Yes, in the pursuit of beauty and slimming, we always pay attention to achieving the best visual effect in the shortest time, but in fact, we often rush into it. Taking myself as an example, I have tried 10 many slimming methods, and the investment in them is also very considerable. Many of them can persist and really work, but the weight is still floating. Until today, I took part in a fitness test in a fitness club, and the result was overweight! ! ! Among them, the body fat is seriously exceeding the standard, which is basically slightly lighter than when I just gave birth to a baby and went to work. Ouch. Among them, there are the results of stopping exercise, getting sick and eating junk food and drugs. In the final analysis, it's all your own results. In this profound review, it is estimated that no one gained nearly 20 pounds in three months.
Well, I said something beside the point. In order to facilitate my study and practice the concept of health, I now extract the essence of the book to share with you (divided into four chapters according to the chapters in the book).
Chapter 1: Be kind to your body, beauty comes uninvited.
1. Skin care experience: ① healthy diet; 2 adequate sleep; ③ Aerobic exercise; 4 a happy mood; ⑤ Stable weight; ⑥ Proper moisturizing.
2. Remove stains from fruits and vegetables: Make sure to eat one catty of vegetables and half a catty of fruits every day, and at least one third of the staple food is coarse grains, beans or potatoes.
3. Light diet to create watery skin: the total amount of red meat eaten every week is controlled within the range of 7 Liang to 1 kg, so as to fry less greasy, lightly season, and have less salt, and stay away from sweets and sweet drinks.
4. Lack of protein will damage hair and skin: If you supplement two eggs or two lean meats every day, your hair and skin will get better.
5. Exercise is the best way to maintain your body: ① High-intensity exercise is best done 2 hours after meals; 2 sitting posture to create a strong lower abdomen method: relax when inhaling, tighten the lower abdomen as much as possible when exhaling, and forcibly contract the anus upwards. Breathe like this for 5 minutes and try not to get tired.
6. Ways to improve insomnia: ① Rest in time when you are sleepy; ② When calcium and magnesium are deficient, nerves are prone to anxiety and excitement. Calcium supplementation, drinking milk and yogurt, daily 1 cup; Eat magnesium supplements, eat green leafy vegetables, and eat at least a bowl of boiled spinach, amaranth and Chinese cabbage for dinner. ③ Do as much exercise as possible to make people's heart beat faster and get fever.
7. Taking a nap is life-saving and beautiful: people who take a nap for 20-30 minutes at noon are good.
8. Beauty comes from a good stomach: ① concentrate on eating; 2 chew slowly; 3 eat on time; 4 prepare dinner, such as fruit, yogurt, nuts, etc. ⑤ Sleep well for 8 hours; 6. Eat less bad oil and use steaming, boiling and stewing as cooking methods. ⑦ Soft foods, such as brown rice, millet, yellow rice, adzuki beans, oats, yam, sesame and other ingredients rich in B vitamins and various minerals, are pulped with a soymilk machine and are easy to absorb. 8 Easy exercise. Two hours after dinner, go for a brisk walk, jog, do aerobic exercise, yoga and so on.
Chapter 2: Control weight, keep slim and healthy.
1. Weigh yourself, preferably once a month 1 time, the day after menstruation, after defecation in the morning and before eating.
2. Reducing waistline is the real weight loss. The waist circumference of men is above 90 cm, and that of women is above 85 cm. Visceral fat must exceed the standard.
3. Suitable food intake for adult women in a day: 150-200g grain (raw weight, including rice, flour, millet, oatmeal, etc. ), 50g of miscellaneous beans or 200g of potatoes (raw weight), 50g of lean meat, eggs 1 piece, yogurt 1 cup, and more than half a catty of fruit. It is recommended to add 1 handful of nuts (about 25g of shelled nuts), and the oil should not exceed 25g. When losing weight, the staple food should be reduced to 65,438+050g, or 65,438+000g plus half a catty of potatoes, the vegetables should be stewed, boiled, cooled and reduced in fat, 50g of meat or 65,438+000g of fish, and the rest will remain unchanged.
4. Hypoglycemic diet: Do not eat sweets, reduce the ratio of white rice to flour (not more than half), eat natural starchy foods from various sources, a lot of vegetables and a little fruit, supplement some beans and nuts every day, and supplement a little yogurt, fish and low-fat meat. Natural starchy foods include peas, broad beans, red beans, mung beans, kidney beans, whole grains, potatoes, sweet potatoes, yams, taro and lotus roots.
5. Don't eat after noon to lose weight: Eating in the morning is as rich as others' dinner. Lunch is not greasy but the amount is normal. For dinner, you only eat fruits and vegetables. You can add some yogurt or milk when you are hungry, and you don't have to eat anything else.
6. Lose weight slowly, and lose fat and meat without rebounding. Principle: lose 3 pounds a month, mainly by increasing exercise, reducing food intake by no more than one third, strengthening satiety and reaching 70% fullness; Eat foods rich in calcium, such as milk, tofu, dark green vegetables, shrimp and shellfish. ① Three meals with high nutritional density. Staple food, at least 150g (dry weight) every day, boiled into thick porridge, miscellaneous grains, miscellaneous beans, potatoes, etc. No salt, sugar, oil, breakfast cereal, oatmeal, miscellaneous grains powder and other fast food are counted. For example, add delicious dried fruits such as oats, lotus seeds, red beans, white kidney beans, barley and millet and nuts such as walnuts, peanuts, sesame seeds and red dates to the staple food to make eight-treasure porridge. All kinds of vegetables, 500- 1000 grams per day, half of which are dark green vegetables, pay attention to less oil. Fruit, 250-500 grams a day, choose more types that need to be chewed and easy to eat. Meat/fish, 50- 100g per day, choose low-fat varieties, do not fry, reduce oil, and remove oil slick by stewing soup. Eat half a piece of tofu, 1 eggs, 1-2 cups of milk or yogurt every day, and choose low-fat products for the second cup. ② Exercise for more than 40 minutes every day, and don't forget. Start with brisk walking and mat exercise, and increase jogging after losing weight.
7. When you are 70% full, you have no obvious feeling in your stomach and want to eat more, but if the food is taken away from your eyes, I will immediately forget that I am not hungry before the next meal. The method is to choose the food that needs to be chewed carefully before swallowing, and concentrate the taste and taste with a smaller container, so that there is a proper amount of food.
8. Let vegetables help you lose weight. Vegetables are divided into three categories: instead of staple food vegetables such as white rice and flour (all kinds of potatoes, lotus roots, water chestnuts, etc. ), steamed potatoes directly replace rice steamed bread without oil, sugar and salt; High satiety and high fiber vegetables (most green leafy vegetables, cauliflower, pumpkin, etc. ), eat half a catty every day; Moreover, generally stuffing vegetables and eating enough can effectively reduce hunger during weight loss.
9. Recommend a slimming eight-treasure porridge: 80g dry ingredients per meal, including 25g adzuki bean, 25g oat, black rice 10g, millet or quinoa 10g, 5g medlar and 5g sesame. If it is an electric pressure cooker, you don't need to soak it in advance. 150 grams of ingredients and 700 grams of water are boiled into thick porridge instead of the staple food white rice and flour. You can eat two meals at a time and keep them in cold storage. Eating a bowl of porridge like this can approach the satiety of eating a bowl of rice, and at the same time supplement more micronutrients. Remember to eat fish, eggs and milk as usual. Without protein, the basal metabolic rate will decline, forming a constitution that is easy to gain weight but difficult to lose weight.
10. Successful cases: ① Eat miscellaneous grains porridge and cold dishes every morning and evening, do Duoyan Zheng Xiaohong Little Red Riding Hood slimming exercises, and walk for 50 minutes, and the waist circumference will be reduced by 10 cm and the thigh will be reduced by 2 cm within ten days. ② Jog for at least 4 kilometers every five days, stretch, cooperate with yoga and diet, and reduce waist circumference for half a year 10cm. ③ Eat a good breakfast, have a full stomach at noon, eat miscellaneous grains for dinner, eat half a catty of green leafy vegetables every day, eat more chicken breast and fish, seldom eat red meat, jog for 77 days, and lose weight 1.3 catty.
Chapter 3: Give birth to a healthy baby and be a happy hot mom.
This chapter is divided into six items, which are briefly summarized as follows, and can be read in detail if necessary.
1. Prepare for pregnancy and welcome a healthy baby.
2. Puzzled interpretation of pregnancy nutrition.
3. Manage your weight and blood sugar.
4. What should a new mother make up?
Breastfeeding makes mother healthy and slim.
6. Teacher Fan interacted with netizens in Weibo.
Chapter four: Be kind to the body, prevent aging and prevent diseases.
1. Visceral fat is the most terrible: limb weakness, loose waist and abdomen, indicating that visceral fat is too high, indicating that the body is aging and prone to hyperglycemia and hyperlipidemia.
2. Healthy diet and rest to treat fatty liver: As long as you quit smoking, drinking and sweets, eat more low-fat and high-fiber foods, reduce refined soft foods, increase vitamins, minerals and antioxidants, and increase exercise.
3. Dietary precautions for controlling blood sugar: ① Eat less white rice and flour, and replace them with some miscellaneous grains and potatoes to ensure the supply of Chinese food and green leafy vegetables in protein, increase exercise and strengthen muscles. ② A combination of snacks to stabilize blood sugar, dried fruit+nuts or fruit+milk/yogurt, as a complementary food. (3) rye flour, oatmeal, soybean milk for cooking, milk and sugar-free yogurt are beneficial. 4 Strawberries, oranges, grapefruit, apples, peaches, blueberries, mulberries and other fruits can be eaten in small quantities, as well as cherry tomatoes.
4. Dietary points away from cardiovascular and cerebrovascular diseases: ① Drinking less salty soup and eating less salty staple food are important measures to prevent and treat hypertension. ② Simple dietary principles to prevent hypertension: the proportion of vegetables and miscellaneous grains is large, the proportion of refined white food is small, animal food and fruit are moderate, soy products are consumed, and oil is controlled; If the waist and abdomen are obese, it is necessary to control the total calories and reduce body fat. Celery has a high salt content, so put less salt when eating. ④ Milk and fruit and vegetable juice are suitable for patients with hypertension. ⑤ Drinking less is a magic weapon to stay away from chronic diseases, and pay special attention to blood pressure in winter.
5. Lifestyle conducive to preventing breast cancer: coarse grains account for half of the staple food, eat more than 500 grams of vegetables every day, cook with less oil, do not eat fried and smoked, and the average meat does not exceed 75 grams, do not stay up late, exercise regularly and keep a good mood.
6. How to eat three meals is healthy: ① The categories of ingredients must be diversified. There should be more than 15 kinds of ingredients every day, and the more complete the categories such as grains, beans, potatoes, vegetables, fruits, nuts, fish, eggs and milk, the better. Seasoning onions, ginger, garlic, soy sauce, vinegar, salt and sugar can't be counted in the ingredients. There are only 1 species for steamed bread, big cakes, noodles, biscuits and peach cakes (wheat flour), 1 species for rice, rice cakes and rice noodles, and 1 species for sliced meat, shredded pork, meatballs and pork ribs. ② Examples of 20 kinds of food programs a day: breakfast: 1 bowl of oatmeal and millet porridge, Chinese cabbage and egg pancakes made the day before, steamed pumpkin and yogurt. Dining room lunch: boiled corn 1, steamed sweet potato 1, braised beans with meat, vegetable salad (tomato, lettuce, chickpea, purple cabbage, cucumber). Dinner: eight-treasure porridge, stir-fried dried bean curd with carrot and green pepper, boiled rape with chicken soup and mushrooms. Snacks: yogurt, fruit.
Wonderful blog post: life away from diabetes
Precautions for diet and exercise: ① Eat more vegetables. Eat more than a catty of vegetables every day, especially green leafy vegetables. ② Eat less oil. Commonly used cooking, stewing, cold salad. It is recommended not to eat fried and fried foods, to reduce oil cooking and to put less salt. 3 control meat. Don't eat meat every day, no more than four eggs a week, and a glass of milk every day. ④ The staple food should not be too little, but the blood sugar reaction should be controlled. One and a half kilos a day is enough, and the food made of white rice and white flour should be strictly controlled. Beans have hypoglycemia reaction. ⑤ Advocate staple food collocation. Food with vegetables and food with beans are good methods. Nuts and fruits can be eaten in limited quantities. ⑦ Make plans for eating out. Before going to eat, drink some homemade soybean milk, make some pure oatmeal and drink some sugar-free yogurt. Eat more vegetables, beans, bean products and refreshing fish and shrimp, and eat less greasy dishes. ⑧ Keep exercising and strengthen your muscles. Starting from walking, do muscle training and drink water before and after exercise.
Wonderful blog post: five countermeasures of supplementing potassium and lowering blood pressure
Countermeasures 1: Eat at least 750 vegetables every day (there should be about 250 grams of green leafy vegetables), and put less salt when cooking.
Countermeasure 2: Eat 500 grams of fruit every day and choose the variety with the highest density of potassium nutrients.
Countermeasure 3: replace the staple food with potatoes. Potatoes are one of the products containing potassium.
Countermeasure 4: Choose whole grains with high potassium content.
Countermeasure 5: replace ordinary salt with low sodium salt.
Eat half a catty of milk, an egg, 1 two chicken or fish, three miscellaneous grains, 1 catty of potatoes, 1 catty of vegetables and 200 calories of fruit every day, and then cook with low sodium salt. 3600 mg of potassium is easy to eat.
Appendix: Teacher Fan's Private Talk to Women
Beauty must be taught-keep a young posture and a full heart.
Teacher Fan's classic quotation: 1. A large number of people look for various reasons just to continue to adhere to the wrong living habits. 2. Put down your work, forget your troubles, relax and concentrate on eating. 3. Diet principle: Do not eat fried food, smoked food, almost no processed meat products, no salted fish and bacon, no biscuits and snacks, and no sweet drinks. Eat 1 kg of vegetables (including half a catty of green leafy vegetables), half a catty of milk or yogurt, 1 egg every day. Every meal has high-quality protein, and bean products, meat and fish are interchangeable. Cereals generally weigh more than four liang (raw weight) per day, including coarse grains, beans and potatoes. Use less cooking oil and less salt.
Ok, write these for the time being. Learn from Teacher Fan and change yourself. I hope my sisters will become goddesses in their hearts.