Winter diet 1. Fish: The calorie of fish is lower than other meats, and it also contains a lot of protein, minerals, vitamins and DHA, which can effectively promote the metabolism of human body and the consumption of body fat, thus achieving the purpose of losing weight.
2. Shrimp: Shrimp is also white meat with low calories, but it contains a lot of protein and calcium, which can supplement enough calcium for the human body and help the human body lose weight.
3. Beef: Every 100g of beef contains more than 20g of protein, and beef protein contains more essential amino acids and lower fat and cholesterol. Therefore, it is especially suitable for obese people and patients with hypertension, arteriosclerosis, coronary heart disease and diabetes.
4. Lean pork: The protein content of lean pork is high, up to 29g per 100g, and the fat content is 6g per100g. However, the fat content will be reduced after cooking, so it is also suitable for fat people.
5. Pumpkin: Pumpkin contains a lot of cellulose, which can effectively promote gastrointestinal peristalsis and reduce the chance of constipation, which is very beneficial for slimming the lower body, especially the buttocks.
6. Tofu: Tofu is a food with high nutrition, high minerals and low fat. It contains a lot of protein, which helps to strengthen people's physique, increase people's satiety and help people lose weight.
7, wax gourd: Since ancient times, wax gourd is a good weight loss. Wax gourd is different from other melons and fruits. It contains no fat, low calories and extremely low sodium, which has a very good diuretic effect.
8. Papaya: Especially green papaya is rich in papain, which can not only decompose protein and sugar, but also decompose fat. In addition, green papaya is also a good fruit for breast enhancement, and the papain contained in it is very helpful for thymus development. Don't be afraid to lose weight and choose the wrong place.
9. Tomato: It also contains no fat, and the sugar content is not high. But it contains vitamins and lycopene, but it can help maintain health. Moreover, rich fiber can also help defecation metabolism and help lose weight.
10, hawthorn: contains many vitamins, maslinic acid, tartaric acid, citric acid, malic acid, etc. It also contains flavonoids, lactones, sugars, protein, fat, calcium, phosphorus, iron and other substances. The lipase contained in it can promote the digestion of fatty foods, while pectin can absorb the fats and toxins in the intestine and excrete them smoothly. Hawthorn can significantly reduce serum cholesterol and triglycerides, making you slimmer.
1 1, Apple: Apple contains a lot of vitamins, which can help digestion and absorption and prevent excess calories from accumulating into fat in the body. The gum in apples can keep blood sugar stable and effectively lower cholesterol. An apple contains 5 grams of dietary fiber, which can meet 20% of the daily dietary fiber demand. Apples can make people feel full and prevent overeating. Apples are the best fruit in daily health care, so you should eat more even if you don't want to lose weight.
12, bananas: Although bananas are high in calories, their fat content is very low, and they are rich in potassium, which can reduce the fat accumulated in the lower body and is an ideal food for losing weight in winter.
13. Green tea: Aromatic compounds in green tea can dissolve fat, remove turbidity and greasy, and prevent fat from accumulating in the body. Vitamin B 1, vitamin C and caffeine contained in it can also promote the secretion of gastric juice, help digestion and reduce fat.
14, strawberry: high nutritional value, rich in vitamin C, with the effect of helping digestion. The pulp contains a lot of nutrients, such as sugar, protein, organic acids and pectin. In addition, strawberries are rich in B vitamins and cellulose, which can relieve constipation and relieve constipation symptoms.
15, grapefruit: contains precious natural vitamin P, vitamin C and soluble cellulose, and its enzymes can affect the way the human body uses and absorbs sugar, so that sugar will not be easily converted into fat and stored in the body. Grapefruit has a strong diuretic function, which can improve edema and get rid of the problem of body edema.
Winter diet 1, breakfast with a boiled egg, a glass of milk, half an apple or some potatoes/ham/salad dressing; A bowl of rice/vegetables for Chinese food; Dinner is eaten at seven o'clock, which is similar to Chinese food, but it can only be eaten until seven or eight minutes full. After nine o'clock, you can't eat anything except fruit. You can drink a glass of juice before going to bed (you can squeeze lemon juice/water/two sour plums, which tastes good, remember not to add sugar); With moderate exercise.
2. Two glasses of water after getting up; Breakfast vegetable juice 200cc；; 500 grams of China yogurt; Dinner vegetable juice 200cc；; 1-2 glasses of water before going to bed.
3. A bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg) for breakfast; From noon 12:00, eat an apple every 2 hours until 8 pm, and stop eating after eating; An apple meal a day is enough.
4. Bake a slice of whole wheat toast, a boiled egg, a cup of skim milk and a cup of tea for breakfast; A cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables, a fruit (guava or apple, tomato) and a cup of tea for Chinese food; The menu for dinner is prepared by yourself, but starch and meat are forbidden. ☆ Usually you can lose six kilograms in five days, but you should drink at least 2500-3000cc of water every day.
5, cassia seed 2 Liang, fried hawthorn 3 money, dried tangerine peel 2 money, licorice 2 pieces. Boil with six bowls of water, then simmer for three minutes, then pour out immediately to avoid the medicine juice being absorbed by the residue. Send a post every day. If you have diarrhea, you can take it every other day. ☆ When taking this medicine, you need to eat less sweets, fried food and starch/fast for four hours before going to bed/wait until you reach the ideal weight, as long as you decoct Cassia seed and barley tea together, you can keep from getting fat.
The prescription for losing weight in winter is soybean milk, which is drunk before or during meals. Soymilk plays a slimming role in the process of digestion and absorption, so it is best to drink it at meals. If you want to use the satiety of soybean milk to prevent overeating, you can also drink it before meals. The best time to drink every day is from morning to evening when the muscle activity is high. It is easy to accumulate body fat when there is little activity at night, so try to avoid it.
Amorphophallus konjac diet, detoxification and laxative: Amorphophallus konjac powder 5- 10 g, add about 200ml of boiling water, stir well and drink! 65438+ 0-2 times a day; Body fat dieters: in the morning, on an empty stomach, add 5- 10g konjac powder, add about 200ml of boiling water, and mix well to drink! 65438+ 0-2 times a day; Diabetic patients: 5- 10 minutes before meals, 5 grams of konjac powder, boiled water 100ml, stir well and drink! Three or four times a day.
Slim soup diet uses 2 to 3 large tomatoes and 1 whole Chinese cabbage, plus 2 green peppers and 1 celery and 2 onions, and cooks them in a large pot until all the dishes are soft. Add salt, pepper and coriander according to your preference before drinking. In addition to the recommended food every day, you can drink witch soup in a big pot for seven days when you are hungry.
Honey diet can add honey to water before breakfast, and eat a small amount of porridge for lunch and dinner. Most people feel relaxed and happy after eating honey for two days. After five days, you can eat noodles and other digestible things, and then slowly restore the original diet.
Bitter gourd diet can be eaten directly if it does not have the conditions for juicing, but it is suggested that you cut bitter gourd in half to remove seeds, cut it into small pieces with a width of 1.5 cm, and then eat it continuously. Please chew carefully until you feel bitter gourd chewed and swallowed. It seems that you can eat it like a cucumber at one go. You only eat a third of bitter gourd. Nature can only receive one-third of the good things to lose weight. Similarly, please finish your bitter gourd 3 hours before going to bed, and the consumption will be concentrated before three meals.
The commonly used drugs to lose weight in winter are: drugs to suppress appetite; Drugs to increase water output; Drugs that increase gastrointestinal peristalsis and accelerate excretion; Drugs that increase calorie consumption. All kinds of diet pills mentioned above include both western medicine and Chinese medicine. Because most diet pills have certain side effects, you can consider choosing healthy diet food instead. Compared with green weight loss, drug weight loss is dangerous. Because drug weight loss is to suppress appetite by eating drugs such as diet pills, diet tea or oil pills, prevent the body from absorbing nutrients and fat, and discharge a lot of water. The advantages are quick response, obvious effect, no need for diet and exercise, and less pain caused by weight loss. The disadvantage is that it has side effects on the body. The skin becomes dull, the cells in the body contract and the activity ability is greatly reduced, which affects physical strength and health.
The time to lose weight in winter is in winter, and the best exercise time is at night. Because at night, after a whole day's accumulation, the body's fat is easily converted into fat and solidified on the body. However, if you do proper exercise at night, you can consume the fat accumulated in a day during exercise, accelerate the metabolic function, and discharge excess residual waste in the body as waste to prevent these wastes from accumulating in the body to form fat and appearing on the body. Of course, walking is the best and simplest way to exercise at night, which can promote the peristalsis and digestion of the stomach.
Weight loss exercise in winter 1, friction method: friction generates heat to promote blood circulation, and patting increases skin elasticity, which is well known, but friction patting can also lose weight. The principle is that friction generates heat to heat up and burn the body fat, so as to achieve the purpose of losing weight. Use two palms or soft dry towels to sweep up from the ankle to the thigh, and then continue up, wiping your ass with one hand and your abdomen with the other. Do the left first, then do the right.
2, lifting method: use the thumb and other four fingers to grasp the muscles, like kneading noodles, while kneading the muscles. Knead from ankle to hip and waist. It can be done alternately from left to right or with both hands at the same time. Finally, rub your abdomen with your hands.
3, racket style: five fingers close together, forcibly beat the whole body rhythmically. The order is also bottom-up. Don't pat yourself with your palm. When you slap with a sunken palm, a hole will be formed when the palm touches the skin, and a "bang! Hey! " Sound can not only increase vibration, but also feel no pain. Flapping can make muscles firm and skin elastic.
4. Walking method: Walking is highly praised by people abroad for the simple reason that walking is not strenuous and easy to operate. The correct way to walk is to stand upright, striding, and walk about 60-80 meters per minute. The intensity varies with the constitution, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect. Timely hydration after weight loss exercise plays an auxiliary role in weight loss. The absorption of water can help accelerate metabolism and balance electrolysis. Drink a proper amount of water after exercise, preferably mineral sports drinks. Vitamin supplementation can keep people healthy, and vitamins can accelerate the burning of fat to some extent.
5. Walking method: Ordinary walking method: Walk at slow speed and medium speed for 30-60 minutes each time, 2-3 times a day. Suitable for places with beautiful scenery. Walking fast: Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.
6. Climbing stairs: According to the measurement of sports medicine experts, the heat consumed by a person climbing 1 m is equivalent to walking 28 meters. Its energy consumption is 10 times that of sitting, 5 times that of walking, 2 times that of running, 2 times that of swimming, 3 times that of playing table tennis and 0.4 times that of playing tennis. If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m. This sport is especially suitable for white-collar workers who work in companies. As long as they commute to work every day, it doesn't take much time.
7. Yoga: Doing some yoga exercises can accelerate the body's metabolism and control appetite. If you have no time to go for a walk, you can do yoga indoors. The room is cold and there is no heating, so you can feel the effect of losing weight in winter.
Children who lose weight in winter lose weight a. increase exercise. Infants and young children can let them crawl all over the floor and walk around. Children can run, kick the ball, jump rope and swim. Only by letting the child's heart, lungs and other internal organs get exercise during exercise can we achieve the purpose of gaining muscle, reducing fat and strengthening physical fitness.
B. control your diet. The key restricted foods are candy, cream cake, fat, chocolate, cold drinks, rice and noodles. In order to ensure the growth and development of children, protein can't afford to eat lean meat, eggs, milk, bean products and other foods containing high-quality protein. When controlling diet, in order to prevent children from starving and let them lose weight healthily, we must know what fruits are available to lose weight. Generally, you can choose foods with less calories and large volume, such as celery, bamboo shoots, radishes, water bamboo and other fresh vegetables and apples. In addition, obese children should not eat more sugary drinks, and should drink boiled water, tea and mineral water.
C. Behavior correction is to enlighten and educate obese children to realize the potential harm of obesity, correct their bad eating habits and control their diet, so as to achieve the purpose of treatment. Parents should first help their children analyze the causes of obesity and formulate the contents of self-monitoring, including the daily intake and the intake of each meal. Xiao pang is required to eat slowly, not to eat snacks and not to supplement high-calorie foods. Weigh yourself regularly and test the effect of diet on weight loss. If you have any achievements, you should be encouraged to increase your confidence in losing weight. Finally, let the children "execute" the weight loss plan themselves to achieve the goal of losing weight.
Postpartum weight loss A. Six months after confinement is the golden period. Six months after confinement is the golden period for mothers to lose weight. During this period, mommy's metabolic rate will increase, and the body's detoxification ability will also increase. Therefore, mothers can't miss this time if they want to lose weight quickly after childbirth!
B. Postpartum diet food. During lactation, mothers should not take a diet to lose weight quickly. On the contrary, we should choose nutritious and healthy food to ensure that mothers contain enough vitamins and minerals during breastfeeding. Therefore, in the slimming plan, it is necessary to supplement multivitamins in time, especially for lactating women. In order to have enough milk supply, all lactating women need to consume an extra 600 calories a day. During lactation, the daily intake of protein for mothers must be increased from 46 grams to 765,438+0 grams, so as to maintain the lean body weight necessary for good milk supply. Therefore, mothers should eat more fish, lean meat, fruits and vegetables, ensure regular and quantitative meals, and pay attention to less oil and less seasoning in food.
C. moderate exercise. As long as the postpartum mother avoids strenuous exercise, other exercises can be done. Especially in the months after giving birth to a baby, moderate exercise is necessary. Of course, we must avoid strenuous exercise. Within one month after delivery, you can usually go out for a walk or do some minor housework. When the body gradually recovers, you can do some simple yoga moves to help you reshape your body. After full recovery, you can make a reasonable aerobic exercise training plan for yourself, and you will soon be able to exercise into a beautiful hot mom with a tight figure. Aerobic exercise can help you burn body fat and lose weight. Common aerobic exercises include swimming and aerobic dance. Aerobic exercise is best carried out for two to three days a week for fifteen to thirty minutes at a time.
Middle-aged and elderly people lose weight A. Exercise: long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc. , supplemented by Tai Ji Chuan, table tennis, badminton, tennis and disco aerobics.
B. Exercise time: Exercise time should be controlled at 30-40 minutes each time, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health, middle-aged and elderly people had better form the good habit of insisting on physical exercise for many years.
C. Exercise frequency: Middle-aged and elderly people, especially the elderly, have a low metabolic level and a long recovery time after fatigue, so the exercise frequency can be increased or decreased according to the situation, generally 3-4 times a week is appropriate.
D. Exercise intensity: The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate of 40 years old is controlled at 140 beats/min; 50 years old, 130 times/minute; Over 60 years old, 120 times/minute is appropriate.
E. Pay attention to the amount of nutrition and eat more digestible foods with high protein, high vitamins and low fat. Quit smoking because smoking can induce angina pectoris and increase the incidence of lung cancer. Drinking less or abstaining from alcohol can protect the liver.
F. The purpose of strengthening medical supervision is to ensure safety and prevent excessive fatigue or accidental injury. If you can't jog too fast, it is easy to cause ankle sprain, people with high blood pressure are prone to accidents, and hypoxia may also induce angina pectoris.
White-collar OL loses weight A. Bring your own diet: bring a healthy lunch every day, food that can help you eliminate your desire, and add a fruit or a low-fat yogurt, which will not only make you full, but also make you lose weight faster.
B. Tighten hips: Sitting for a long time will make women's hips fatter and flatter. Tighten your hips for five seconds, then relax for five seconds. Repeat it four times, and in a few weeks, you will have strong hips.
C. Adjust your seat until your hips are one to two inches higher than your knees. Then lean forward, let your chest be above your hips, and hold your shoulder blades tightly, so that your chest will have forward strength. Breast enhancement and thin abdomen, it is easy to have a charming curve!
D. leg lifting exercise: sit up straight and put your feet flat on the floor. Push one leg hard to make it parallel to the ground, and relax that foot for five seconds. Put it down slowly (it takes five seconds to return to its original position), and then repeat this action with the other leg. Doing several groups a day is enough to make you have tighter and more charming legs.
Men lose weight A. Change their work and rest: Before losing weight, many men almost go to bed after eating. It's different now! After eating less, you don't have to spend too much time eating. You can spend more time chatting with your family or walking around the house. Go to bed at night 1 1- 12, get up at 7 o'clock in the morning, and have enough time to digest the fruits and other foods for dinner before going to bed, which is a big step towards health.
B. change your diet: losing weight is a test of personal perseverance. It is difficult for a person weighing about 200 Jin to reduce his diet. What should I do when I meet a dinner party? Men can order low-calorie drinks such as red bean fishing and fruit fishing for themselves. As long as they are not hungry, they will not fantasize about those delicious foods. In fact, many men enjoy delicious food, but when losing weight is the first priority, they need to control their appetite.
C. change exercise: as those experts say, exercise time should be squeezed by yourself. Once the weight loss plan is started, it must be resolutely implemented. You can concentrate on finishing the important work every day, and then drive to the golf driving range to play, or go to the gym and run at home. Exercise at least three times a week for at least 40 minutes each time. Low-intensity continuous aerobic exercise will make your body change greatly, your stomach will become smaller, and the size of your waist will be greatly reduced.
D. face up to the rebound. American weight loss experts have found that people who usually go on a diet to lose weight will rebound to varying degrees in 2-3 years or less. They divided the extent of these rebounds into three regions. The green area refers to the rebound below 5 kg, the yellow area refers to the rebound between 5- 10 kg, and the rebound exceeding 10 kg is classified as the red area.
Lose weight in winter 1, chin: just look up! Be sure to raise your head hard, feel your chin and neck tighten, pause for 5 seconds and then put it down. Do it 20-40 times a day. You will see the effect in a week.
2. Inside the upper arm: two small dumbbells (mineral water can be used instead), hold them in your hand, lift your arm so that the upper arm is close to your ear, and then bend your elbow and straighten your arm. Do this for a while. Do 3 groups every day, one group is 15.
3, back: prepare two dumbbells, stand, arms droop naturally, hold the dumbbells, move the upper arms backwards to lift things, and lift the dumbbells to the chest side. 15 as a group, and do 3 groups every day; Stand with your arms drooping naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day. Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.
4. Upper abdomen: The upper abdomen is a part of the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
5, the lower abdomen: it is a "small belly." Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.
6, on both sides of the waist: one is to shake the hula hoop (aerobic exercise will last for 30 minutes before starting to consume fat, so exercise for at least 30 minutes). After a week, the muscles on both sides were obviously tightened; Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
7. Hip: Lie on the bed, straighten your legs, do swimming and splashing, lift your legs up alternately, move slowly, and don't leave the bed. Once or so, 15 is a group, and 3 ~ 4 groups are done every day.
8. Hip: Side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2 ~ 3 groups are done every day.
9. thighs: inner thighs: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time. Back of thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
10, calf: The method of measuring calf fat is very simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle. Fat type: the most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them. Muscle type: it is difficult to lose. For muscular MM, it can only be suggested not to strengthen leg exercise and wear high heels less to avoid muscle tension and thickening.
Pay attention to losing weight in winter 1, and keep warm: Although you can get calories by exercising to lose weight in winter, JY_ Slim should remind everyone that you must keep warm when losing weight in winter. Remember to warm up before exercise. If you start exercising without warm-up, it is easy to cause problems such as muscle strain. Therefore, if you want to lose weight in winter, especially outdoors, you must do warm-up exercises, warm up your body until you sweat slightly through jogging and other exercises, and then throw yourself into weight loss exercises.
2, mainly aerobic exercise: the winter climate is cold, explosive anaerobic exercise is easy to cause physical discomfort, and even sports injury, so it is appropriate to choose aerobic exercise with small exercise range and high calorie consumption. Specific projects can be selected according to age: young people can arrange high-impact aerobic exercise such as running to consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Elderly people can arrange walking, yoga, Tai Ji Chuan and other light projects.
No matter how busy you are, the first priority of fitness is to keep exercising. Only exercise can avoid fat accumulation and consume a lot of calories quickly. Of course, it can also help regulate the proportion of cholesterol, lower blood pressure, improve mood and enhance heart function. You hate running or strenuous exercise. It doesn't matter. Just keep exercising for 20-30 minutes two days a week. You can walk, ride a bike, dance, walk, kick shuttlecock, jump rope, climb mountains and so on.
2. Write down everything you eat. This is more troublesome, but it won't be too cumbersome to form a habit. Taiwan Province Province, Japan and South Korea use Euroblueprint to lose weight, and horse riding machine to lose weight, which also accounts for a certain proportion at present. Just prepare a small notebook and record the names and calories of the food you eat every day like a diary. Soon you will find yourself unconsciously trying to avoid eating those high-calorie foods.
Shut up and start now. I believe that many people have no resistance to cakes, sweets and chocolates, but they must pay attention to controlling their diet in order to lose weight through hard work. You can eat less food you like, but don't overeat, or your mouth will explode even if you are addicted to it.
4. Drink enough water. If you ask those people who are in good shape, what is their secret of fitness? I promise, they will tell you to drink at least 8 glasses of water every day. Water helps to support the body's metabolism, can help remove excess fat in the body, and of course can also be used for beauty. It's simple. Drink more water every day!
5. Find someone to encourage yourself. Go to your friends, family or weight loss companions and ask them to support you and encourage you, which will help you stick to it. Self-confidence is very important for a person who insists on losing weight. Maybe just when you are about to give up, it will help to have a friend to encourage you and even motivate yourself.
6. Constantly challenge yourself. Keep setting goals for yourself, and the goal has reached the difficulty of adding the next goal. For example, you can stipulate that you can't eat sweets for a month, draw a circle on the calendar every day, and give yourself an appropriate reward after the goal is completed. Of course, this reward is best not to eat a big meal. However, remember not to be too violent when exercising. If you are too careful, you will get the opposite result.