Food: cereal oats: rich in linoleic acid and saponin, which can prevent atherosclerosis and reduce cholesterol and blood lipid. Oats are rich in soluble dietary fiber that other grains do not have, which is easily absorbed by human body. Moreover, because of its low calorie, oats are not only beneficial to weight loss, but also more suitable for dietotherapy needs of patients with heart disease, hypertension and diabetes. Corn: rich in calcium, phosphorus, magnesium, iron, selenium, vitamin A, B 1, B2, B6, E and carotene, and also rich in lecithin and fiber. Regular diet can lower cholesterol and soften blood vessels, and has therapeutic effects on cholecystitis, gallstones and diabetes. Whole wheat: Whole wheat bread is the lowest calorie in bread. Whole wheat bread has 9% fewer calories than ordinary white bread, but protein has 20% more eggs, twice as much vitamin B, and more cellulose than tomatoes, but only 35 calories. Yam: Its mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity and prevent arteriosclerosis; Reduce subcutaneous fat deposition and avoid obesity. Dopamine in yam can dilate blood vessels and improve blood circulation. Yam can also improve the digestive function of human body. If you have indigestion, you can cook yam, lotus seeds and Euryale ferox with a little sugar. Sweet potato: It has a strong effect on lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing cancer. Sweet potato is rich in dietary fiber and gum, which can be described as "intestinal scavenger". Potatoes: protein in potatoes has higher nutritional value and health care function than soybeans. It is other nutrients that the human body needs, such as carbohydrates, VB, Vc, calcium, magnesium, potassium and so on. , and more comprehensive than rice noodles. In order to lose weight, eating one meal a day and sticking to it is definitely beneficial to prevent overnutrition or lose excess fat. Vegetables: wax gourd: no fat, rich in fiber, calcium, phosphorus, iron, carrots and so on. Wax gourd has diuretic and heat-clearing effects, and contains propanol diacid, which can prevent fat accumulation in the body. Wax gourd is low in sodium and sugar, so it is a good food for diabetics. Celery: Celery is mostly water and cellulose, containing vitamins A and C. It is cool and can lower blood pressure, reduce blood fat and clear fire. And the calories are very low, and eating too much is not afraid of getting fat. If you prefer strong food, you can choose to eat Tang Qin, and use it to stir-fry sliced meat, which has a strong taste and a better weight loss effect. Lentinus edodes: Lentinus edodes contains more than 30 kinds of enzymes and 18 kinds of amino acids, among which 8 kinds of amino acids are essential for human body, including 7 kinds. The nucleic acid contained in it can inhibit the increase of cholesterol, so it can lose weight. It can also promote blood circulation, inhibit melanin and nourish skin. It is recommended that cancer patients take15g of mushrooms every day. And recommend other mushrooms, such as Flammulina velutipes, mushrooms, straw mushrooms and so on. It has no calories and is a good food for dieters. Kelp: Kelp is rich in iodine, up to 24 mg per gram. Iodine is an important weight-loss mineral. Kelp also contains high calcium, iron and vitamins, which is very beneficial to human body. Bean sprouts: Bean sprouts are low in fat and calories, but high in water and cellulose. After soybean sprouts, carotene, vitamin B2 and vitamin C increased by 3 times, 4 times and 4.5 times respectively. Eating bean sprouts regularly can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss. Onion: Onion contains compounds such as cyclic alliin and thioamino acid, which can reduce blood fat, soften fragile blood vessels, care skin and beautify, promote epidermal cells to absorb oxygen in blood, and enhance skin repair ability. Carrots: Carrots are rich in vitamin A, but vitamin A is fat-soluble, so the eating method is very particular. For example, stewed pork ribs can retain 93% carotene, while fried pork can retain 80% carotene, and raw pork can only absorb 10% carotene. In addition, please don't mix fruit and vegetable juice with other fruits and vegetables, because it contains a lot of ascorbic acid, which can destroy vitamin C. Vinegar: Vinegar is acidic, which can soften blood vessels and remove blood lipids. It is good for people with hypertension, arteriosclerosis, coronary heart disease and obesity, so I suggest that people who want to lose weight should always be jealous. For example, it is used for cold cucumber, vinegar mixed with sea cucumber skin and so on. Eggplant: alkaline food, containing vitamin P can prevent arteriosclerosis, soap grass can reduce cholesterol, suitable for weight loss. Cucumber: Propanolic diacid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body. Radish: Radish is rich in vitamin A, but vitamin A is fat-soluble, so it is best to cook it with meat dishes. White radish contains spicy mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin. Leek: Leek contains a lot of fiber, is not easy to digest, can promote intestinal peristalsis, and has a strong laxative effect. Broccoli: Calorie: 40 calories/cup Broccoli is rich in fiber. You can use tomatoes, onions, green peppers and other materials to cook into slimming soup. It is very useful when you are hungry, and it is low in calories and full. Asparagus: Calories: 66 calories/pound. Asparagus is rich in vitamins A and C, so it is a good choice to make salad. Pepper: Whether it is hot or sweet, it has high nutritional value. Pepper is rich in capsaicin and cellulose. It can promote fat metabolism and dissolve fat. Pteridium aquilinum: The cellulose in Pteridium aquilinum can promote intestinal peristalsis and reduce the absorption of fat by the stomach. Chinese medicine believes that bracken is a kind of game vegetable to lose weight, which can strengthen the spleen, eliminate phlegm and eliminate dampness. Lettuce: Lettuce is a kind of food, because it contains water and a lot of fiber. The green leaves outside lettuce are the most nutritious. Konjac: Konjac contains a lot of dietary fiber and water, and there is also a mineral called glucose mannan dietary fiber. Glucose mannan can't be decomposed by digestive enzymes and can't be used as heat. In other words, konjac is a food with almost no calories. It can be said that Amorphophallus konjac will never get fat. Eating Amorphophallus konjac will have a strong sense of fullness, which will naturally inhibit the intake of other foods. However, the nutrition in Amorphophallus konjac is not comprehensive and it is impossible to eat Amorphophallus konjac all the time. Fruit: pineapple: The secret of losing weight lies in its rich juice, which can effectively hydrolyze fat. Therefore, in summer, you can effectively mix pineapple with food, or drink pineapple juice every day, but don't overdo it, and don't eat raw pineapple. Grape: Both grape juice and wine contain resveratrol, which is a natural substance that lowers cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia. Apples: Although the calories of apples are not low, they are rich in vitamins and minerals, high in cellulose and pectin, and have a very good lipid-lowering effect. It is suggested that dieters can choose apples to eat fruits. Apples can also reduce low-density cholesterol in human blood and increase the level of high-density cholesterol beneficial to cardiovascular system. Oranges: Oranges contain natural sugar, rich in fiber and low in calories. They are the best choice to replace candy, cakes and biscuits. Grapefruit: The acidic substances of grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, it is also rich in vitamin C, a grapefruit is about 100 mg, which can not only eliminate fatigue, but also beautify the skin. The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on the grapefruit, and the sour taste will be neutralized immediately! Banana: Banana is rich in dietary fiber, vitamin A, potassium and so on. It has the functions of strengthening tendons, diuresis and softening stools. In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet. Kiwi: Also known as kiwi fruit, it has the highest dietary fiber and rich potassium content, which can really make it on the list of slimming fruits. Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match with meat dishes. The kiwi fruit with slightly sour and sweet taste has the miraculous effect of preventing constipation, helping digestion and beautifying skin. Lemon: The sour taste of lemon is mainly citric acid, which is an essential substance in the process of promoting heat metabolism and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known, and its function of promoting intestinal peristalsis is often used as an auxiliary diet for people who lose weight. Pear: Wash pears and eat them raw with skin, which can increase fiber and get a variety of vitamins. A crisp and juicy pear contains only 50 calories and the fat is less than 1 g. Melon: A bowl of chopped melon contains more beta carotene than half a glass of orange juice, and vitamin C is equivalent to half a glass of orange juice: it contains only 40 calories, less than 1 g of fat. Exercise: static support prone, elbow support, feet and toes on the ground, support the whole body, tighten the hips and abdomen, and keep the whole body straight for a period of time. (depending on individual circumstances) 1. If the abdominal muscle strength is insufficient, you can land on your knees, and other essentials are the same as above. 2. If you want to increase the difficulty of the movement, you can lift an arm or a leg while maintaining support, and pay attention to maintaining the balance of your body. 3. If you can complete more difficult movements, you can lift the hands and legs on the other side at the same time and keep them for a period of time by unilateral support. Chew slowly when eating; Don't wear clothes with a waist; Don't chew gum; For example, stretch once a day before going to bed.