1, diet and weight loss habits
Coup 1: It is easier to lose weight by eating three meals regularly!
Eating three meals regularly is not an immediate way to lose weight, but it can make people thin and healthy, because starvation is not only bad for losing weight, but also destroys mood. Irregular diet may lead to overeating in the next meal, loss of appetite and more obesity.
A balanced breakfast helps to improve basal metabolic rate, maintain blood sugar balance and avoid losing control of appetite. The interval between meals is preferably 4-6 hours. Don't eat for 2-3 hours before going to bed.
Coup 2: Eat in the right order to effectively avoid getting fat!
South Korean slimming queen Duoyan Zheng's diet code is "think about the diet order first". Changing the diet order can change the absorption rate of nutrients and make the body less fat. It is suggested that we should try to eat vegetables → plant protein (bean products) → animal protein (meat) → carbohydrates (rice, noodles, bread, etc.). The purpose of eating vegetables first is to use fiber to improve satiety and reduce the intake of carbohydrates that are easy to get fat.
Carbohydrates tend to raise blood sugar rapidly. At this time, the human body will secrete a lot of insulin (insulin will hinder the decomposition of fat) to lower blood sugar, which will make us more hungry (for example, eating bread or biscuits at snack time will make us feel hungry again), which will make us unconsciously eat more food. Therefore, if you eat in the above order, you can alleviate the change of blood sugar and avoid a big increase in appetite. Eating vegetables first can not only increase satiety, but also help digestion and reduce edema.
Coup 3: Slow down your eating speed to reduce your food intake!
Although the order of eating is very important, you need to cooperate with the speed of eating to achieve a good weight loss effect. It takes at least 20 minutes for the human body to start eating until the brain sends a satiety signal. Therefore, slowing down the speed of eating can effectively reduce food intake and reduce the burden on the stomach. If you want to slow down your eating, you can use small bowls and chopsticks more than 20 to 30 bites, which can also avoid eating too much food at once and slow down your eating. Food enters the stomach without full chewing, which is easy to cause gastric mucosal wear and increase the burden on the stomach.
Coup 4: avoid breaking up with obesity!
A heavy-flavored diet is easy to make people eat too much fat and sodium, making it difficult for the body to excrete water, leading to obesity and edema. Therefore, if you want to lose weight, you should try to avoid high-salt, high-sugar, high-fat foods, and try to have a light diet, so that you can eat a good figure.
Coup 5: Cultivate exercise habits and normal life!
In order to keep fit, besides adjusting diet, it is also important to have a normal life and exercise. In life, the most important thing is to avoid staying up late, because staying up late will not only reduce immunity, listlessness, acne and so on. It will also slow down metabolism, thus affecting fat consumption. Staying up late is harmful and not beneficial, so it is better to avoid it as much as possible. (But it seems a little difficult for modern people. )
2, weight loss recipes
Red bean carp soup
Raw materials: adzuki bean 150g, carp 1, and proper amount of seasoning.
Exercise:
1. Carp is slaughtered, eviscerated, washed and cut into large pieces.
2. Add red beans, appropriate amount of water and soup, and add seasonings such as cooking wine and salt.
The method is simple and can be used with meals. Has effect in invigorating spleen and kidney, induce diuresis, relieving swelling, warming body and lose weight. Indications: mild edema of facial muscles, abdominal muscles and limbs muscles.
Sweet potato tomato bean curd soup
Raw materials: one sweet potato, 20g lactone tofu, 50g tomato sauce, 5g scallion, 5g salt, 3g pepper and water 1500g.
Exercise:
1. Put sweet potato slices, scallion slices and water into a soup pot and bring to a boil. When the water boils, add tomato sauce and cook again until the water boils.
2, simmer for 20 minutes, add the diced lactone tofu, turn to medium heat to boil, turn to low heat for 5 minutes, and season with pepper and salt.
Tofu is not only delicious, but also tender and delicious, while sweet potato can reduce the accumulation of subcutaneous fat, and tomato is a wonderful choice to lose weight. The combination of these three is the gospel for dieters in autumn and winter!
Jujube lotus root soup
Ingredients: 5 red dates, 500g lotus root, 300g pork chop, appropriate amount of cooking wine, appropriate amount of salt and appropriate amount of sesame oil.
Exercise:
1. Wash red dates and break them in half. Wash lotus root and slice it.
2. Wash pork chops, put them in the pot, add water, cook wine, take them out after boiling, rinse them with water again to remove blood stains, pour water into the soup pot, add red dates, lotus roots and small ribs, add salt to taste after boiling, simmer for 40 minutes with sesame oil and take them out of the pot.
This slimming soup has basically contained all kinds of nutrients needed by the human body, such as red dates with energy; Lotus root contains energy and protein; Walnuts contain brain-nourishing substances. Moreover, the lotus root contained in the soup can dredge the meridians and make the human body burn fat easily; Jujube can produce blood, replenish blood and beauty beauty, which is an essential product for nourishing women's sexual life.
Carrot and trotter tendon soup
Ingredients: two carrots, pig's trotters and celery.
Exercise:
1, carrots are washed and cut into pieces, and celery is washed to remove pages;
2, together with the pig's trotters, stew for half an hour and add seasoning.
Carrots are rich in vitamins, which can meet the needs of people's daily activities. You don't have to worry about lack of nutrition, and you are full of energy all day. Pig's trotters are delicious and rich in collagen, which is a good product for beauty and skin care. Celery can not only lose weight, but also lower blood pressure. Putting these ingredients together can give full play to the best effect of warm-up and weight loss.
Chicken slimming soup
Raw materials: melon with skin 1 .5kg, chicken1piece, lean pork, shiitake mushrooms 10 piece, red dates 15 pieces, ginger, and salt.
Exercise:
1. Clean the lean meat of chicken and pig, slice it, pour water, remove the stems of mushrooms, soak in water for three hours or one night (don't pour out the water of mushrooms), and remove the core of red dates for later use.
2. Cut the wax gourd into pieces with skin, boil with water, add chicken, lean meat, red dates, mushrooms, mushroom water and ginger, cook with strong fire 10 minute, stew with low fire for 2 hours, add wax gourd with skin for 30 minutes, and season with salt.
This soup has the functions of clearing away lung-heat, resolving phlegm, invigorating spleen, reducing swelling, nourishing blood and refreshing, and is suitable for obese people with anemia, edema, excessive phlegm, pale face and tepid hands and feet.
Walnut almond ginger soup
Raw materials:
50 grams of walnuts, 20 grams of almonds, 4 slices of ginger and a proper amount of honey.
Practice: Wash walnuts and almonds separately, put them in a porcelain bowl, add ginger and warm water, steam for 30 minutes, cool slightly, add honey and mix well, and serve.
Walnut kernel can tonify kidney and yang, warm lung, relieve asthma and cough, and treat cough due to deficiency cold; Almonds can relieve cough and asthma; Ginger returns to Yang, moistening dryness and resolving phlegm; Honey has the functions of tonifying middle energizer, moistening lung, quenching thirst and relaxing bowels. The combination of the four herbs has the same effect, which has obvious curative effect on asthma, and can warm up the body and accelerate the process of losing weight.
People who substitute soup for rice at least four times a week can lose nearly 20% of their excess weight in just 10 week, and the weight loss effect is good. Drinking soup is beneficial to the absorption of nutrients and can keep the balance of nutrients needed by the body. But when you want to drink soup to warm up and lose weight, don't drink it in a hurry. Drink it slowly with a spoon. This is the key to losing weight.