1, diet food
oat
Say goodbye to greasy Chinese breakfast. They contain a lot of calories. How can this make you have a perfect bikini figure? In contrast, it is very healthy to sprinkle a little wheat bran on oatmeal in the morning, which can increase the intake of whole wheat fiber in the body. You know, just taking half a cup of oatmeal is equivalent to providing the body with five grams of fiber and seven grams of protein!
Purple sweet potato
Purple sweet potato is more attractive than sweet potato and sweet potato because of its higher selenium and anthocyanin content. Purple sweet potato contains a lot of anthocyanins, and is also rich in mineral selenium and mineral iron, which can help women replenish blood. Eating regularly can enhance immunity and memory. Purple potato also contains a lot of dietary fiber. Eating a small piece can produce a strong satiety and low calories, so it is also suitable to replace the staple food when losing weight.
asparagus
Asparagus is rich in amino acids, protein and vitamins, which is higher than ordinary fruits and vegetables. At the same time, it can increase the number of beneficial bacteria in the intestine and also play a role in detoxification.
banana
If your body has poor circulatory metabolism, you will be more prone to edema than others, especially your calves. To improve this situation, you can eat more bananas rich in potassium, which helps to excrete excess sodium in your body. If you really don't like bananas, you can also drink more coconut water and have the same effect.
pawpaw
Papaya contains many nutrients, including vitamins A, B, B 1, B2, C, protein, iron, calcium, papain, organic acids and high fiber. And it is almost the king of all fruits. Eating more papaya can help digestion, relieve stomach indigestion and prevent constipation. Papain and papain help to decompose protein in the body, establish a healthy acidic environment and soothe the stomach.
pineapple
Pineapple is rich in bromelain, just like papain in papaya. Bromelain helps to decompose protein, relieve digestion, and has a good effect on improving the trouble of abdominal distension.
Purple cabbage
After Anne Hathaway announced that the secret of losing weight is "eating a lot of purple cabbage salad raw", purple cabbage is simply synonymous with natural diet, which is rich in anthocyanins and various vitamins and minerals, not to mention cellulose. Anthocyanin has good antioxidant effect, is a pure natural anti-aging nutritional supplement, and is also good for hypertensive patients. If you want to lose weight quickly without lack of nutrition, it is not wrong to eat more purple cabbage.
aubergine
The purple color of eggplant skin comes from anthocyanins and their glycosides. Eating eggplant with skin will retain anthocyanins. Eggplant is also rich in vitamin P, which can enhance the adhesion between human cells, enhance the elasticity of capillaries, reduce the brittleness and permeability of capillaries, prevent microvascular rupture and bleeding, and maintain normal cardiovascular function. Therefore, eating eggplant often can not only absorb proanthocyanidins in the skin, but also lower blood pressure and cholesterol.
Tip: Eggplant is cold. Eating it in summer helps to clear away heat and detoxify. Long eggplant and round eggplant contain similar nutrients, but anthocyanins are mainly distributed in the peel, so the content of anthocyanins in long eggplant with larger peel area is higher.
Cereal food
Cereals should account for most of our daily staple food intake. Like other foods rich in fiber and vitamins, whole grains contain high fiber, which helps to promote health. Especially for people who are prone to constipation and bloating, eating more cereal can solve your troubles and reduce your waistline.
yogurt
For many people, dairy products can make the stomach difficult to digest, but it is not always the case. You can get the nutrition in dairy products by eating yogurt. You know, yogurt will help us increase the number of beneficial bacteria in the intestine, promote digestion and reduce the feeling of flatulence. If you can, you'd better choose organic yogurt and put some blueberries in it.
2. Healthy weight loss methods
First of all, in terms of diet, dieting and even fasting to lose weight, eating only one kind of food to lose weight, not eating staple food and not dropping oil into these diets are all effective, but the rebound is also very fast. If you want to lose weight quickly, it is not easy to rebound, so you need a reasonable and balanced diet. Specific practices are as follows:
1. Three meals a day are reasonable.
Make sure you have a good breakfast, a full lunch and a small dinner. The energy ratio of three meals a day should be 3: 4: 3. To follow the principle of low-calorie all-day dietary distribution, a healthy diet is the key to losing weight and never rebounding!
Eat less and eat more.
If you want to lose weight, you can eat five meals a day, and the amount of food should be small and the time should be even, so as to lose weight.
3. Diet should be light
You can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce the demand for other foods, but you don't have to act like an ascetic. You can have an ice cream cone occasionally.
4. Increase the intake of fruits and vegetables
Increasing the intake of vegetables and fruits is a good way to reduce calorie intake. Try to eat vegetables raw, with no or less salad dressing, and cold dishes with vinegar or less oil.
Drink plenty of water
Water is an indispensable part of the diet to lose weight. Drinking water can detoxify, which is beneficial to weight loss and beauty. How much you drink varies from person to person. Generally, when the weather is cool, the body needs 7 to 8 glasses of water every day, and it needs to drink 2 to 3 cups more in hot summer.
Exercise is a compulsory course for healthy weight loss, but some people will do a lot of high-intensity exercise to lose weight quickly. These exercises will be effective at first, but if the amount of exercise suddenly drops, the weight will rise. In addition, doing high-intensity exercise all the time is easy to cause muscle and bone damage. If you often run at high speed or run in an incorrect posture, it will lead to running knees.
Persistence is the most important thing if you want to exercise and lose weight without rebounding. Just stick to a certain intensity of exercise every day. Among them, aerobic exercise is a very good exercise mode suitable for long-term persistence. The recommended aerobic exercise is as follows:
1. Walk 10000 steps every day to keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
2. 12 minute freestyle can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. The same swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot.
Jogging for more than 20 minutes can produce results.
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
4. Dance every day 1 hour.
Barabara dance, which makes all parts of the body move, can only be done by doing this sport. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.