1, 6 super practical weight loss tips
Tip 1: a seven-grain bread for breakfast.
The so-called seven grains are wheat flour, rye, barley, corn, oats, soybeans and millet. Although they are all seven valleys, the ingredients of each family are often different, and some will put sesame seeds, walnuts or peanuts!
Studies in the United States have shown that eating two slices of whole wheat bread for breakfast every day is helpful to lose weight, relieve constipation, and prevent diabetes, atherosclerosis and even cancer. Seven-grain bread is more nutritious than whole wheat bread.
In fact, everyone knows the benefits of eating more whole grains. Even if you can't eat seven loaves of bread, it's ok to pick some three or four loaves of coarse grain bread. The key is that they are many times healthier than the white bread and cream toast you often eat.
Secret 2: Love to drink tea, and love to "eat" tea.
Eating a few tea biscuits for breakfast not only makes up for the yearning for morning tea, but also fills the stomach. It's the best of both worlds.
Tea contains polyphenols and catechins with antioxidant effects. Regular drinking is helpful for anti-aging, weight loss and prevention of cardiovascular and cerebrovascular diseases. We cook at home to make snacks, and we can also sprinkle some tea leaves or tea powder.
Tip 3: Drink soup before meals to reduce your food intake.
As the saying goes, "drinking soup before meals is slim and healthy; It makes sense to drink soup after meals. The more you drink, the fatter you get. Drink a few mouthfuls of soup before meals to lubricate the mouth and esophagus, which can prevent dry and hard food from stimulating the digestive tract mucosa, which is beneficial to food dilution and stirring and promote digestion and absorption. Most importantly, drinking soup before meals can make the food in the stomach fully close to the stomach wall, enhance the feeling of fullness, thus inhibiting the feeding center and reducing people's appetite. Therefore, it is better to drink a bowl of health soup before meals to warm your stomach and lose weight.
It is best to choose low-fat food for soup: in order to prevent soup from getting fat, try to use less high-fat and high-calorie foods, such as old hens and fat ducks. Even as a soup, it is best to skim off the excess oil when stewing. Lean meat, fresh fish, shrimp, skinless chicken or duck, rabbit meat, wax gourd, loofah, radish, konjac, tomato, seaweed, kelp, mung bean sprouts, etc. They are all good low-fat soups, so choose more.
Tip 4: Eat more cooking, less salt and no monosodium glutamate.
It is best to boil food in water and add some salt, so that the nutrition of food can be preserved as much as possible. Eating seafood and steaming are also recommended. Eat noodles or porridge, with a small dish of fermented bean curd spinach, spinach mixed with fermented bean curd, without salt and other seasonings. It is also very scientific. On the one hand, salt is guaranteed, on the other hand, eating fermented bean curd is good for the heart. Use less seasonings such as monosodium glutamate when cooking.
Tip 5: Eat more fruits.
Develop the habit of eating fruit every day, clear the intestines and detoxify, and promote good health. Because scientific evidence shows that eating moderate amounts of fruits and vegetables can reduce the risk of chronic diseases such as heart disease, stroke and some cancers. It is suggested to develop the habit of eating two or more servings of fruit every day to reduce the chance of suffering from chronic diseases. A serving of fruit is about half a medium-sized apple and pear.
Tip 6: Form a good sports atmosphere.
Make more friends who love sports, or organize a group to make a weight loss plan. Set a small goal every day, do some aerobic or anaerobic exercise every day, run, play ball, dance, move and throw a meat!
2, lazy fast weight loss method
First, don't cut calories too much.
The energy required by our body itself will probably have a certain value. Russia's calorie intake is too low to ensure our normal metabolic function and daily weight.
If you suddenly reduce 1000 calories from your diet, your basal metabolic rate, that is, the number of calories your body needs to maintain basic physiological functions such as normal breathing and heartbeat, will automatically decrease, because your body will mistakenly think that you are hungry at this moment and need to be balanced. Not only can you not consume more calories, but it will affect the normal operation of your body functions.
Second, choose "coarse" carbohydrates.
Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."
Third, insist on eating breakfast every day.
Daily metabolism starts with breakfast, which is more important than losing weight. According to relevant verification, people who eat breakfast are more likely to lose weight than those who don't eat breakfast. When we sleep, our metabolism becomes very slow, and only eating can speed up our metabolism.
Therefore, if you miss breakfast, your body will wait until lunch to start burning calories and speed up metabolism, which is undoubtedly not conducive to weight loss. Therefore, it is wise to eat 300 ~ 400 calories of breakfast in the morning to restore the metabolic rate in advance. Eat a lot of high-fiber carbohydrates for breakfast. In a comparative experiment of high-fat and high-fiber carbohydrate breakfasts, the University of Sydney, Australia, found that people who eat more fat will feel hungry faster.
Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.
3, 6 practical ways to lose weight
1, leg lifts
Six groups of super practical slimming tips
Weight loss focus: abdomen and buttocks
Action: Sit on the stairs (bed edge, hard chair edge), put your feet flat on the ground separately, grab the edge of the stairs, and lift your legs to hip height. Keep your posture and keep your feet together. Put your feet down and return to the starting position. Repeat 5 ~ 10 times.
2. Arch bridge
Focus on weight loss: arms, abdomen, back and legs.
Action: a prone, back straight, forearm and toe support, neck and back in a straight line. B. Lift your hips up so that your body is inverted V-shaped and your head is between your arms. Keep your posture relaxed. Slowly return to action A and repeat 5 ~ 10 times.
Step 3 press
Weight loss focus: waist and abdomen
Action: face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulder, stretch your right leg backwards, hold your chest out, and support your body with your hands.
turn around
Weight loss focus: abdomen and back
Action: sitting posture. Lift the jaw, stretch the neck and twist it to the left and right respectively. 2 minutes for each group.
You can also do this: stand with your feet shoulder-width, with your arms extended upward, your back crossed, your right hand touching your left shoulder, your left hand touching your right shoulder, belly in, your torso twisting to the left, standing still for 5 seconds, returning to the center and twisting to the other side. Do it 5 ~ 10 times.
5. Bench cobra pose
Weight loss focus: waist and abdomen
Action: face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulder, stretch your right leg backwards, hold your chest out and support it with your hands.
Modified version: Lift the right leg upward, and at the same time, extend the right leg backward with the right hand, keep the right ankle joint for 5 seconds, lower the right leg to the starting position, and repeat the exchange for 5 ~ 10 times.
6. T-shape
Focus on weight loss: abdomen, back and back of thighs.
Action: Stand with your feet together, bend down slowly from your hips, and touch the ground with your fingertips. Lift your left leg back. If you find it difficult, you can bend your right knee slightly. Hold your posture and count to five. Put down your left leg and change your right leg. Repeat 5 ~ 10 times.