1, weight loss methods in summer
(1) diet plan
Summer diet should be light, eat more fresh fruits and vegetables, because fruits and vegetables can reduce fat and increase complex carbohydrates. You can choose your favorite vegetables according to your favorite food, but the practice is limited to boiled and cold dishes. Don't fry them! Foods with high cellulose content and low calories: celery, cucumber, cabbage, spinach, cauliflower, tomato, etc. Weight loss fruits: apples, lemons, bananas, pineapples, strawberries, kiwis, grapefruit, etc. In addition, I often don't want to eat in summer, but when the sun goes down and the temperature drops, I want to grab the biscuit box and refrigerator. So if you want to lose weight, you can eat less and eat more meals at even intervals.
What should I do when my appetite attacks you?
Methods 1: Press the index finger on the acupoint in the human body, and press it 30 times quickly in 10 second. This method can make the stomach no longer feel hungry immediately. But if you don't want to attract attention, you'd better not do it in public.
Method 2: When you want to eat snacks, press the inside of your wrist with the front ends of your index finger and middle finger, and then slowly press it to the little finger along the lower part of your thumb.
Method 3: When you can't help but want to have a big meal, you might as well press the center point between the chest rib and the navel with the fingertips of your index finger and middle finger for 30 times in 10 second. This method can make the stomach feel full and effectively reduce hunger.
Method 4: When you are nervous or stressed, your appetite may increase greatly. At this point, the palms press each other from the bottom of the index finger to the elbow joint, which can eliminate tension and relieve stress.
What can't be eaten?
Remember not to eat high-fat and high-calorie food. Common in daily life are: fried food, pickled food, biscuit chocolate food, soda cola food, barbecue food and so on.
(2) Exercise plan
Aerobic weight-loss exercises, ball games, jogging, swimming, yoga, rope skipping, etc. You can burn fat quickly, and you can also choose different exercise methods to lose weight according to your obese parts.
Statistics of calories consumed by weight loss exercise:
Swimming: Consume 175 calories every half hour. It is a coordinated movement of the whole body, and swimming is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak. Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.
How long does it take to exercise?
Everyone's physique is different, and the type of exercise they choose is also different. Of course, there is also a gap in weight loss. For example, running for 30 minutes every day takes about 15 days to see obvious results.
Precautions for summer sports:
1) Don't exercise for too long.
Under normal circumstances, an exercise time should not be too long to avoid heatstroke. Do not exercise for more than 30 minutes at a time. If you need to exercise for a long time, take a rest every 20 minutes or so and add appropriate amount of light salt water.
2) Don't exercise in strong sunlight.
In summer, the sun's ultraviolet rays are particularly strong, and human skin is exposed for a long time, which can cause 1~2 degree burns. In addition, ultraviolet rays can penetrate the skin and bones, radiate to the meninges and retina, and damage the brain and eyeballs. Therefore, summer exercise should be carried out in the morning and evening when the sun is weak, or in the shade.
3) Don't do high-intensity exercise in a small air-conditioned room.
When people are exercising, their body temperature rises, their metabolism speeds up, their pores open and their bodies sweat. If they are in an unventilated and cold air-conditioned environment, they are excited by cold and hot, and they are easy to get sick.
4) Don't drink plenty of water immediately after exercise.
Sweating a lot in summer, if you drink a lot of water immediately after exercise, it will increase the burden on the blood circulation system, digestive system and especially the heart. At the same time, drinking a lot of water will increase sweating and further loss of salt, which will cause convulsions, cramps and other symptoms.
5) Don't take a cold shower immediately after exercise.
After exercise, many people like to wash their faces, wash their hair and even take a bath with cold water. When exercising in summer, the skin capillaries expand a lot to help the body dissipate heat. At this time, sudden cold stimulation will suddenly close the open pores on the body surface, leading to dysfunction of internal organs and abnormal temperature regulation of the brain.
6) Don't eat a lot of cold drinks after exercise.
Physical exercise can make a lot of blood rush to muscles and body surface, while the digestive system is in a state of relative anemia. A large number of cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, which can cause indigestion and acute gastritis.
7) Don't wear sports clothes.
Exercise in summer, sweat secretion is more, and clothes are almost all wet. Some young people are often lazy to change sweaty clothes because of their strong physique, which is easy to cause rheumatism or arthritis. Third, how to combine exercise and diet
Exercise can consume fat, but how to consume fat without taking too much fat, so that diet and exercise can reach a balance, it is best to suggest:
1) Arrange three meals reasonably.
Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, it's left to Chinese food. You can eat something light for dinner, and vegetables should be the majority. You can usually drink more natural herbal tea to detoxify and drain oil to prevent excessive fat intake.
2) Stand for half an hour after dinner.
In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.
3) Fasting for 5 hours before going to bed.
A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.
2, weight loss taboos in summer
(1) Drink tea on an empty stomach
Drinking too much tea, especially on an empty stomach, can easily lead to consumption of yang. If you are a salty person, the salty taste will cause tea to enter the kidney, which will make you suffer from hand and foot pain, joint pain, diarrhea, impotence, dysmenorrhea and other diseases. Therefore, drinking tea in summer should be two or three cups after meals, and stop drinking immediately when you are hungry.
(2) cold water bath
Taking a bath in cold water is a favorite way for many people, especially young and middle-aged men. However, the weather is hot in summer, and people's pores and muscles are in a state of venting. Therefore, cold air can easily invade the human body, leading to the loss of yang.
You can see symptoms such as cold hands and feet, hamstring twitching, blurred vision in both eyes, and even unexplained fever. At the same time, even if you take a hot bath, you should pay attention to shelter from the wind after taking a bath, especially for children.
(3) Sleeping at night is greedy and cool
Legend has it that in ancient times, a man came to consult Peng Zu, a health care master, because his family did not live long. Peng Zu followed the man to his home and found a hole in the wall of the bedroom, facing the sleeping man's head. Peng Zu had the hole plugged, and the family really lived a long life.
It turns out that Chinese medicine believes that "the head is the meeting of all yang" and the head is the gathering place of human yang. Lying and blowing cold air at night will easily lead to the loss of yang, and over time, yang will fail and die. Therefore, we modern people should pay special attention not to sleep at night and turn on the air conditioner all night. This habit can easily lead to colds, facial paralysis, joint pain, abdominal pain and diarrhea, which is very serious to the body. For children, don't fan the wind to cool down after the child falls asleep, otherwise it is prone to diseases such as hand and foot convulsions, mouth congestion and arthralgia. "Take shelter from the wind like an arrow, avoid color like chaos, add and subtract clothes by the hour, and eat less after meals", which is a formula for health preservation, that is, add and subtract clothes in time according to weather changes, and eat less after meals (3-5 pm). These are all health requirements in summer.
(4) Eating at night causes a cold.
Summer nights are short, and people who are older or weaker are not easy to digest their diet. Eat raw vegetables and fruits carefully in summer, especially at night. Don't eat meat, noodles and sticky things at night, otherwise it may cause bloating, vomiting and diarrhea.
3. Summer diet food
(1) Apple
Apples are rich in dietary fiber-pectin. Pectin can protect intestinal wall, activate beneficial bacteria in intestinal tract and regulate gastrointestinal function, so it can effectively clean intestinal tract and prevent constipation. Apples can play a two-way adjustment role in defecation. When you are constipated, eating more apples can play a laxative role. Pectin in apples can absorb 2.5 times of its own volume of water, making feces soft and easy to discharge, which can relieve constipation. When the stool is diarrhea, pectin can absorb the water in the stool and thicken the loose stool, thus playing a role in stopping diarrhea. This two-way adjustment of apple is very mild, especially suitable for the elderly and infants. Wash apples with running water, eat 1-2 apples a day, and have an empty stomach every morning and evening.
(2) Kiwifruit
Kiwi contains more dietary fiber, oligosaccharides and protein-decomposing enzymes, which can not only quickly remove harmful metabolites accumulated in the body, but also prevent constipation. It can also prevent colon cancer. Kiwifruit is rich in vitamin C, which improves immunity and softens blood vessels. 1-2 Eat on an empty stomach every morning and then once every hour.
(3) Citrus
Citrus is rich in dietary fiber, which can promote gastrointestinal peristalsis and digestion, but can not reduce blood lipid and blood pressure. Just take 2-3 tablets a day. If you eat too much, you will be afraid that some people will get angry easily. The white meridian silk on orange meat can be eaten.
(4) Pears
Pear contains a lot of water, which can relieve constipation, induce diuresis and lower blood pressure, and is also good for pharyngitis. Take 1-2 capsules a day.
(5) Strawberries
Strawberry is not only rich in vitamins and minerals, but also contains high dietary fiber, which has the functions of moistening dryness, promoting fluid production and regulating the stomach. Eating more won't catch a cold or get angry. This is a fruit suitable for all ages in Xian Yi.
(6) pineapple
Pineapple has the function of clearing intestines and detoxifying. Bromelain can effectively decompose protein in food and increase gastrointestinal peristalsis. Peel the pineapple, cut it into small pieces, put it in a blender, pour out the juice, mix it with honey and lemon juice and drink it. Runchang laxative, slimming and losing weight.
(7) Cooked bananas
Cooked bananas are high in dietary fiber and potassium, which moistens the intestines and relieves constipation, but green bananas have no obvious effect.
(8) To lose weight in summer, three salads are essential.
1) Italian vanilla salad juice
This salad juice is made of white wine vinegar and dill, onion, basil and vegetable pepper. The taste is refreshing, with vanilla fragrance and sour taste, which can be accepted by most people. Perfect with refreshing seasonal vegetables and light meat.
2) Italian balsamic vinegar salad juice
This is a salad juice based on Italian balsamic vinegar, with fresh spices such as olive oil, basil, oregano and pepper added. It is also one of the most widely used western salad juices. In addition to the fragrance of spices, there is also the unique fragrance of balsamic vinegar. Besides making cold salad, you can also make hot salad with roasted vegetables and balsamic vinegar salad juice.
3) Japanese salad juice
This is the salad juice that is closest to the taste of China mixed vegetables. Taste slightly sweet, pure and delicious. Mainly made of Japanese soy sauce, vegetable oil, seaweed, small fish and other materials, with a strong Japanese style. It can be poured directly on vegetables to make Japanese vegetable salad, or it can be used to mix kelp and tofu.