1, food that won't get fat at night.
1, control the total heat in one day.
The reason why eating midnight snack is easy to gain weight is not "eating at night", but because of "excess calories". In fact, as long as you distribute the calories you eat that day, master some tips, don't eat and drink every day, and enjoy the midnight snack to be healthy and not get fat!
2. Eat 2 hours before going to bed at the latest.
Generally speaking, it takes 4 hours to digest a meal. It is recommended to eat it at least 2 hours before going to bed, so as not to increase the burden on the body. If you fall asleep immediately after eating, it will not only affect the quality of sleep, but also cause indigestion. Here are some snacks that can be used as snacks during weight loss. When you are hungry, you might as well consider them first.
3. Soy milk and bean products
Soymilk and all kinds of bean products are relatively low in calories, so it is a good choice as a snack. And the rich calcium in beans also helps to lose weight and sleep. People who are used to staying up late may wish to squeeze themselves a cup of soybean milk and warm their stomachs when they are full. tomato
Tomatoes are also the first choice for dinner. After experimental research, it is found that the calories contained in tomatoes are very low. Every100g of tomato contains only 19 calories, so some people who have the habit of eating midnight snack and are afraid of obesity may wish to eat more tomatoes at this time. There are many ways to eat it, but it is best to eat it raw or make a salad to avoid nutrient loss.
4. Natural dried fruit
Natural fruits with multiple vitamins and rich nutrition can be made into dried fruits, which can be said to be a natural and convenient snack. Pay special attention not to choose extra oil and sugar, or soaked dried fruit, otherwise it will not only be unhealthy, but also increase calories.
5.yogurt
Yogurt is rich in protein and calcium, which can not only promote gastrointestinal peristalsis, improve constipation, but also help improve immunity. People who are lactose intolerant can also eat it. But when choosing, be careful not to choose yogurt drinks or flavored drinks by mistake, which have different effects from yogurt!
6, calcium and magnesium food
Nutrition experts believe that the combination of calcium and magnesium can be a natural relaxant and sedative. Milk is rich in calcium and is also a well-known diet food. Nuts contain more magnesium. For example, walnuts are often used to treat neurasthenia, insomnia, forgetfulness and dreaminess. Therefore, if you want to relax your nerves and stabilize your mood at night, you might as well have some milk and walnuts.
1, the most effective slimming exercise
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.