Do you know how high the salt content of instant cereal and canned tuna is now popular? According to a recent report released by the Centers for Disease Control and Prevention (CDC), 75% of sodium in human body comes from processed food or restaurant dishes, and only 25% comes from natural food and family table. The daily intake of sodium should not exceed 500 mg. Many people think that "healthy" foods, such as porridge, white cheese and frozen mixed vegetables, contain a lot of salt. Their function is that they can be stored for a long time, not fresh oats, yogurt and fresh vegetables.
Removing excess sodium in the body can eliminate edema. Here is a hint: when you eat foods rich in potassium, your body's ability to absorb sodium will be greatly reduced, such as sweet potatoes, coconut milk, bananas, cantaloupes, oranges and so on.
2. Develop regular defecation habits
There are a lot of toxins in the stool. If it is not removed in time, it will easily cause abdominal distension, bad breath, dizziness, loss of appetite, fatigue and other symptoms. Regular defecation every day helps to shape a flat abdomen and at least lose weight. This good habit can't be formed overnight. First of all, pay attention to the intake of dietary fiber. Under normal circumstances, women should consume 25 mg per day, while women who are losing weight should consume 35 to 40 mg of soluble or insoluble fiber, both of which can stimulate intestinal peristalsis and help the body detoxify. The source of dietary fiber is mainly plant food, such as bran, chaff and soybean skin of cereals and beans, which all contain a lot of cellulose, hemicellulose and lignin. Oats and barley contain a lot of crude fiber, and fruits such as lemons, sweet oranges, apples, pineapples and bananas, as well as vegetables such as Chinese cabbage, peas and broad beans contain more pectin. However, the fiber intake should be gradually increased to avoid excessive exhaust.
In addition, drinking a cup of warm water with lemon every morning or before going to bed can achieve the effect of detoxification and beauty. Lemonade can lower the PH value of the stomach, protect natural probiotics, promote the production of digestive enzymes, help digest food and detoxify, and effectively lower cholesterol.
Don't be picky about food.
Nutritionists believe that comprehensive nutrition is the material basis to ensure human health, and it is also one of the secrets to lose weight, because the body thinks it has got the best supply, thus accelerating metabolism. Please note here that "comprehensive" refers to all-natural food. Adequate carbohydrates needed by human body, including whole wheat products, fruits, dairy products and starchy vegetables; Protein mainly comes from beans, meat, fish, poultry and eggs; And healthy unsaturated fats, such as nuts and olive oil.
4. Love bitter food
There is no need to "suffer" for three meals a day, but there is a slightly bitter dish in one meal every day, which is very helpful for slimming, such as kale, bitter gourd, arugula, olives, almonds, miso, mustard, radish, dandelion leaves and chicory. Then it's time to test your cooking. You can make soup, stir-fry, cook or cold, as long as you like.
Bitterness is one of the basic five flavors (sour, sweet, salty, bitter and spicy).
People don't like it, but it can stimulate appetite and help digestion. Bitter food accelerates the secretion of saliva, gastric juice and bile, thus promoting fat decomposition, detoxification of liver and gallbladder, preventing constipation and reducing sugar intake. In addition, Sonchus oleraceus is rich in trace elements such as vitamin A, potassium, magnesium, vitamin K, vitamin B 1, calcium and chlorophyll. In short, there are many benefits.
5. Make full use of spare time to burn fat efficiently.
Office white-collar workers often complain that they have no time to exercise. In fact, as long as we make full use of every bit of time in our daily life, we can effectively burn fat and achieve the goal of losing weight. For example, it is suggested that when you wash your face and brush your teeth in the morning and evening, you can stand on tiptoe and let your heels move up and down, 50 times as a group, which is conducive to losing fat on your legs and buttocks. When taking a bath, you might as well move your neck, twist your waist and stretch your legs, which can burn a lot of calories. Climbing stairs is an excellent way to lose weight. In the same time, climbing stairs consumes four times as much calories as walking and twice as much as playing table tennis. Climbing stairs for 5 minutes every day can burn nearly 4 18.7 joules of heat. When taking the bus or subway, try to stand and do some hand movements, such as holding the "pull ring", sometimes clenching and sometimes relaxing, which can make your wrist thinner. When sitting in a seat, you can do some foot movements, such as alternately pressing your feet and ankles for 8 seconds and doing each foot for 3 times. Then separate your legs, slowly close your knees together, and squeeze each other hard at your knees for 8 seconds. These two groups of actions can be performed alternately. It's boring to stay in the kitchen while cooking soup. Take this opportunity to do some exercise and lose weight for the lower limbs. Hold the stove with both hands, straighten your legs and lift them back, try to speed up and lift them up. Every leg 10 to 15 times can reduce the fat on the back of thigh and buttocks.
6. Give up dipping sauce and eat some Chili.
Hot pot and barbecue are deeply loved by people. Either way, it is inseparable from the thick and sweet sauce. Dieters should control the consumption of dip, because whether it is sesame paste, bean paste, leek flower material, sesame oil or barbecue juice, the amount of oil, sodium and sugar contained is very considerable. If only umami soy sauce and vinegar are used, the heat can be greatly reduced. Some studies believe that pepper helps to lose weight, because it contains a lot of capsaicin, which can promote the decomposition of human fat.
Why can peppers burn fat? The key is-capsaicin, as long as you eat one or two spoonfuls, its stimulating taste will immediately send enough signals to the brain, leading to a great loss of appetite. At the same time, another important function of capsaicin is to stimulate the heat-generating system in the body, which can improve the working efficiency of the body, just like a fast-running machine consumes a lot of hydrocarbon fuel. After eating a spicy meal, you can consume more than 25% calories. When spicy food is burning in the stomach, it is more obvious to drink a cup of caffeine-rich black tea. Pepper can also promote the production of two enzymes in the body. In the process of burning fat, they can "persuade" fat cells to unload, while preventing excessive accumulation of fat. This method of losing weight does not need any dietary rules, because capsaicin stimulates the production of endorphins and serotonin, which will also make you feel good.
7. Reasonable intake of sugary drinks
Sugar is hidden in many drinks, including milk, soybean milk, fruit juice, honey and so on. It exists in different forms, such as lactose, fructose, sucrose and glucose. You know, sugar is not equal to fat, or that sugar is not necessarily converted into fat when it is absorbed into the body. In fact, the sugar absorbed into the body will be used as the energy source to maintain the body's life activities, which is often not enough, and then protein and fat (mainly from fatty foods) need to be mobilized to provide energy. Only a large amount of excess sugar will cause excess and turn it into fat. So try to drink drinks with low sugar content, such as black tea is better than cola, green tea is better than black tea, and it is best to drink boiled water.
The absorption process of sugar itself will stimulate the body to increase the current metabolic rate (body temperature rises when eating) and maintain inertia for a period of time, during which the increased calorie consumption may be more than a small amount of sugar. Then take a sip and drink it slowly, which will prolong the sugar absorption process, prolong the accelerated metabolic period of the corresponding body temperature rise, and unconsciously consume more energy. In addition, try to drink before meals, the sugar in the drink will quickly enter the blood, causing nerve reflex regulation, reducing eating and sugar absorption.