First, the misunderstanding of weight loss: 1. Adopted the wrong way to lose weight. You lose water instead of fat. As long as you stop taking medicine and replenish water, your weight will naturally rise again. This phenomenon is most common among people who take loose bowels to lose weight. What's more, not only the weight loss effect will be wasted, but also it will cause great harm to the body, such as electrolyte disorder. 2. Did not reach the weight loss cycle. Some people have a little effect in the early stage of losing weight, thinking that they have achieved the goal of losing weight. Just stop losing weight, but I don't know that this is the key period to decide whether to lose weight successfully. Usually, weight loss products or exercises are all about treatment. If the prescribed course of treatment is not reached, it will rebound, so the efforts to lose weight will be in vain. 3. The most common bad habit. I think if I succeed, I can lose weight once and for all. Overeating, never exercising, absorbed energy can't be consumed, how can we not get fat? Second, aerobic exercise: Of course, there are many aerobic exercises, such as running, skipping, cycling and swimming. Here are some simple group recommendations. 1. Skipping rope: the best exercise in low temperature season. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong. 2. Waist exercise: You can lie on your back before going to bed, bend your legs, put your arms on your sides, slowly raise your head and upper body, stay for about 1 minute, then lower your head and repeat until your muscles feel sour. Perseverance can make the waist and neck lines beautiful. 3. Squat: It can obviously improve the pear shape, and MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs! Third, diet food 1. The main principle of honey diet is to improve constipation and balance blood sugar. If you simply use this method to lose weight, it will be unbalanced in nutrition, easy to rebound and unhealthy. We suggest drinking only a cup of light honey water when you get up in the morning, or drinking a cup 30 minutes before each meal. Honey is especially effective for people who are obese due to constipation. 2. Apple weight loss Apple weight loss can make people's digestive system get a full rest. Restore its original function to make it work normally; Reduce the calorie intake of the human body, and the insufficient part needs the accumulated heat supply in the body. The so-called heat accumulated in the body is fat. Excess fat in the body is consumed, and naturally, people begin to lose weight. 3. Bitter gourd weight loss Bitter gourd weight loss is to eat raw to achieve slimming effect, and only two or three pieces can be eaten raw a day. Because bitter gourd contains a lot of fat, it is well founded. Friends who want to lose weight are not afraid to try! Bitter gourd is bitter, but for our slimming purpose, let's try it together! Good quality and low price! 4. Pu 'er tea can not only lose weight, but also adjust the physique to the best condition. After losing weight successfully, you should continue to drink Pu 'er tea, so as to ensure that your weight will not rebound. Experiments have proved that Pu 'er tea can reduce blood fat, but authoritative scientific research institutions have never said that Pu 'er tea can lose weight, but Pu 'er tea can really help improve the effect of losing weight and the degree of rebound. Lose weight in summer 4 notes: 1. It is best to exercise before 9 am and after sunset to avoid heatstroke. 2. The diet is light, and summer is the season when a large number of fresh fruits and vegetables are on the market. You should take this opportunity to eat fresh fruits and vegetables to help you lose weight. 3. Losing weight in summer is easy to cause nutritional imbalance, because there is a lot of sweating, and in addition to about 99% water in sweat, there are 0.3% trace elements and inorganic salts such as sodium, potassium, calcium and magnesium. Eating more fish and seafood rich in minerals and protein plays an important role in maintaining the nutritional balance of the body. Drink at least two glasses of water before exercise, and don't wait until you are thirsty. Once you feel thirsty, you may be dehydrated. Some foods can naturally control your weight because of their low calories. If your appetite is not particularly strong, choose these foods to keep slim. Here are some slimming foods introduced by nutrition experts: Spinach: Only 26 calories per half cup (measuring cup), but it is rich in Va and iron. Spinach is beneficial to eat raw, and cooking should not be excessive to avoid nutrient loss. Beans: No matter what color beans are, they are very nutritious. Beans are vegetables, but protein is as rich as meat. 95 calories per ounce of dried beans, 6 grams of protein. That is, if you eat beans, you don't need to eat more meat. Melon: Only 30 calories per 3.5 ounces. Melon is rich in Va and Vc. Pepper: Whether it is spicy or sweet, it has high nutritional value, especially containing fiber. A green pepper has only 35 calories, but it provides various vitamins and minerals. Tomatoes: Eating a medium-sized tomato after a meal is beneficial and won't gain weight. Lettuce: Lettuce is a kind of food, because it contains water and a lot of cellulose. Lettuce is the most nutritious with green leaves outside. Wheat buns: Whole wheat bread has 9% fewer calories than ordinary white bread, but protein has 20% more calories and twice as much vitamin B. Cellulose is more than tomatoes, but only 35 calories. Turkey: Skinned meat is only 50 calories per ounce, and the meat is very thin. Although the meat is coarse, it is an ideal slimming food. Strawberry: Only 57 calories per 3.5 ounces, which is rich in vitamins. Flounder: This flounder contains only 360 calories per pound. If you eat four ounces a meal, you will never get fat. (Note: An ounce is about 28 grams. The low-fat foods available in the low-fat and fat-free diet are: (1) Meat: roast beef, beef liver, mutton and chicken. (2) Fish and other seafood: carp, sturgeon, flounder, clam, crab, shrimp and oyster. (3) Vegetables: asparagus, eggplant, fresh lentils, lettuce and peas; Potato, spinach, pumpkin, tomato, cabbage, cauliflower, cucumber, green pepper, carrot and carrot. (4) Fruits: all fruits and juices (fresh, canned or frozen). (5) Dairy products: skimmed milk (fresh milk or milk powder), margarine and household cheese. (6) Bread and cereal: rice, bread, macaroni, salty soda biscuits and corn flour. (7) Condiments: honey and jam; Tomato sauce, ginger, mustard, coffee and tea. Obese people can lose 0.90-2.25 kg per week by adopting this diet. However, attention should be paid to supplementing oral vitamin tablets to supplement the lack of nutrients needed. Dietary nutrition principle: 1, limit total energy: gradually reduce energy intake, while assisting moderate physical activity. Adults with mild obesity should lose 0.5~ 1.0kg per month, that is, reduce the energy intake of 125~250kcal per day. Adults with moderate obesity should lose 0.5~ 1.0kg per month and 552 ~1/04 kcal per day. 2. Appropriate protein: While adopting a low-energy diet, the supply of protein should account for 20%~30% of the total energy supply. Excessive intake of protein will damage liver and kidney function. 3, limit fat: too much fat intake will lead to ketosis, while limiting the supply of dietary energy, we must limit the supply of dietary fat, especially animal fat. Fat is easy to deposit around subcutaneous tissues and internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25 ~ 30% of total energy intake. 4. Sugar restriction: the supply of sugar should be controlled at 40~55% of the total energy, and foods containing monosaccharides such as sucrose and maltose should be avoided. The intake of dietary fiber can be unlimited, so we should eat more high-fiber foods appropriately. 5. Salt restriction and purine restriction: salt can cause thirst and increase appetite. Excessive consumption is not conducive to the treatment of obesity, and 3~6g/d is appropriate; Purine will increase appetite and increase the burden on liver and kidney, so the liver and heart of animals should also be restricted. 6, cooking methods and diet: food processing should be based on steaming, boiling, burning, simmering and other cooking methods, avoid frying, frying. The food you eat mainly varies from person to person. Generally, it is better to eat 3 to 5 times a day. 7. Others: Eating more vegetables can increase satiety and reduce energy under the condition of ensuring dietary standards. Four recipes to lose weight: cold melon and shredded mushrooms Raw materials: cold melon (bitter gourd) 150g, Lentinus edodes 100g, Flammulina velutipes 100g, soy sauce, ginger, sugar and sesame oil. Production method: (1) Slice the cold melon into filaments, and slice the ginger into filaments; (2) Soaking Lentinus edodes, shredding, cutting off the tail end of Flammulina velutipes, and washing; (3) Stir-fry shredded ginger in oil, add shredded melon, shredded mushroom and salt, and stir-fry for a while; (4) Add Flammulina velutipes and stir fry, and add seasoning and stir fry evenly. Efficacy: Lentinus edodes and Flammulina velutipes can lower cholesterol; Melon is rich in cellulose, which can reduce fat absorption. Mushroom tofu raw materials: 300 grams of tofu, 3 mushrooms, mustard tuber, soy sauce, sugar, sesame oil and starch. Production method: (1) Cut tofu into small square pieces and hollow out the middle; (2) Chopping washed and soaked mushrooms, chopping pickled mustard tuber, adding seasoning and starch, and uniformly mixing to obtain stuffing; (3) Brew the stuffing into the center of tofu, steam it on a dish, and sprinkle with soy sauce and sesame oil. Efficacy: Lentinus edodes can lower cholesterol, and tofu is beneficial to lose weight. Braised crucian carp with Lycium barbarum Raw materials: crucian carp 1, Lycium barbarum12g, soybean oil, onion, ginger, salt, pepper noodles and monosodium glutamate. Production method: (1) viscera and scales of crucian carp are removed, washed, onion is shredded and ginger is minced; (2) Heat the oil pan, fry the crucian carp until it is slightly yellow, add onion, ginger, salt, pepper noodles and water, and stew for a while; (3) Add Lycium barbarum, simmer for 10 minute, and add monosodium glutamate to serve. Efficacy: Lycium barbarum can prevent and treat arteriosclerosis, and crucian carp contains less fat, which is beneficial to lose weight. Ingredients: 25g of auricularia auricula, 200g of tofu, a little salt, chicken soup 1 bowl. Production method: (1) First, wash the agaric fungus and cut the tofu into pieces; (2) Add chicken soup and salt to tofu and auricularia, stew for 10 minute, and serve. Efficacy: Auricularia auricula and tofu are healthy foods, which can lower cholesterol.