1, how to prevent weight loss rebound?
1, drink a light soup or eat a fruit before meals.
Soup can suppress appetite and increase satiety. After eating soup, you will eat less. When eating fruit, chewing and stomach satiety are two major factors to satisfy people's appetite and make people stop eating.
2, eat less at dinner, mainly vegetarian.
Eating too much and too late for dinner leads to high insulin secretion in the human body, which is easy to convert heat into fat and store it in the body, thus causing obesity.
Take a walk for half an hour after supper.
At this time, the energy consumed by people's exercise comes from fat, which can effectively reduce body fat and become thinner.
2. Healthy eating in winter
1. Fried broccoli with tomato
Ingredients: 2 tomatoes, 2 broccoli, proper amount of oil, salt and chicken essence.
Practice: 1. Wash tomatoes, peel them and cut them into half-moon shapes. 2. Wash broccoli and break it into small flowers. 3. When the wok oil is heated to 6 minutes, pour in broccoli and tomatoes, add appropriate amount of salt and chicken essence, and stir-fry until cooked.
This autumn diet is rich in vitamins and won't make people fat. It is a good product for beauty and weight loss. Tomatoes also have the function of sun protection. Although the sun is no longer poisonous in autumn, we should pay attention to preventing ultraviolet rays.
2. celery chicken
Ingredients: celery 100g, boneless chicken 100g, horseshoe 30g, asparagus 50g, mushrooms 30g, winter vegetables 5g, soy sauce, water and pepper.
Practice: 1. Cut the chicken into small pieces, blanch in hot water until cooked, and drain the old flavor for later use. 2. Cut the horseshoe into two equal halves. 3. Take the oil pan, add the materials just prepared and other ingredients and seasonings and mix well.
Asparagus tastes tender without peeling, and is rich in cellulose, which is conducive to satiety and fresh taste. Eating nature in autumn is a compliment!
3. Cold double-flower diet 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.
In autumn diet, if obese people often eat cauliflower, they 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.
4. Burdock shrimp
Ingredients: 200g shrimp, 0/00g burdock/kloc-,50g yellow sweet pepper, 50g green pepper, 3g raw flour, soy sauce and water.
Practice: 1. Wash and drain the shrimps, sprinkle with cornstarch, blanch with hot water and pick them up. 2. Wash burdock, peel it and cut it into hob blocks; Wash and slice yellow sweet pepper and green pepper. 3. In an oil pan, add the above materials and other ingredients and seasonings and mix well.
The skin of burdock is very thin. You can gently scrape off the burdock skin with the back of a knife or spoon, and then rinse it with clear water, so you can gently remove the burdock skin. The rhizome of burdock is rich in dietary fiber, which can promote gastrointestinal peristalsis and has diuretic effect. It is a magic weapon to lose weight.
5. Corn flour sweet potato porridge
Material: corn100g, sweet potato.
Practice: 1, take100g corn flour, and stir it into paste with cold water. 2. Wash, peel and chop sweet potatoes. 3. Boil the water in the pot, add the prepared corn flour, and then put the cut sweet potatoes into the water. It needs constant stirring to prevent corn flour from sticking to the bottom of the pot. It is best to use slow fire when cooking, and you can add a little cold water in the middle. The state is not too thin but not too thick.
This kind of porridge is more suitable for autumn. Corn flour contains unsaturated fatty acids and other nutrients, and sweet potato is full, which helps defecation and is most suitable for weight loss in autumn.
6.hawthorn and radish 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.
Practice: 1. First, clean and slice the lean pork and blanch it in boiling water. Then wash and peel the white radish and cut it into pieces for later use. 22. Next, put lean meat and white radish into the pot and cook with hawthorn slices, dried tangerine peel and candied dates for ten minutes. Turn the heat down and cook for two hours. 3. Finally, add salt and pepper to taste and serve.
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.
Autumn has a suitable climate, which makes it easy to get fat. Overweight friends can "reduce the autumn weight" appropriately. You can try the autumn health recipes introduced above.
3. What is the reason for the weight loss rebound?
1. Excessive dieting
In order to lose weight faster, many people will try to use it. It is true that weight loss requires controlling food intake, but excessive dieting will be counterproductive. Excessive dieting makes the body "hungry" for a long time, and nutrition is not supplemented, which affects metabolism. Once the diet is slightly increased, people tend to get fat.
Don't eat staple food
Excess energy is the main cause of obesity. The daily staple food mainly provides human carbohydrates. Among protein, fat and carbohydrate, fat is more likely to cause excess energy than carbohydrate. So not eating staple food is not the best way to control calorie intake. Population studies have found that high carbohydrate and low fat are easy to satisfy and will not lead to excessive intake. In other words, eating staple food can make people feel full and control calorie intake.
Take diet pills
Many diet pills on the market mainly reduce people's body moisture through diarrhea, so as to achieve the purpose of losing weight. This method can't fundamentally eliminate body fat. As long as you stop taking drugs or replenish water in your body, your weight will rise again.
4. only do aerobic exercise
There is no doubt about the fat-reducing effect of aerobic exercise. However, when you burn fat with aerobic exercise, you will also lose some muscles. If you only insist on aerobic exercise for a long time, your body's muscle mass will decrease. Decreased muscle mass leads to decreased metabolic energy. Once you stop exercising or don't pay attention to your diet, the lost fat will grow back soon.
5. Don't change the amount of exercise
After persisting in exercise to lose weight for a period of time, people's exercise ability will be improved and their metabolic ability will also be improved. Therefore, the original amount of exercise can not produce a better "stimulus" to the body. If you don't increase your exercise according to your own conditions at this time, the weight loss effect may stagnate or even rebound.