1, the misunderstanding of vegetarianism
1, thinking that all vegetables are equally good.
For strict vegetarians, the nutritional significance of vegetables is more important. They should not only shoulder the heavy responsibility of supplementing vitamin C and carotene, but also contribute iron, calcium, folic acid and vitamin B2. Therefore, we should try to choose vegetable varieties rich in these nutrients, among which green leafy vegetables are the best, such as kale, cauliflower, amaranth, spinach, rape and chrysanthemum. In order to increase the supply of protein, mushroom vegetables and fresh bean vegetables are the best choices, such as various mushrooms, edamame and fresh peas. If you only like a few so-called "slimming vegetables" such as cucumber, tomato, wax gourd and bitter gourd, it is difficult to get enough nutrition.
2. "Vegetable oil" is better than animal oil.
Many vegetarians believe that as long as they do not contain animal food raw materials, they are foods with high nutritional value. In fact, many processed foods are made of plant raw materials, but most of them are made of polished white rice and polished white flour, in which dietary fiber is removed and a lot of oil, sugar or salt is added, which cannot replace the health care function of fresh natural foods. In view of people's preference for vegetarian and plant-based foods, some products even use "plant cream" as a promotional selling point, and in terms of the impact on blood lipids, such "vegetable oil" is worse than animal oil. Many studies have confirmed that hydrogenated vegetable oil contained in these products will introduce trans fatty acids, which will greatly increase people's risk of cardiovascular disease and diabetes, and may also endanger the health of the brain.
3, vegetarian food must be based on raw and cold food.
Some vegetarians think that vegetables have healthy value only when eaten raw, so they seldom eat cooked food and are keen on cold salad and salad. In fact, many nutrients in vegetables need to be absorbed well by adding oil. After heating, the integrity of the cell wall is destroyed and the absorption rate is greatly improved. For example, vitamin K, carotene and lycopene are all nutrients that are easier to absorb after cooking. Among them, vitamin K is essential for bone health, carotene is the precursor of vitamin A, and lycopene is an important health component for antioxidant and cancer prevention. At the same time, it should also be noted that the fat content of salad dressing is as high as 60% or more, which is not lower than that of cooking with fat.
4. Do not control the amount of oil and sugar and salt when cooking.
Oil and refined sugar are both plant sources, so they will also appear publicly in vegetarian recipes. Because the natural flavor of vegetarian food is relatively light, some people will add a lot of spices such as oil, sugar and salt to cook. For example, we often eat pastry, fried rice and noodles, stir-fry with a lot of oil, mix drinks with a lot of sugar, season with a lot of salt and monosodium glutamate, and so on. These practices have brought too much energy to vegetarianism, increasing monosaccharides and sodium salts.
Many people have a serious misunderstanding that meat oil can make people fat, and it doesn't matter how much white oil you eat. As we all know, vegetable oil, sugar and animal fat are easy to raise blood lipid, promote obesity and induce fatty liver. There is almost no difference between meat and oil in making people fat.
Eating too much fruit does not reduce the staple food.
Many vegetarians love to eat fruits. Besides three meals a day, they also eat a lot of fruits. However, they often find that although fruit is called health, it does not bring them slimness. This is because fruit contains more than 8% sugar, and energy can not be ignored. If you eat more than half a catty of fruit, you should reduce the number of meals or staple foods accordingly to achieve a day's energy balance. Otherwise, how can you not gain weight for a long time if you add a calorie of one or two hundred?
Besides fruit, you should pay attention to the same problem when drinking more milk or yogurt every day. Many egg-milk vegetarians like to eat cheese. When seasoning, they will add a lot of cheese powder, which will also increase the calories in their diet.
6. Insufficient milk, beans or bean products.
Vegetarians in a broad sense should not only get calcium from milk, but also supplement protein, B vitamins and vitamin ad. Vegetarians need to supplement calcium from tofu and get protein and B vitamins from beans. Many women are keen on fruits and vegetables when they start vegetarianism, but they often ignore the origin of protein and forget that vegetarianism can also ensure adequate nutrition.
2. partial weight loss method.
1. Stand up straight when sitting.
Many people think that losing weight is a very difficult thing. In fact, losing weight is not as difficult as everyone thinks, especially thin waist. As long as you can sit upright and stick to your chest and abdomen, you can get a very good slimming effect. Remind yourself to hold your chest out, tuck in your abdomen, straighten your waist and sit like a clock at any time. Even if you can't keep it all the time, you may lose 2 pounds or more of cumbersome fat from your stomach.
Turn around the hula hoop
Turn the hula hoop while watching TV. Turning the hula hoop can consume almost 5 calories per kilogram in less than an hour. Taking a weight of 45 kg as an example, you can consume about 45 (kg) x5 calories =225 calories per hour. As long as you can keep doing it, you will definitely become a slim-waisted beauty.
3. Be a diligent woman
If you want to lose weight, don't always bother hourly workers and various household appliances. If you want to do the laundry, do it yourself. Cleaning the kitchen, mopping the floor and wiping the furniture after meals can not only avoid the bad habit of sitting or lying down after meals, but also avoid the accumulation of fat on your stomach, so that you can easily lose your stomach and achieve the effect of slimming your waist quickly.
Eat at least 3 apples and 3 kinds of vegetables every day.
If you want to lose weight, you should always lose weight. In order to lose weight, it is necessary to control the total calorie intake. If you want to control the total calories, fruits and vegetables are very necessary, which will not only make you feel full, but also reduce your desire to eat dessert. In addition, eating foods rich in fiber can effectively treat constipation, and constipation is often one of the culprits that lead to your belly bulge. As a result, I became thinner.
5. Drink eight glasses of water every day and drink less carbonated drinks.
Drinking a cup of boiled water after getting up early every day can accelerate the peristalsis of the stomach, expel the garbage and metabolites from the body the night before, and reduce the chance of having a small stomach. Try to drink less carbonated drinks and other drinks with high sugar content. The high calories they contain will make your stomach swell like a balloon.
Don't drink.
No matter what kind of wine, beer, cocktail, white wine, or other forms of alcoholic beverages, it is the murderer who causes the accumulation of fat in your abdomen. Although wine contains no fat, it is not low in calories. A cup of 200ml alcoholic beverage can reach 100 calories. Regular drinking will increase your cortisol level. Cortisol is a powerful hormone that can help your lower abdomen store fat.
7. Sit-ups
If you want to lose abdominal fat, you must control the rhythm of sit-ups. Don't do too many sit-ups at first, which will easily lead to muscle aches. Don't be greedy. You can start slowly, five times a minute, and then slowly increase until you can do it about 30 times a minute. It must be noted that the waist is used to exert strength. Only in this way can we effectively slim our waists.