1. What should I eat to lose weight in spring?
(1) Eat more fruits and vegetables.
Vegetables and fruits are rich in vitamins and cellulose, which can promote digestion and absorption, accelerate fat burning, promote gastrointestinal peristalsis and help expel toxins accumulated in the body. Moreover, vegetables are usually low in calories, and there is no danger of getting fat if you eat more. Vegetables recommended for everyone to eat more are white gourd, mushrooms, celery, kelp, bean sprouts, onions, carrots, cabbage, eggplant, asparagus, lettuce and so on. It should be noted that the sugar content of some fruits is not low. The recommended fruits are apples, bananas, sweet oranges, pineapples, strawberries, kiwis, grapefruit and raisins.
(2) Less oil and less salt is appropriate.
If you want to eat fat, you must ensure that your diet is less oil and salt. To limit high-fat fatty meat, nuts and cooking oil, the daily intake of fat should be controlled below 40 grams. The method of less oil is not only to put less oil when cooking, but also to change the method of cooking, from frying to boiling, steaming and mixing. It is recommended to put less salt, because too much sodium salt will make water stay in the body and cause edema. In order to reduce salt, vinegar can be added when the dish is cooked seven times. Because vinegar can not only promote digestion, increase appetite, reduce the loss of vitamins, but also enhance the salty taste, which will not make people feel that the dishes are light and tasteless.
(3) Eat more and eat less.
The principle of eating less and eating more meals is to divide it into 4 ~ 6 meals a day, and each meal is 5 or 6 minutes full. This can avoid eating a lot of food at a time, which can not only reduce the discomfort of abdominal fullness, but also help to control weight. In order to control calorie intake and give consideration to nutritional needs, MM can choose foods with high nutrition and low calorie such as fruits, oatmeal and low-fat milk as dinner, and try to avoid foods with high calorie, high fat and high sugar, such as cakes, potato chips and carbonated drinks.
(3) Avoid eating breakfast
Many MM think that skipping breakfast can reduce the calorie intake in a day, so that they can become thinner. In fact, skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard. Skipping breakfast will make you eat in revenge, and the more you eat, the fatter you get. If you want to lose weight, you should remember to prepare an energetic breakfast for yourself.
(4) avoid drinking water.
Many girls choose carbonated drinks such as cola and sprite instead of drinking water every time they are thirsty. Coke can't solve the problem of water shortage in the body at all, and it contains a lot of sugar, which will make you fatter and fatter. Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated.
(5) Avoid cakes and desserts
Never think that you are under great pressure at work. It is not a sin to comfort yourself with a delicious cupcake in tea time. I didn't know that a small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
(6) Avoid big fish and big meat
Are you a carnivore? Don't you have meat for every meal? Meat food contains a lot of protein and calories. Eating more will not only reduce stomach peristalsis, cause constipation, but also affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
(7) Avoid high-calorie snacks.
Night owls always stay up until two or three in the middle of the night. It's already seven or eight hours before dinner time. They must be hungry. Instant noodles, potato chips and snacks have appeared one after another, which is quite enjoyable. After filling their stomachs, they climbed into bed. How can this not be fat? Stop living like this! Bian Xiao suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
2, the misunderstanding of diet to lose weight
(1) Starch and meat can't be eaten.
In fact, a person with good self-control can definitely eat starch and meat at the same time in a meal. The emergence of this theory, I believe, is because many people will unconsciously eat more and more, and naturally there is the possibility of obesity.
On the contrary, if you only eat starch for a meal, it is likely that two bowls of rice will be enough for one person, and eating meat will make you feel full, so maybe eating less starch and meat at the same time seems to make you thin, but this is not because of the changes in the digestive system. In fact, as long as you know how to control the weight of eating, you can naturally lose weight easily.
(2) Eating potatoes is easy to get fat.
Perhaps many fattening foods on the market are related to the word "potato", such as potato chips and French fries, which makes many people who are interested in losing weight think that it is not appropriate to eat foods with the word "potato" during weight loss. In fact, it is a low-calorie food, and gaining weight is related to cooking methods. Don't look at it with colored glasses.
The word "potato" actually contains more nutrients than rice and wheat, and its calorie is similar to that of rice, but calcium is five times higher than that of brown rice, iron is three times more than that of white rice, and protein and vitamin C are also quite rich.
Most people think that the word "potato" contains too much starch, but in fact, compared with bread, the word "potato" has two and a half times less carbohydrates. If the fat when eating pork is compared to "potatoes", fat is more likely to become fat. Therefore, the cooking method should be appropriate and don't add too much oil. Eating potatoes is the best food to fill your stomach. A better cooking method is to cook "potatoes" and sprinkle them with pepper, salt and lemon juice to make a delicious side dish with low calories.
(3) The lower the diet, the lower the calories and the better the fat.
Fruits are mostly low-calorie and low-fat foods, rich in fiber, carotene, vitamin C and other nutrients. Different fruits have different characteristics and functions, so many people think that they are rich in nutrition, and use fruits instead of eating dinner.
Among many fruits, apples are high in calories and raisins are high in sugar, so it is not advisable to eat more during weight loss, let alone replace dinner with apples. It is precisely because of the low-fat and low-calorie relationship of fruit that the weight will be reduced, but fruit always lacks the nutrition that meat and whole grains should have, and long-term consumption will easily lead to unbalanced nutrition and so on.
Meals with less than 800 calories may lead to malnutrition, the basal metabolic rate will decrease, and it is easier to gain weight after eating too much. During weight loss, it is advisable to eat less and eat more meals to keep blood sugar stable, because hypoglycemia can lead to cold sweat, weakness of hands and feet, hunger and fatigue.
However, it is best not to eat three hours before going to bed, because it will make fat easy to accumulate. For example, excessive dieting for a long time will also cause malnutrition, which is more likely to lead to premature osteoporosis.
(4) Eating at night is easy to get fat.
Don't! Total consumption is the reason why you get fat.
It should be said that the reason why you get fat is the total calories you consume in 24 hours, or the total calories you consume in a week, so these calories you consume at night are irrelevant. Because you may be more tired at night, and your resolution may be reduced. So you may eat more calories than during the day.
But you should pay attention to the quantity and calorie content of these diets, always pay attention to the early warning of hunger, and ensure that the diet suits your lifestyle.
(5) It is best to eat at the same time every day.
Don't! Preferably according to the needs of the stomach.
Eat when you are hungry, not when the clock says it's time to eat.
This will keep you in line with the time of eating. It is difficult to insist on forcing yourself to eat when you are not hungry, or not eating when you are hungry. If you want to eat at a certain time, such as lunch at work, eat less at other times or when your stomach needs it.
3, slimming soup to lose weight in spring
(1) slimming tomato asparagus seaweed soup
Efficacy: lowering blood pressure and lipid, invigorating stomach and promoting digestion, strengthening body and slimming.
Ingredients: 6 pieces of laver, 80g flat tip, 240g asparagus, 2 tomatoes, seasoning powder, salt, soy sauce, sesame oil and soup.
Practice: Wash fresh bamboo shoots and tomatoes and cut them into pieces. Make a flat tip, clean it, tear it, and then cut it into long sections. Porphyra was torn into large pieces. Take the pot, add 5 bowls of soup, flat tip, tomato and fresh bamboo shoots, add seasoning, cook for 5 minutes, then add laver and pour sesame oil.
(2) the mountain spotted fish tofu lean broth
Efficacy: nourishing yin and moistening dryness, improving intelligence and eliminating fat.
Ingredients: about 400g of sea bass (cut clean), lean meat (sliced) 160g, tofu (diced) 1, 2 slices of ginger, and appropriate amount of salt and pepper.
Practice: Pan-fry the fish until both sides are yellow. After the water boils, put it into each seasoning pot 1 ~ 2 hours, skim off the floating foam and season with salt and pepper.
(3) Frog, mushroom, straw mushroom and mushroom soup
Efficacy: promoting diuresis to reduce swelling, benefiting qi to prolong life, lowering blood fat and lowering blood pressure.
Ingredients: 640g frog, 20g mushroom, straw mushroom160g, 80g mushroom, ginger, salt and soy sauce.
Practice: Wash the frog, soak the winter mushrooms to remove the feet, cut the straw mushrooms to remove the mud, wash them, and rinse the mushrooms. After the water is boiled, put the frog, mushrooms, straw mushrooms and ginger slices into the pot and cook for 20 minutes, add mushrooms and cook for 10 minutes, add salt and light soy sauce to taste.
(4) Shrimp and wax gourd cups
Efficacy: tonify five internal organs, decompose fat, clear intestine and lower blood pressure.
Ingredients: wax gourd cup 1 piece, bamboo shoots 8g, ginkgo 1 20g, mushrooms 2g, flat tip 40g, white radish 1 piece, vegetarian shrimp (bean products) 80g, fresh bamboo shoots1piece, monosodium glutamate, salt, sesame oil and soup.
Practice: Fresh bamboo shoots and white radishes are peeled and washed, and cut into small dices; Bamboo sheng cut into small pieces; Soak mushrooms, remove pedicels, wash and cut into small squares; Wash the flat tip and cut into small squares. Cut the ends of the wax gourd flat and carve out the skin for later use. Wash Ginkgo biloba and shrimps together with the above materials, put them all into bowls, add seasonings, add 8 bowls of soup, steam them in a cage for 20 minutes, and pour sesame oil on them.
(5) Yellow croaker bean curd soup
Efficacy: invigorating spleen and appetizing, clearing away heat and moistening dryness, and losing weight.
Ingredients: 1 yellow croaker, 2 pieces of tofu, 1 spoon of fried noodles and cooking wine, 3 tablespoons of peanut oil, 3 tablespoons of soy sauce, 1 spoon of ginger juice and 2 onions.
Practice: cut open the fish, gut it and wash it; Make several cracks in the fish's back, then soak in salt, wine and ginger juice for 2 hours, then rinse and drain. Add water to the fried flour to make a paste, and fry the fish paste in hot oil until golden brown. Soy sauce, put 2 bowls of water in a hot oil pan and mix well, add tofu and cut into small pieces of fried fish; Bring to a boil, simmer for 2 minutes, then add seasoning and chopped green onion.
(6) fig, Sydney and snow ear lean broth
Efficacy: moistening dryness and relieving depression, lowering blood pressure and relaxing bowels, which is conducive to weight loss.
Materials: Sydney 1 piece (core removed and diced), several tremella (soaked and torn), two figs (sliced), lean meat160g, and appropriate amount of salt.
Practice: after the pork is supercooled, add the boiled water of Sydney, snow ear and fig 1 ~ 2 hours, and add salt to taste.
(7) Chicken soup with ham, lotus seeds and tremella
Efficacy: nourishing blood, promoting fluid production, benefiting qi, fighting hunger and losing weight.
Ingredients: chicken 1 chicken, 20g ham, 20g yam, 40g lotus seed, 20g tremella, 4 candied dates and proper amount of salt.
Practice: lotus seeds are soaked in water 1 hour, and the heart is removed; Wash yam and candied dates; Soak tremella in clear water 1 hour, tear it into small pieces and wash it; Cut off the chicken feet, wash them, boil them in boiling water for 10 minutes, then take them out and wash them. If you are afraid of being fat, skim off the oil floating on the water and tear off part of the chicken skin. Boil lotus seeds and tremella in boiling water for 5 minutes, then remove and wash. Put a proper amount of water into the pot and bring it to a boil. Add chicken, ham, yam, lotus seeds, tremella and candied dates and cook for 3 hours. Season with salt.