1. What can I eat in autumn to lose weight?
(1) sweet potato
Sweet potato is a very familiar food, especially popular. Fiber is soft, easily digested by the human body, has a strong laxative and detoxification effect, and has a feeling of fullness, so it is often eaten as a diet food. Some people directly make sweet potato rice, sweet potato porridge and steamed sweet potato as the staple food, or mix sweet potato and milk to make sweet potato milk to drink. The calorie of sweet potato is very low, only about half that of steamed bread with the same weight.
(2) Barley tea
Many people have the habit of drinking tea. Barley tea has the effects of removing fat, relieving boredom, helping digestion, benefiting qi and strengthening stomach. Barley tea made from roasted barley contains many trace elements, amino acids, unsaturated fatty acids and dietary fiber, and its sugar content is extremely low, so it can be called "healthy drink". In addition, barley tea also has unique dietary fiber. The dietary fiber dissolved in tea can take the "garbage" in the stomach out of the body, making people lose weight easily without bringing any extra calories and burdens.
(3) Cold salad
Radish contains spicy mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin; Auricularia auricula is rich in cellulose and a special kind of plant collagen, which can promote gastrointestinal peristalsis, promote the excretion of fatty food in the intestine, reduce the absorption of fat in food, and thus prevent obesity; At the same time, these two substances can promote gastrointestinal peristalsis and prevent constipation, which is beneficial to the timely removal and discharge of toxic substances in feces.
(4) Hawthorn
We often eat hawthorn cake when we eat too much and it is not easy to digest, because it can help us digest quickly. Hawthorn contains up to 20% crude fiber, which can promote intestinal peristalsis. Hawthorn can also increase the activity of pepsin, and the lipase it contains can promote fat decomposition, digestion and help digestion, especially in the digestion of meat. It also has the functions of lowering blood fat and blood pressure, and is particularly beneficial to preventing cardiovascular diseases and strengthening the heart.
(5) Papaya
Papaya contains a papain, which can not only decompose protein and sugar, but also decompose fat, which can be said to be the biggest feature of papaya. By decomposing fat, fat can be removed, mast cells can be contracted, metabolism can be promoted, and excess fat can be discharged in time, thus achieving the purpose of losing weight. In addition, it also has the functions of treating gastroenteritis, dyspepsia and preventing cancer of digestive system.
2, autumn weight loss recipes
1, hawthorn radish slimming soup
White radish can help digestion, lose weight, induce diuresis and reduce swelling, and remove excess fat.
Ingredients: white radish 1 kg, hawthorn slices 3 yuan, dried tangerine peel 2 yuan, 4 Liang lean pork, 4 candied dates, salt and pepper.
Practice: Wash and slice lean pork, blanch it in boiling water and pick it up; Wash white radish, peel and cut into pieces. Boil water, add all the above seasonings, and cook for ten minutes on high heat, then turn to low heat for two and a half hours, and add salt and pepper.
2, corn lipid-lowering porridge
Corn can reduce blood lipid and regulate the normal metabolism of cholesterol and fat. This porridge has diuretic, laxative, hypoglycemic, hypolipidemic, stomachic and digestive effects.
Ingredients: corn kernels and carrots 1 00g, rice1cup, broth1cup, and salt.
Practice: Wash, peel and dice carrots. Add the broth and diced carrots to the rice to make porridge, and then add corn kernels and salt to taste.
3, loofah ribs slimming soup
This soup has the effects of losing weight, caring skin, moistening dryness and relieving cough.
Ingredients: loofah 1 piece, half a catty of ribs, 5 yuan longan, 3 candied dates, and appropriate amount of salt.
Practice: Peel the loofah, wash it and cut it into strips; Cut the ribs, wash them, and scald them with boiling water for later use. Put all the ingredients into boiling water, first boil them on high fire for ten minutes, then turn to low fire for two hours, and season them with salt.
4, tomato lipid-lowering slimming soup
Tomatoes can lower blood pressure, cholesterol and weight.
Ingredients: half a catty of tomato, half a catty of celery, 4 ounces of lean pork, 2 slices of ginger, salt and sauce.
Practice: wash celery, tomatoes and ginger, cut tomatoes into pieces, and cut celery into sections; Clean lean meat, slice it, scald it with boiling water, and take it out. Boil a proper amount of water in a pot, add pork, celery, tomato and ginger, and cook on high fire for 10 minute, then turn to low fire for one and a half hours, add salt and seasoning sauce to taste, and serve.
5, melon slimming chicken soup
Wax gourd can diuretic, clear away heat and detoxify, while astragalus can tonify the middle energizer and enhance immunity.
Ingredients: 200 grams of chicken breast, 3 grams of codonopsis pilosula, 3 grams of astragalus, 200 grams of wax gourd with skin, 2 tablespoons of yellow wine, and appropriate amount of salt.
Practice: Wash the chicken, cut it into pieces, blanch it in boiling water, and then pick it up. Wash other materials for later use, and cut the wax gourd into pieces. Boil about 500 CC of water in a pot, then add chicken, Radix Codonopsis and Radix Astragali, and cook on high fire for 10 minute, then turn to low fire for10.5 hour. Finally, add peeled wax gourd and yellow wine, cook for 30 minutes on low heat, and season with salt.
3, the principle of diet to lose weight in autumn
Get up early with a glass of honey water or light salt water.
You can drink a cup of honey water or light salt water every morning to help yourself eliminate gastrointestinal toxins and promote stool excretion. Sticking to this habit will also make our stomachs gradually disappear.
Insist on eating breakfast
Be sure to supplement your body with enough nutrition for breakfast. We didn't eat all night. Our body needs energy supplement to maintain the normal operation of metabolism. It is absolutely wrong to skip breakfast. We should pay attention to supplement some vitamins and protein, which are essential nutrients.
Pay attention to the calorie intake for lunch.
At lunch, drinking a cup of warm water or a bowl of vegetable soup before eating the staple food can effectively reduce our appetite and solve the problem of water shortage. In addition, eating more foods containing dietary fiber can also enhance our satiety and promote weight loss. However, it is important to pay attention to the calories of food to avoid getting fat.
Avoid overeating at dinner.
A few hours before dinner, you can prepare some snacks for yourself, otherwise it is very easy to overeat when you get home after a hard day. Eating a few nuts or drinking a cup of yogurt and a plate of vegetable salad are all good choices, because they are not only low in calories, but also nutritious, not to mention worrying about getting fat if they eat too much.
4. Effective ways to lose weight
1, reverse arm pulling
Objective: To stretch the arm and improve the digestive efficiency.
When sitting in a seat, one arm hangs down and the other arm stands upright. Pull your arm in the opposite direction until your back feels slightly squeezed. Because of its good exercise effect, it can make the action more open. It would be better to relax like this.
Exercise intensity: Repeat 8 times.
2. Sit on your knees.
Objective: To relieve leg tension and consume excess insulin.
After sitting in the seat, put your left leg on your right knee, hold your left knee with your right hand, and turn the chair back to the left with your left hand. After turning to the maximum, hold for one second and return, and repeat the direction change.
Exercise intensity: repeated 10 times.
3. Half squat
Objective: To relieve waist pressure and promote bile secretion.
With the semi-squat shape of the chair surface "touching but not pressing", keep the muscles of both legs tense, and at the same time hold the waist and eyes with both hands, and lift the whole body to the upper right in front.
Exercise intensity: the whole action should not exceed 45 seconds.
4. Stand up and shake hands with you
Objective: To relieve wrist tension and digestive system congestion.
Stand in a free posture, put your hands on the trouser line at both sides of your body and look forward; After that, keep your wrist still from your shoulder and shake it at the same frequency.
Exercise intensity: the whole action does not exceed 30 seconds.
5, back movement
Objective: To relax the upper back and increase gastric motility.
You can stand or sit up straight, put your hands behind your neck, keep your arms still, and use the strength of your back to clamp the muscles on both sides of your back and repeat the action repeatedly.
Action intensity: the whole action does not exceed 45 seconds.
6. Chair practice
Sit in a chair, raise your left arm horizontally, straighten forward, palm up, hold your left palm with your right hand, and gently press it down so that the palm and arm are at 90 degrees.
Sit with your legs together, knees bent, thighs and calves at 90 degrees. Try not to lean your upper body against the back of the chair, and keep your hips away from the back of the chair. Hold the left and right sides of the chair with both hands backhand. Keep your arms straight and press hard, but try to stretch your back muscles.
7. Lateral movement
Legs together, sit back as far as possible, with the back hip just reaching the bottom of the chair, arms raised forward, fingers clasped, palms facing each other, arms extended forward, so that the head is lowered and the back muscles are stretched.
Then, in the state of crossing fingers, the palm is reversed to the front side, the arm is further extended forward, the head is lowered again, and the back muscles continue to extend forward.
8. Move backwards
Bend your knees with your legs, 1/3 Sit in a chair shallowly, keep your upper body straight, swing your arms back slightly, cross your fists with your left and right hands behind your back, and push your shoulder blades back, so that your chest is moderately opened, and your body leans forward as far as possible, not backward.
Raise your hands, keep your arms straight, make your hands form a certain angle with your upper body, and keep your upper body leaning forward.
9. leg exercise
Sit in the middle of the chair, bend your right leg, straighten your left leg forward, keep your feet on the ground, and put your left hand on your thigh.
Then the upper body stretched by the muscles leans forward slightly, and the arms extend obliquely downward at the same time, continuing to stretch with the left leg.
10, leg lifting exercise
Sit in two-thirds of the chair, hold both sides of the chair with both hands, keep your back straight, don't lean on the chair back, bend your knees with your legs, kick your right foot forward, and swing your calves, but keep your knees and thighs in place.
Continue to lift the right foot upward until the right leg is horizontally straight. Press the sole of your foot 90 degrees in your direction to further stretch your right leg.
This little trick to lose weight is more suitable for office workers. Sitting in the office for a long time and having no time to exercise, you can easily get rid of fat and relax yourself by doing these little moves.