How to lose weight in autumn
(1) Nutrition 5 principle
1, the food is mainly liquid and semi-liquid food, but high-nutrient foods should be selected, such as soup, miscellaneous grains and bean porridge, milk, steamed eggs and fish soup.
2, in line with the principle of a small number of times, don't wait until you are hungry, don't wait until you are thirsty, but it is appropriate to be 60% full every time.
The order of eating vegetables is very important. Eat plant foods with high water content or various colors first, then eat seasonal fruits and vegetables, and then eat plant foods rich in protein, such as beans and bean products. At this time, I started eating eggs and meat, mainly fish and chicken. Finally, even if you eat junk food at this time, the amount can be controlled much less.
4, the food should be cooked as much as possible, with less oil and less salt. Learn to taste the original flavor of food.
5. Reduce refined rice and flour foods, and replace staple foods with whole grains and root plants, such as corn, potatoes, yams and potatoes of various colors.
(2) Five sports rules
1, the concept of anytime and anywhere sports is the current career and life trend. For example, keeping a good posture of chest, abdomen and buttocks will not only make your posture more beautiful immediately, but if you can learn to adjust the continuity of breathing and keep this state, your daily energy consumption can increase by 10- 15% on average.
It is very important to develop family sports habits. Don't pay too much attention to the form and skills of sports. Continuous exercise, even small exercise, can also benefit for a long time. The concept of doing sports together is easier for families to stick to, and the family sports atmosphere is conducive to family emotional health and has many functions.
3. The principle of moderate exercise should be a little tired, especially reminding people to be good at finding early warnings from the body during travel or other festivals, such as dizziness, backache, shortness of breath and nervousness. Nowadays, we advocate the consciousness of sports, leisure and slow health preservation. What urbanites need is to relax and let go.
4. The targeted movement to eliminate body fat must be medium and small intensity but long-term. If you are at a high intensity that is not suitable for you, it may be a long time and a large amount of exercise, and it may also bring about the goal of improving cardiopulmonary function. The simplest standard is moderate and low-intensity aerobic exercise without asthma. Moreover, it is the most obvious effect of learning deep breathing combined with exercise combined with good natural environment conditions on health preservation.
5. Sports scholars suggest changing various postures and sports forms to form collocation and complementarity.
2. Women's diet food
banana
The calorie of a banana (net weight about 100g) is only 87 calories, which is only about half lower than that of a white meal (150g 220 calories). Eat bananas regularly to detoxify and lose weight.
2.yogurt
Yogurt is not only rich in nutrients of milk, but also rich in calcium and lactic acid, which helps to inhibit cholesterol. It also contains lactic acid bacteria that can help clear the intestines, which can improve constipation, speed up gastrointestinal peristalsis, expel old waste from the body, and naturally make the stomach smaller.
lettuce
Lettuce, known as diet dish, is rich in dietary fiber and vitamin C, which can enhance satiety and eliminate excess fat. Moreover, lettuce contains lettuce, mannitol and other ingredients, which is a natural substance for lowering cholesterol, removing oil, diuresis and promoting blood circulation.
4. tomatoes
Tomatoes are rich in dietary fiber such as pectin, which makes people feel full. Helps to eliminate constipation, promote metabolism, and is quite helpful to lose weight. It can also supplement vitamins and minerals that the human body lacks.
5.kelp
Low-cost and nutritious kelp not only has a strong detoxification effect, but also has a good fat-reducing effect. It is a star slimming food that women can't miss. Rich in taurine and dietary fiber alginic acid, it helps to lower cholesterol and excrete intestinal fat.
6.auricularia auricula
Auricularia auricula can be described as the "scavenger" of the stomach, which can promote digestion, reduce blood lipids and help the intestinal excess waste and fat excretion. It can also bring blood to the face, effectively detoxify and lose weight, and at the same time, the skin is ruddy and shiny.