra is rich in carotene, calcium, potassium, iron and other nutrients, which can promote gastrointestinal movement; Sesame contains a lot of amino acids, dietary fiber and minerals, which can promote defecation.
Cabbage mixed with vinegar
Ingredients: 500g of Chinese cabbage, vinegar, broth, liquor and salt.
Practice: 1. Add a little salt to the cabbage and blanch it in boiling water. 2. Let the cooked food cool, drain and cut into pieces. 3. Mix a cup of vinegar, 1/2 cups of broth, two spoonfuls of wine and 1/2 spoonfuls of salt, and boil to make soup. 4. After the soup is cooled, pour it into a sealed bottle with the cabbage and store it for one day.
Nutrition and efficacy:
Cabbage is rich in vitamins and dietary fiber, which can enhance gastrointestinal peristalsis.
Shuanghua lose weight cold dishes
Ingredients: half cauliflower, half broccoli, 4 cloves of garlic, olive oil, red wine vinegar, black pepper, salt and sugar.
Practice: 1. Break cauliflower and broccoli into bite-sized pieces, soak them in light salt water for 10 minutes, and then rinse them repeatedly. 2. Pour clear water into the pot, pour cauliflower and broccoli after the fire boils, blanch 1 min, take out, put it in clear water to cool, and then fully drain the water. 3. Take a small bowl and pour in red wine vinegar, black pepper, salt, sugar and olive oil and mix well. 4. Put cauliflower and broccoli in a slightly larger container, peel the garlic, press it into garlic paste with a garlic press, then pour in the prepared vinegar juice and stir well.
Nutrition and efficacy:
Obese people often eat cauliflower and can lose weight in a short time, because cauliflower is rich in nutrition, which can effectively promote intestinal peristalsis, improve immunity and reduce fat. Moreover, these two materials are refreshing and rich in layers, and they are delicious even when cooked.
2, yoga weight loss method
Method one
Sit flat on the ground with your left foot bent so that your left palm is close to the inside of your right thigh and your right foot is straight back; Straighten your back, lift your calf with your right foot and straighten your toes; Hook the back of the right foot with the backhand of the right hand, and straighten the left hand upward; After recovery, do it in the opposite direction. Pay attention to the stretching of the back, thighs and arms.
Method 2
Stand naturally and slowly shift your center of gravity to your left foot; Lean forward slightly and lift your right foot backwards; Hold the tip of your right foot with your right hand and stretch your calf upward to keep your arm straight; Left hand straight to the left front; After recovery, do it in the opposite direction. Pay attention to the stretching of the back, thighs, calves and arms.
Method 3
Kneeling posture is natural and the back is straight; Straighten your left leg 45 degrees to the left, and straighten your toes; The body bends slowly to the left, the left hand reaches out and touches the left ankle, and the right hand sticks behind the ear and extends to the left; After recovery, do it in the opposite direction. Pay attention to the stretching of the back, thighs, calves and arms.
Method 4
Stand naturally and keep your back straight; The center of gravity slowly moves to the left foot, the right knee bends, the right leg surrounds the left leg from the front, and the tip of the right foot hooks the rear of the left leg; The body is slightly forward, the arms are straight and stretched back; After recovery, do it in the opposite direction. Pay attention to the stretching of the back, thighs and arms.
Pay attention to the stretching of the back, thighs and arms.
Method 5
Stand naturally, with your back straight and your hands crossed on your chest; Move the body center of gravity to the right foot, bend the left knee, lift the left leg, and make the left palm against the right pelvis; Stand on tiptoe with your right foot, bend your right knee, squat down slowly and keep parallel; After recovery, do it in the opposite direction. Pay attention to the average stress on the legs to get better parallelism.
Method 6
Sit flat on the ground with your back straight; Bend your knees, straighten your left foot up, straighten your toes, and hold the left foot outside with your left hand; Straighten the toes of your right foot, move your body center of gravity to your hips, straighten your right hand backwards and touch the ground together; After recovery, do it in the opposite direction. Pay attention to the stretching feeling of thighs, calves and arms.
Method 7
Feet shoulder width apart, back straight; Put your hands together and straighten up; Slowly squat on tiptoe until the thighs are close to the calves and keep your body parallel. Pay attention to the stretching feeling of thighs, calves and arms.
Method 8
Stand with your feet back and forth, and slowly separate your feet outward until your feet are in a straight line and close to the ground; Keep your back straight and your hands together. Pay attention to the stretching of thighs and arms.
Method 9
Sit flat and keep your back straight; Bend your right knee, and place the palm of your right foot on the outside of your left thigh, as close as possible to your left hip; Bend the left knee and place the heel of the left foot on the outside of the right hip; Slowly twist your body to the right and put your hands together on your right chest; After recovery, do it in the opposite direction. Pay attention to the tension in your back and thighs.