How many calories did you consume and lost a catty?
Basic energy calculation
18-30 years old 15.2x body weight (kg) +680 (kcal)
The amount of heat required for physical activity.
Heat required for physical activity = basic heat required for basic metabolism of human body x activity intensity coefficient.
Table of activity intensity coefficient
Activity intensity Activity intensity Activity content coefficient
Light driving, watching TV, typing, playing cards, sitting, standing, lying down, reading, and so on. 0.2
Clean the room gently, take a walk, play golf, 0.3.
Moderate housework, tennis, badminton skiing, skating and dancing 0.4
Heavy physical labor, basketball, football, mountain climbing. 0.5
1 kcal/1 kcal/1 calorie (kcal) =4. 184 kcal.
1, remember the 20-minute diet rule. Eating too fast is often an important reason for eating too much. You know, it takes your brain about 20 minutes to confirm that you are full, and gorging is the chief culprit of overeating. Therefore, drinking a bowl of soup before meals and then slowing down the speed of eating are very effective ways to reduce calorie intake.
2. Take a walk often. Walking can consume calories absorbed by the body, lower your blood pressure and heart rate. When you are in a negative mood, it will gradually calm you down. At the same time, it will allow you to have more contact with nature, which is one of the weight-loss exercises beneficial to your body and mind. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet. This will accelerate the burning of body fat, which is very effective for fast weight loss.
3. Drink coffee before breakfast. Coffee can help your body control your appetite and make you feel full more easily, so that you won't consume too many calories, turn your body into fat and lead to obesity. In addition, coffee can make your body burn fat 5% faster. Even if you don't do weight loss exercise, your body's ability to burn fat will be greatly improved. Of course, if you drink coffee to lose weight, you should choose pure black coffee! Coffee with too much sugar will ruin your weight loss plan!
4. Supplement enough calcium. We need 600 mg of calcium every day, which can make our body burn fat faster. According to scientific research, as long as you eat enough calcium, you can lose 22% of your body weight and 665,438+0% of your fat. If you want to supplement calcium more effectively and quickly, you might as well get it from delicious milk! Milk is a good source of calcium, and drinking 2-3 cups of skim milk every day is a very effective way to lose weight.
5. Drink sour plum juice. Obesity is often because the body can't excrete harmful substances, so drinking sour plum juice every day can help the body excrete toxins, and can immediately excrete substances that induce obesity and avoid any substances that induce obesity in the body. Constipation is an important cause of belly bulge, and sour plum juice is one of the best drinks to help you reduce belly fat.
6. Drink the right drink. Water is an important component of burning fat. If the body is short of water, it will affect the progress of weight loss. Because water can help the body cool down, but if the water is insufficient, the body will lower its body temperature by itself, making it difficult for fat to burn and decompose. Therefore, MM who wants to lose weight had better insist on drinking 300cc of water every day! Many people don't like drinking water and feel weak. But if you replace it with other sugary drinks, it will easily lead to obesity. So you can try drinking green tea instead. Oolong tea is a good choice. It can make the body burn calories and consume more fat. Moreover, oolong tea contains no sugar and calories, which is definitely suitable for friends who lose weight.
7. Avoid high-protein foods. Protein can really help you lose weight. Protein's digestion needs to consume more calories, which will not be converted into fat and stored in the body. It is a good product to lose weight. However, if protein is ingested in large quantities, it will not only lead to physical weakness, but also cause a series of disease problems. A balanced diet is the key to losing weight, and a reasonable intake of protein is the way to lose weight!
How to eat eggs to lose weight
Egg diet
Egg diet refers to a diet with eggs as the main food, vegetables and fruits, a little toast and coffee drinks for three meals a day. Egg diet is a scientific way to lose weight. There is no limit to the number of eggs on the first day, and then eat three eggs a day. If the cholesterol is high, you can only eat protein, and protein can use tofu instead. This method can last for two weeks. 5 kg per week, 2 weeks *** 10 kg. We won't have to continue in two weeks.
Lecithin contained in egg yolk is an emulsifier, which can emulsify fat cholesterol into tiny particles, which can be used by the body after being discharged from blood vessels. Eggs can also increase high-density lipoprotein in the blood and protect blood vessels from hardening.
From this point of view, the egg diet has scientific basis, and it is also an effective and practical method to lose weight through practice. You can also choose healthy diet food to improve the weight loss effect safely and effectively. When the weight reaches the standard, then the calorie intake and calorie consumption can reach a balance, so that the weight loss effect can last.
Cucumber and egg diet
Cucumber and egg diet is to insist on taking cucumber and eggs as the staple food every day for one month. Because cucumbers and eggs are quite slimming materials in the diet line, they are not fat after eating, which can accelerate the consumption of fat and detoxification.
If it is difficult to persist, it is difficult for cucumbers and eggs to lose weight. It is suggested that cucumber eggs should be combined with some natural foods to promote fat burning in the process of losing weight. This will stimulate interest in losing weight. However, although the cucumber and egg diet is effective, the cooking method of eggs will also affect the weight loss effect. It is suggested that eggs should be cooked, and the cooking time should not be too long, otherwise carcinogens will be produced.
Homemade slimming dessert
Banana papaya yogurt
Mix bananas, papaya and high-quality yogurt and mash them. It is best to choose the original low-fat yogurt, because bananas and papaya are sweet. This kind of snack is nutritious and can lose weight.
Walnut and egg soup
Practice: first peel the walnut kernel, break it into small pieces by hand, add the walnut after the water is boiled, then beat in an egg, turn off the fire to remove the egg foam, let the egg cook until it is 80% mature, then turn off the fire, and finally add a little rock sugar to eat.
Cashew nut lotus seed soup
Practice: soak the lotus seeds in water first, then put them in a pot with cashews and cook them over medium heat. When cashew nuts and lotus seeds soften, add a little honey to taste and drink. Cashew nut lotus seed soup is light and elegant, and the calorie is between 80- 100 calories. It is very suitable for drinking at tea time, and it can nourish yin and kidney, invigorate qi and promote blood circulation, increase the metabolic capacity of the body, and is very helpful for losing weight.
What vegetables should I eat to lose weight?
wax gourd
Wax gourd is rich in carbohydrates, protein, minerals, vitamins and other nutrients. Propanolic diacid contained in wax gourd can effectively inhibit the conversion of sugar into fat. In addition, wax gourd itself is low in calories and contains no fat, which can help people keep fit. It is the best choice for slimming vegetables in winter. Recommended eating method: Winter melon ribs soup and stir-fried winter melon are common eating methods of winter melon, but be careful not to mix winter melon with red beans, crucian carp and red crucian carp. Mixing winter melon with the above ingredients will easily lead to nutrient loss of ingredients.
Chinese cabbage
Chinese cabbage is nutritious, rich in vitamins, protein, crude fiber and mineral elements. Pectin contained in Chinese cabbage can help the human body excrete excess cholesterol, and crude fiber in Chinese cabbage can promote intestinal peristalsis and help digestion and excretion. For girls who love meat and want to lose weight in winter, cabbage is simply a must-have vegetable. Recommended eating method: Chinese cabbage can be eaten raw or pickled in various ways. Stir-frying Chinese cabbage is the easiest way, but overnight Chinese cabbage and sauerkraut are best avoided. In addition, people with diarrhea due to qi deficiency and stomach cold should try to avoid eating Chinese cabbage.
cucumber
Cucumber is 80% water, and its calories are extremely low. It is well known for hydrating beauty, but cucumber contains fruit acid, propanol diacid and cellulose, which can promote fat decomposition and inhibit formation, thus achieving the purpose of losing weight. Moreover, cucumber is also rich in vitamin C, vitamin B2, vitamin C, vitamin E and carotene, which can replenish water and maintain beauty. The sterol in cucumber has the functions of preventing diabetes, reducing blood lipid and stabilizing blood pressure. Eating more cucumbers in winter can not only lose weight, but also prevent and alleviate some diseases, killing two birds with one stone. Recommended eating method: eating directly raw and cold is the best way to keep the nutrients in cucumber from losing, but cucumber should not be eaten with peanuts, which is easy to cause diarrhea. If mixed with pepper and celery, it will lead to the loss of vitamin C in cucumber.
Chinese chives
Leek is low in calories and contains a lot of dietary fiber, which can promote gastrointestinal peristalsis, eliminate garbage in the body and help to lose weight. Moreover, the unique sulfide of leek can play a certain bactericidal role and help improve human immunity. In winter, the temperature is low and it is easy to catch a cold. Eating more leeks in winter can not only lose weight, but also improve the body's immunity and achieve the effect of healthy weight loss. Recommended eating method: leek with meat is a more nutritious way to eat, but it is not suitable to eat with spinach, beef and liquor.
Cauliflower
Broccoli is not only full of nutrients, but also high in content. Broccoli has a water content of over 90% and a low calorie. 100g Broccoli has only 33 kilocalories, which is the perfect choice for dieters. Silanhao not only helps to lose weight, but also has the effects of anti-aging, lowering blood pressure and blood lipid, breast enhancement and skin beauty. Eating broccoli in winter is a good way to lose weight and beautify. Recommended eating method: Garlic broccoli and boiled broccoli are delicious ways to eat broccoli.
Small carrot
Radish contains a substance that can promote fat metabolism, avoid fat accumulation under the skin, and have the effect of losing weight. Moreover, radish contains a lot of plant protein, vitamin C and folic acid, which can clean blood and skin, lower cholesterol and help maintain blood vessel elasticity. Recommended way to eat: stewed radish is a common way to eat. Peel and slice radish, cook broth, cook radish until soft, and add salt, monosodium glutamate and pepper. However, it should be noted that people with yin deficiency and cold constitution and those with spleen and stomach deficiency should not eat more. It is best not to eat white radish and carrot at the same time, which will affect the absorption of nutrients.