1, diet plan
Body-building depends mainly on diet and exercise. If you don't want to exercise, you must control your diet healthily enough.
Generally speaking, summer diet should be light, eat more fresh fruits and vegetables, reduce spicy and greasy, eat less and eat more meals. Pay special attention to breakfast. Many people think that eating breakfast will make you fat, but they are wrong. Eating breakfast can actually lose weight. Because breakfast can make us feel full, and it won't make us always want to find snacks.
2. After-dinner activities
It is best not to sit down for 30 minutes after dinner. Standing for half an hour after a meal can not only promote our digestion, but also prevent us from growing a small belly. At the same time, standing consumes much more energy than sitting.
3. Sit on the right when eating.
Studies show that people will eat 20-50% more than usual at dinner. This is a warning machine. After eating, you can sit on the right side of the crowd, because the shared food such as potato chips and bread will be placed in the center of the table, and sitting on the right side will inevitably eat a lot less.
Step 4 drink plenty of water
Yes, drinking water can really lose weight. The way to lose weight quickly is to drink a large glass of water before and after meals.
Water not only has no calories, but also produces a strong sense of fullness, which accelerates the metabolism of the human body and makes us eat less.
5. What do you eat to lose weight in summer?
1, blueberry
Blueberries contain the most healthful berries. Studies have shown that among the fruits that are often eaten, blueberry has the highest antioxidant content. The fiber content in each cup of berries is 3.6g, which can effectively prevent edible fat from being absorbed. Don't put a few blueberries on a whole bowl of cereal. Eat a whole bowl of blueberries, sprinkle some cereal on it, and add some milk or yogurt. It must be delicious
2. Apple
Eating apples has many benefits. An apple a day can also help you lose weight. Eating an apple before dinner will consume less calories than eating other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full. In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon, and heat it in the microwave oven for one and a half minutes.
3.pomegranate
Pomegranate is not only rich in folic acid and antioxidants that can prevent diseases, but also a low-calorie and high-fiber food, so pomegranate can satisfy your desire to eat sweets without affecting your diet. Put raw pomegranate seeds on the table as snacks instead of nuts in the salad.
4. Avocados
Don't be scared by the fat content in avocados (about 29 grams each), which is why they appear on the list of diet foods. This heart-healthy unsaturated fatty acid contained in avocados will increase satiety and make you eat less. The calorie content of avocado is really not low, so it is best to pay attention to the amount added. A simple way to eat: try a vegetable salad made of guacamole.
5.sardines
Sardines are rich in protein and omega-3 fatty acids, which can maintain body muscle mass. Moreover, the characteristics of low mercury content and high calcium content make this small fish very suitable for pregnant women. If you don't like the taste of this fish, soak it in milk for an hour and it will have no taste at all. In all recipes with anchovies as raw materials, sardines can be used instead of anchovies. Or mix the whole sardine with onion foam, fresh spices and chopped persimmon pepper, put it on rye bread or black bread, and add a slice of cheese to bake.
6. Salmon
Fish oil is not only good for heart health, but also helps to reduce waist circumference. Omega-3 fatty acids can improve insulin sensitivity, help to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes. You don't need to do much to enhance the flavor of salmon. The simpler the better. Marinate with salt and pepper, then add two tablespoons of oil and fry 65438+ on each side for 0 to 3 minutes.
7.steak
Beef is known as the "diet destroyer", but in fact, eating beef helps to lose weight. Studies have proved that when women go on a diet, they lose weight by eating red meat (beef and mutton, etc.). ) than not eating the same calories. Protein in steak helps to maintain muscle mass during dieting. Suggestion: Try to eat local organic beef, which is healthier and more environmentally friendly. Roast 4 ounces of beef tenderloin or tenderloin, slice it, put it on salad, or mix it with vegetables. It's delicious, too
8.olives
A cup of raw olive contains 34 calories, about 1.3g fiber, and is rich in iron and calcium. If you are not used to the taste of olives, you can choose to eat spinach, which is also rich in nutrition, especially the iron content, and of course tastes better. Chop raw olives and mix with cooked black beans. Or cut into thin strips, add a little broth to cook, and then add a few thin slices of oranges to the cooked dish.
9.olive oil
The healthy fat contained in olive oil can increase satiety and improve appetite. Olive oil not only has slimming effect, but also has anti-inflammatory effect. Sprinkling a small amount of olive oil in salad can increase the antioxidant capacity of vegetables. Or mix a few teaspoons of olive oil, fresh basil oil and sweet and sour garlic in noodles.