1, winter weight loss strategy
Raiders 1, you must eat breakfast.
According to the survey, one-third of office workers don't eat breakfast, especially in winter. The cold weather makes people don't want to get up, so they overslept and missed breakfast. However, in order to maintain the metabolism of the day and avoid hunger and overeating at noon, please be sure to eat breakfast.
Bian Xiao suggested: eat dates on an empty stomach.
Eat 12 dried dates on an empty stomach in the morning. Jujube has the effects of moistening the heart and lungs, nourishing the five internal organs and treating deficiency. Eating in the morning can prevent hair loss, and it can also relieve constipation and maintain beauty. When the gastrointestinal function is poor, it is very suitable to eat red dates to improve and gain physical strength.
Raiders 2, dinner can be moderate
40% dieters choose not to eat dinner, because people's gastrointestinal function will deteriorate at night, and the calories they consume are not easily digested, which can easily be converted into fat accumulation. In fact, dieting will still cause the protection mechanism of body shape and accumulate more fat for consumption, so MM can solve the dinner before seven o'clock and focus on nutrition.
Bian Xiao suggested that you can eat porridge or lactic acid bacteria and other diet foods in moderation at night, and drink less water. Drinking too much water at night is easy to cause edema.
Raiders three, seasonal cleaning
Winter is coming, and many clothes need to be updated. Put away the short-sleeved skirt and take out the trousers coat. Then seize the opportunity to do exercise, use seasonal cleaning to clean up the house, that is, do housework, and get slimming effect. How nice! Do you know that?/You know what? Cleaning the room can consume 134 kcal every 60 minutes, and mopping the floor can consume 167.5 kcal!
Raiders four, improve intestinal health
1, five servings of fruits and vegetables every day: eat at least five servings of fiber-rich foods every day, such as fresh fruits, vegetables and humans. Eating more vegetables is conducive to the improvement of laxative function. Celery in vegetables and apples in fruits are high-fiber foods, so you can eat more.
2, herbal tea: herbal tea is natural and healthy, can increase gastrointestinal peristalsis, diuretic and laxative, so it can effectively improve constipation and edema!
Introduction 5. Walk for 30 minutes every day.
The sun in winter is the loveliest and warmest. Take a walk when the weather is good, the metabolism is greatly improved, and the curves of thin thighs and buttocks are more perfect. Walking is recognized as the best exercise to lose weight. When you walk on the road at three or five o'clock, you will lose all your fat!
Introduction 6. Enough is enough.
Winter is prone to various diseases, so many people choose to take supplements in winter to increase calories and resist the cold. But tonic must be moderate, otherwise it will make your fat increase again and again. You can choose less fat, such as chicken, mushrooms, mutton, melon, dog meat and tofu. In addition, the number and number of supplements should not be too much. MM who lose weight can adjust the tonic time to noon and skim the oil slick.
Raiders seven, always remind yourself.
When the weather is cold, hot pot and barbecue will become people's favorite. The MM who loses weight can't resist the temptation. We have to think twice before moving chopsticks. Will we eat this relationship and lose weight tomorrow? If you think so, can you still wear your original pants next spring? Is it necessary to go through another painful weight loss experience? Constantly reflect on yourself, you need to tell yourself: I don't want to be fat anymore, I want to put on beautiful clothes the first time next year! You can prepare a dress to seduce yourself or always try on spring clothes to restrain yourself.
2. Methods to prevent obesity in winter
1, reasonable eating habits
Reducing calorie intake every day can effectively reduce fat, so we should pay attention to reducing the proportion of sugar and high-fat food intake every day, but we should not refuse to eat protein, carbohydrates, sugar and other major sources that can provide energy for human beings because of fear. Otherwise, blindly reducing calorie intake will not only lose fat, but also lose some muscles, making people look listless and rough. In addition, you can eat more foods with high dietary fiber and low calorie, such as fresh vegetables and fruits with low glycemic index, and eat less foods with trans fatty acids that the body cannot accept and recognize, so as to avoid excessive drinking, so as not to weaken the liver's ability to metabolize fat. Try to avoid eating snacks one hour before going to bed at night, and supplement 25g bean products and 250-300ml milk every day to provide high-quality protein.
2. Proper exercise
When the weather is cold, some people will be lazy, refuse to exercise, and eat too much and get fat easily. Therefore, proper exercise in cold weather is essential. Aerobic exercise is the first choice when exercising. The so-called aerobic exercise is the exercise in aerobic state, that is, during the exercise, the oxygen inhaled by the human body is in a state of balance with the demand, such as walking, jogging, brisk walking, mountain climbing and dancing. The purpose of aerobic exercise is to enhance cardiopulmonary endurance and take away the waste in the muscles. At the same time, a certain intensity of aerobic exercise can effectively burn body fat and reduce body fat deposition.
3, supplemented by shaping training
Many people will have this kind of confusion. If you eat too much and get fat, the fat will be concentrated in the waist, abdomen, buttocks, thighs, arms and other parts. When I put on my summer clothes, these fat meats were very annoying. To deal with the fat in these parts, you can also supplement shaping training under the guidance of a coach, such as yoga and dumbbells. Through planned muscle training, the proportion of muscle fat in the body is balanced, so as to achieve the effect of shaping perfect muscles.
3. Six kinds of diet to lose weight
First of all, Huangpu radish seaweed soup
Ingredients: fresh radish 250g, kelp 20g, Pollen Typhae10g.
Exercise:
1. soak kelp for 12 hours, then peel radish and cut it into strips. Boil them with strong fire, and then add Pollen Typhae wrapped in gauze.
2. Cook on low heat for 30 minutes, take out gauze and drop sesame oil.
Efficacy: used as meal replacement. If you are hungry, you can use it to satisfy your hunger. It can clear away heat and dampness, strengthen spleen and regulate qi, promote blood circulation and remove blood stasis, and reduce blood fat.
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Second, coconut milk and sago dew
Ingredients: sweet potato 100g, purple potato, coconut milk 270g, sago, kiwi fruit 1/5.
Exercise:
1. Wash sweet potato and purple potato, cut into pieces, and steam in a pot.
2. Take a proper amount of steamed sweet potato and purple potato, cut them into small dices respectively, and cut kiwi fruit into small dices together;
3. Boil water in the pot, add sago and cook for about 10- 15 minutes. When sago is translucent, take it out and rinse it with clean water. Boil another pot of water, then add sago, take it out when it is completely transparent, soak it in cold water for a while, and drain it for later use;
4. Put the steamed sweet potato and purple potato into a blender, pour coconut milk and stir into a fine paste;
5. Boil the double-layer mashed potatoes until slightly boiling, then pour in sago and continue to cook until slightly boiling.
Three, purple potato Sydney honey water
Ingredients: 2 pears, purple potato 1/4, appropriate amount of water, appropriate amount of medlar and appropriate amount of honey.
Exercise:
1. Peel the pear and cut it into small pieces (my pear is too small, so one big one is enough). Dice the purple potato.
2. Add water to the pot, add pear pieces and medlar to boil, and turn to low heat for 5-8 minutes.
3. Add diced purple potatoes and simmer for 5-8 minutes.
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Fourth, sweet potato ginger soup
Ingredients: a sweet potato, some ginger slices, red dates 10 or more, some pearl dumplings (pearl yuanxiao is also acceptable), appropriate amount of brown sugar and water.
Exercise:
1, peeled and diced sweet potato, sliced ginger.
2. Put water in the pot, and put sweet potato pieces, ginger slices, red dates and pearl glutinous rice balls (if it is a pearl lantern festival, you can't put it early, put it 5 minutes before turning off the fire). After the fire starts, turn to low heat and cook for 30 minutes.
3. Add brown sugar according to your own taste when eating.
Efficacy: Ginger is rich in essential oil, which can increase calorie consumption, and it is better to lose weight with sweet potato.
Five, ribs preserved egg porridge
Ingredients: 250g of japonica rice, 0/20g of ribs/kloc-,preserved eggs, peanuts, chopped green onion, salt, chicken essence, sugar and Jiang Mo.
Cooking method:
1. Wash the ribs and put them in a vessel. Add cooking wine, salt, Jiang Mo and sugar and marinate for 30 minutes.
2, preserved eggs are shelled and cut into diced.
3. Wash the glutinous rice.
4. Ignition of the steamer, pour in clear water, add the marinated ribs, boil and skim off the foam, and cook for 10 minute.
5. Add japonica rice and peanuts, boil over high fire, and simmer over low fire until porridge is served. Add preserved eggs, salt and chopped green onion to thicken.
Six, tomato bean curd soup
Ingredients: tofu, tomatoes, peas and chopped green onion.
Exercise:
1, cut tofu into small pieces; Wash the tomatoes, cut the tops with a cross, soak them in hot water for a while, and then tear off the skins. Then cut into pieces the same size as tofu; Boil peas in boiling water, and then drain them with cold water;
2, put oil in the pot, chopped green onion. Then pour in 2/3 tomatoes and fry until soft; Pour in tofu and stir fry carefully;
3. Pour warm water to 1/2 of the material, bring it to a boil with strong fire and turn it to a low fire for stewing;
4. Stew until the soup is thick, pour in the peas and the remaining tomato pieces, add all the "seasonings" and stir well.