Drinking porridge is not only delicious, but also has many benefits for women. For example, it can help us to prevent overcapacity, because porridge contains more water, which is actually only 1/3 of the heat of rice when we are full. Porridge can also moisten the intestines and relax the bowels; In addition, porridge is easy to digest and make full use of. At the same time, if we add some miscellaneous beans, it will increase dietary fiber and help us eliminate garbage and toxins in our bodies. Therefore, eating porridge is a good way to control weight and reduce toxins. Drinking miscellaneous grains and bean porridge every day will make you healthier and ruddy.
Recommended: colorful porridge with rich nutrition.
Ingredients: red beans, black beans, purple rice, soybeans, mung beans, jujube and longan. (the amount of food added ranks first, and the first one is the most).
Efficacy: this porridge takes care of the five internal organs and six internal organs, regardless of cold and heat, not cold and not dry, diarrhea does not hurt the spleen and stomach, and does not increase blood stasis. While enriching the blood and strengthening the body, it will also help us reduce the fat and fat in the abdomen. For busy and stressed people, this kind of porridge is a wonderful recipe to keep young, live longer and lose weight.
Second, two cold dishes a day.
These two cold dishes mainly refer to vegetables, and occasionally there are bacteria and algae. As we all know, vegetables are the natural nutrition bank for our body to supplement vitamins and minerals, and they are also one of the best sources. At the same time, the nutrients in various vegetables are also the secret weapons we use to suppress fat, consume fat and get rid of fat. Of course, they also have antioxidants, that is, they are powerful helpers to help us delay aging and even prevent and inhibit various cancers. However, how to eat this vegetable is a science. People often say that I only eat vegetables every day, so why not lose weight. This is because vegetables are low in calories, but they are very oil-absorbing. If you add too much oil in the cooking process, vegetables will not only have low calories, but also become high-calorie foods. In addition, vitamin C, folic acid and antioxidants are all afraid of heat, and overheated cooking will lead to the loss of many nutrients, so cool vegetables are the best choice, especially after adding some vinegar, which will be more conducive to the absorption of nutrients.
Recommendation: There are many kinds of cold salad with good nutrition and function, so it is not recommended. I only recommend green leafy vegetables, such as bitter home, oily wheat, amaranth, spinach, broccoli, Chinese cabbage, small rapeseed and so on. And they are often mixed with some bacteria and algae containing polysaccharides, such as fungi and kelp.
Efficacy: It helps the human body to supplement essential nutrients, at the same time helps us to inhibit the absorption of fat, decompose fat, consume fat and eliminate fat, and also helps us to delay aging and make the skin healthy, firm and beautiful.
Third, drink a glass of milk or yogurt every day.
For the choice of dairy products, many friends who lose weight like to choose skim milk. Actually, it's totally unnecessary. First of all, skim milk is not completely skim, the fat content is about 0.5%, while whole milk is about 3%, so the fat of milk is far from high. In addition, because we have asked for low fat and less oil in our daily diet, we can fully enjoy the fat of milk. After all, skim milk tastes really bad. The purpose of choosing milk is that it is a good source of calcium supplementation and rich in nutrients. The most important thing is that calcium in dairy products can help us lose weight.
First of all, the calcium in milk combines with fat in the intestine, and the substance formed is similar to the soap we commonly use, so it cannot be absorbed in the intestine and will be excreted. The higher the calcium content in the diet, the more fat is excreted. But the fat excreted in the body is not subcutaneous fat cells, but the fat of food in the gastrointestinal tract, which is why some calories in the high-calcium diet are not counted.
Secondly, the mechanism of controlling fat burning. The function of this item is complex and plays an important role in human metabolism. I have mentioned many times that reducing calories in diet and excessive dieting will lead to a corresponding decrease in metabolic rate. In other words, if the intake of calories is reduced, the human body will slow down the rate of consuming calories to maintain the energy balance, which is an automatic and self-protection mechanism of the human body. But now, it is this self-protection mechanism that bothers some dieters, often reducing food intake, but not losing weight. Calcium can counteract this effect, keep energy balance when people go on a diet, and increase metabolic rate when the body burns fat. More importantly, calcium appears between fat cells, which can slow down the formation of new cells.
Recommendation: Pure milk and pure yogurt are better choices, that is to say, without adding other flavors and containing too much polysaccharide.
Four or three cups a day.
These three glasses of water are the first glass of water on an empty stomach after getting up in the morning, and a glass of water 20 minutes before lunch and dinner. The main function is to help the human body moisten the intestines and relax the bowels. While supplementing human needs, it will also accelerate the peristalsis of the intestines, act as a lubricant, and accelerate the elimination of toxins and garbage by the human body. Other drinking time can be controlled by yourself. It is often said that how much water you must drink every day, such as 1800 ~ 2000 ml, is actually right or wrong, because everyone's drinking amount depends on their eating habits. This figure is the total amount of healthy people in a day, but if you drink milk, soy milk and eat a lot of fruits and vegetables, there is no need to drink so much water and drink too much.
Suggestion: If the water is warm in the morning, add some honey or lemon juice. Occasionally, you can choose a small amount of tea instead.
5. Choose to eat meat at noon.
Too many dieters give up eating meat, which is actually wrong. Proper meat can help us increase qi and blood, make our skin look more rosy, make people more energetic and have enough blood to consume and transport fat. Although meat contains some fat, including what we call discolored cholesterol, in fact, moderate cholesterol has anti-cancer effect; In addition, protein in meat is one of the main sources of our body. If the intake is insufficient, it will cause the risk factors of digestive tract tumors; Another problem is the problem of zinc supplementation. Zinc is a very important trace element to ensure the immune function of the body, and the zinc content in vegetables is usually very small or even lacking, so it is very necessary to supplement certain meat. But friends who want to lose weight must eat at noon.
Suggestion: cooking methods must be healthy enough, such as stewing and steaming for a long time; Refuse to fry; Choose less cooking and frying, because meat itself contains oil. If you add cooking oil to fry, it will undoubtedly add a lot of extra calories.
PS: This article is also added to avoid misunderstanding. Seeing that I didn't write meat, I chose vegetarian food without authorization.
Six, a cup of pure coffee every day.
Many people have the habit of drinking coffee, but bad coffee habits will not only make you slim down, but also make your waist and abdomen fatter. Because everyone generally chooses instant coffee, we can clearly see "non-dairy creamer" and "hydrogenated vegetable oil" in coffee companion or three-in-one coffee, with fat content of 20%~75% and higher calories than starch. Although its color is white and milky white, it is milky white when it is dissolved in water. In fact, it has nothing to do with milk, and its nutritional value is even worse than Wanli. That is, trans fatty acids, which I often say, are extremely harmful to health. The main obese part is your waist and abdomen.
The coffee I'm talking about today is pure black coffee without any substance added. This kind of coffee contains very good polyphenols antioxidants, which will also speed up our body's metabolism, accelerate the speed of fat burning, and also have a certain effect on some cardiovascular diseases.
Recommendation: Drink one cup a day, no more than three small cups (150 ml). If you think it tastes really bad, you can add milk to make it. It tastes quite good.
Seven, give up fat for dinner.
The best way to lose weight quickly is to reduce the calories at dinner. Of course, this reduction is to give up some meat and fat, and try not to choose meat and cooking, because the metabolic rate of the human body at night is much lower and the activity is much less. If you eat a big meal this time, it will inevitably cause a burden on your stomach, which will lead to the food not being fully digested and the food residue staying in your body too much, which will undoubtedly add a lot of fat to you. We can choose the way of cold salad, or make a little light vegetable soup, which will reduce the calories a lot and be easier to digest. The same is true of staple food. Choose porridge or less rice than usual.
Suggestion: Don't eat too late. Eating at five or six is the best time. As the weather gets warmer, you can go out for a walk for 40 minutes after meals, which can make your weight loss more efficient.
Reduce the frequency of eating out.
Try not to eat outside, it is difficult to control the amount of food, there are so many cooking oils and seasonings outside, and you unconsciously ingest too much fat, which will make you regret and blame yourself every time you eat. . So don't go if you can't eat out. If you must go, you'd better choose noon. If you must go at night, eat half a papaya before eating. When eating, choose a cold vegetable and put it beside you, which is mainly responsible for eating. Choose fish to eat meat, try to choose places with many thorns, so that although you have been eating, you actually eat very little. Try not to choose drinks, and drink some white water or tea, barley tea and the like.
Nine, the diet is less oil and less salt
Whether it is less oil or less salt, it is extremely beneficial to health. Because most of China's oil and salt now exceed the standard, and the amount exceeding the standard is not small. Needless to say, everyone knows that there is little oil and so little salt, but I will say a few words today. Salt intake is actually a habit problem. If you feel bland, you can reduce it a little, because eating too much salt is really bad for your health, such as high blood pressure, heart disease and so on, and of course obesity. Salt can regulate the osmotic pressure of human body. Simply put, it can help us lock in water and reduce outflow. If you usually work less and sweat less, then too much salt will inevitably lead to too much water in your body, which will naturally lead to edema obesity and high weight.
Recommendation: We control not only the visible salt, but also many invisible salts, such as chicken essence, monosodium glutamate, soy sauce, beef jerky, grilled fish fillets, pickles, processed almonds and pistachios. These all contain a lot of salt, so if we really want to control the salt intake, we should reduce the intake of processed foods and choose seasonings appropriately.
Ten, exercise for 40 minutes every day.
Exercise is always the best way to lose weight healthily, and it is also the right-hand man to make you more beautiful. We can choose to go out for a walk or go to the gym twice a week. What I recommend to you today is a simple trick that you can do at home. As long as you keep walking, I believe your abdomen will become flatter and thinner.
1, stand with your legs apart, raise your hands horizontally, then bend sideways, slowly raise your right arm straight, and touch the outside of your left foot vertically with your left hand. At this time, the hands are vertical 180 degrees, and you can obviously feel the obvious stretching and numbness of the waist and armpits. Stop 12 second, switch to the other side, and do 65438+ repeatedly. Persisting in doing it for a while will have obvious effects.
2. Lie flat on the ground, or on a bed that is not too soft. Put your hands on your chest, knees at a 45-degree angle, and lift your feet. The heel falls, touches the mat, and then returns to a 45-degree angle. Repeat 25 times. Once the waist is arched, the feet will reach a 45-degree angle, and the body will keep pressing down, so that the back will stick to the ground like a coin.
3, lying flat on the ground, or on the bed, riding a bicycle, one leg must be straight, the other bent, the speed can not be too fast. In this process, don't drop your feet, stick them out at least 50 times at a uniform speed, preferably 100 times, and keep your waist close to the ground.
The number of the above exercises should be increased bit by bit according to your tolerance. You don't have to do so much at first, just do as much as you can. Be careful not to strain your muscles, which will affect your future exercise. In addition to the above exercises, you can go out for a walk, clean the room, mop the floor and so on every day.
If you have friends with the same waist and abdomen problems, you can insist on calling for one month. I believe that after a month, you will tell me excitedly that your waist and abdomen have become smaller and flatter, and your skin has become more and more transparent and clean. . .