Weight loss principle:
People need to consume at least 1000 calories every day.
Two meal replacement milkshakes produce 200 kcal× 2 = 400 kcal.
Ordinary dinner is about 600 calories per meal.
Three meals add up to 1000 calories.
Normal people consume 2000-2400 calories a day.
1000- 1400 The lack of calories needs to be supplemented by burning fat (only when nutrition is balanced will fat be burned, otherwise it will only consume muscles, such as dieting. Without muscle, it will rebound immediately.
Consume 7000-9800 calories a week.
7700 calories = 1 kg fat
Reduce 0.9 1- 1.27 kg a week.
So it's about 4-5 kilograms a month.
Method:
Needless to say, the most effective and common way to lose weight is dieting. Any physical exercise can only be used as an auxiliary means and can be used for plasticity. Dieting is not eating nothing, but paying attention to certain methods.
1, breakfast first: don't think you can lose weight without breakfast. In fact, a rich breakfast will refresh you all day. Skipping breakfast will only burn muscles instead of fat, and it will make you feel groggy all day.
2, do not eat after noon: 12 in the afternoon, no longer eat, it is said that you can lose a pound a day.
3, drinking Pu 'er tea method: Pu 'er tea has the magical effect of clearing the bowels and relaxing bowels. After a meal, soak in a cup of strong Pu 'er tea for 20 minutes-half an hour, and scrape off the fat in your body. Pu 'er tea is best to be drunk as plain water. Drink a lot a day. You can defecate three or four times and pull it down immediately after eating.
4, chew slowly: you can eat a little staple food when you are very hungry, but you must chew slowly. It is best to chew for more than 20 times, which can increase satiety and avoid eating more.
5. Eat more meals and less food: This method is suitable for MM who has successfully lost weight to keep fit, that is, don't eat three meals a day according to the traditional method, only eat when hungry, and be sure to eat less. There is no problem eating seven or eight meals a day. This method can also be used to lose weight, but the speed is slower.
6, two meals a day to lose weight:
Every morning, the first thing to do is to drink a large glass of light honey water. Pay attention to choose completely liquid honey without crystallization, and the color should be lighter. Honey water can't be too sweet, and a touch of sweetness is the most suitable. This can replenish water to the body, moisten the stomach, prevent constipation and keep the sound. Then you'd better drink another cup of boiled water and continue to lavage your stomach.
The second thing is to drink a large cup of yogurt (about 200 ml). Have another slice of whole wheat bread and a bowl of oatmeal. Buy low-sugar yogurt or low-fat yogurt (fat content 1.0~ 1.5%). If not, use protein content >; 2.3% ordinary yogurt doesn't matter. Be careful not to buy anything with protein content > 1.0%, which is not real yogurt. Yogurt had better be taken out of the refrigerator one hour in advance to warm it. Drinking yogurt that is too cold may cause diarrhea or stomachache. You can pour it into a small bowl filled with hot water, and it will get warm soon. But don't use microwave heating to avoid killing precious lactic acid bacteria. )
10 am: If you are hungry, you can eat a small fruit, such as kiwi fruit, nectarine, orange, or half an apple, or a handful of dried fruits such as raisins.
Noon: If you feel hungry, drink a bowl of soup, eat a few mouthfuls of porridge or two biscuits first. Then drink 1 cup of yogurt. Just drink two cups of yogurt (125ml). Then eat 100g chicken/beef and mutton/fish/viscera/blood. These things are mainly iron supplements. Plus a plate of vegetables, you can eat small tomatoes/big tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion.
4 pm: You can have another cup of yogurt if you are hungry.
* * * Drink about 800 ml of yogurt a day, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, 100 grams of fruit. All-day energy 1000- 1200 kcal, protein 65-70g, water content over 3000ml, which is very safe and can last for one month. If you eat sugar-free yogurt, you can eat more fruits.
The diet of two meals a day is a healthy, effective and easy to adhere to. There are a wide range of food choices in diet, so obese people can not only enjoy delicious food, but also achieve the goal of losing weight. Obese people only eat breakfast and Chinese food a day, and don't drink water for dinner. In this way, they can easily lose 3-5 kilograms a week.
So, what should we eat for every meal? In principle, eat healthy low-calorie foods, such as vegetables, fruits, miscellaneous grains porridge, sweet potatoes, corn, soybean milk and so on. These natural foods can be eaten as much as possible, and the principle is to eat enough. (Note: Try not to eat snacks. You know, the calories of a small cake are considerable. )
Nutritional breakfast recommendation: apple kiwi salad, half a sweet potato, red pepper mixed with boiled vegetables, a bowl of pure black rice porridge and a small cup of soybean milk.
Delicious lunch recommendation: steamed fish, cold radish kelp, cucumber soup, barley porridge, two pineapples and an orange.
Weight loss principle:
1. Add non-calorie seasoning, such as lemon juice or vinegar. You can drink pure water or scented tea in the afternoon.
No matter how long between meals, you can only eat two meals a day. In a few days, obese people will soon lose weight.
3. The diet of two meals a day generally needs to last 2 1 day. If you have reached the ideal weight, you can stop dieting in advance.
Six reasons for recommendation:
1, which is very convenient. Although eating out has no right to choose food, you can choose not to eat.
2. Very elastic. In principle, you don't eat after 2 pm, but you can adjust it if you are late for lunch.
3, so obvious. Face, chin, abdomen and thick waist have the most obvious slimming effect.
4. Good health. The spirit becomes very tired and the body and mind become light.
5. Good health. As long as you persist for six months to one year, you can improve your physique to "eat fat physique."
6. The effect is good. After using this diet, obese people will be more energetic, sweat will be reduced after exercise, and high blood pressure will be relieved.
Small reminder:
1, you can only eat two meals a day.
2. Fasting in the afternoon.
3. Food proportion. Carbohydrate: protein: Fat = 4: 3: 3.
4. Low calorie fruit. I really can't bear to eat low-calorie fruit at night.
How to avoid eating when you want to lose weight;
1, the method of distracting attention: You can find a novel to read, preferably a mystery novel novel or a gangster novel with a compact plot. When you are immersed in it, time will pass quickly, so go to bed at once. Never watch TV to distract you, it will make you more greedy.
2, chewing gum method: as soon as you want to eat, chew one or two pieces of gum to make your mouth move.
3. reverie method: lie in bed, close your eyes, imagine all kinds of foods, imagine their taste, imagine their feeling in your mouth, and increase your satisfaction.
4. Supermarket shopping: This method is a comprehensive distraction method and daydreaming method. The secret is, never carry money in your pocket, lest you buy food if you can't hold it for a while.
5, cucumber method: this method may be the most useful, eating cucumbers will not gain weight, you can also pad your stomach, you can also imagine cucumbers as crispy foods such as potato chips through comprehensive daydreaming.
6, for example: find a very thin person you know, it is best that he is in front of him, look at him, secretly tell yourself: I want to be as thin as him!
7. Self-encouragement method: shout out: "Come on, you are the most persevering!" "I don't eat, I can't eat." "Hold on a little longer" and other encouraging words.
8, drinking water method: drink water, drink enough, you can't eat any more, you can also drink sugar-free carbonated drinks, which can increase satiety, but drinking is not recommended because it contains a lot of calories.
To sum up, I think daydreaming is the most useful method, but I must practice to a certain extent. I have tried this method again and again, and it has accompanied me through a difficult period. It is really useful!
I heard some ways to lose weight:
1, egg+cucumber: you can lose 5-7 kg after eating for a week (boiled eggs, raw cucumbers).
2, apple three-day diet: it is best to use summer apples or choose sweet and sour, not too sweet, only eat apples for three days, you can lose weight 1- 1 kg.
3, apple milk method: eat for two days, eat only apples on the first day, drink skim milk the next day, and lose one kilogram in two days.
4, honey three-day method: only drink honey for three days, do not drink water, you can lose weight 1- 1 kg.
Red bean method: red beans can be boiled into porridge and eaten for a week to reduce ⒌-⒎ kilograms.
6, black rice to lose weight: like the red bean method, ten days is a cycle, can lose weight 1- 1 kg.
7. Boiled celery: After boiling celery with water, mix it with vinegar and eat it evenly, which can reduce the A Jin Week (only eating celery).
8, kelp diet: mixed with vinegar to eat; Can be used for treating constipation; Reduce ⒌ -⒏A Jin Week.
1, Grape Diet: You can lose weight by eating grapes for only one week.
10, 12-day weight loss method: only eat fruits and vegetables [calories are less than 1000 calories, and only yogurt or skim milk is served on the last day], and the weight on the last day can be reduced by 12%.
1 1, black coffee diet (not very good, very harmful to the stomach): drinking only black coffee a week can reduce ⒎ -⒑Jin.
12. Choose one day a week not to eat: you can lose weight in one month.
How to eat without getting fat
1. Eat grains such as rice as staple food: eat with vegetables instead of vegetables.
2. The fat of milk can be reduced: when drinking milk, choose skim milk; If skim milk is tasteless and cannot be changed at once, you can switch to low-fat milk first, or drink it with 1/2 or 1/3 whole milk, and then gradually increase the amount of skim milk.
3. Don't eat visible fat: When eating meat or fried food, peel it, eat thin, and don't eat fat. Remove the cream or whipped cream decoration from the outer layer and interlayer when eating the cake.
4. Don't add extra fat: don't spread cream or peanut butter when eating bread, or use jam with low fat content; Don't add too much sesame oil, sesame oil or salad dressing when eating noodles.
5. control cakes and snacks: usually snacks are high in fat, sugar and calories, so you must control your consumption. Such as: zongzi, moon cakes, mung bean cakes, souffles and so on.
6. Choose more plant-based protein foods: substitute edamame, soybean and some bean products for some meat. These plant foods from protein contain unsaturated fatty acids, no cholesterol and high fiber content.
7. Eat more vegetables: It is best to eat three dishes of vegetables a day, which not only contains dietary fiber to increase satiety, but also provides vitamins and minerals.
8. Eat fresh fruit: Fresh fruit is rich in vitamin C and dietary fiber. If you make juice, you need a lot of fruit. Usually, a cup of fruit juice is made of three kinds of fresh fruits, which will increase calories and filter out some dietary fiber when filtering, so fruit juice is not suitable to replace fruits.
9. Eat vegetables first, then meat: Changing the order of eating vegetables first, then eating meat, can not only increase the intake of vegetables, but also reduce the consumption of meat.
10. Remove oil slick when drinking soup: oil slick is most likely to appear in sparerib soup and chicken soup. It is best to remove the oil slick before eating to reduce fat intake.
1 1. Don't finish eating noodle soup: noodle soup in noodle stands is usually seasoned with minced meat and sesame oil, so it's best to fish out the oil slick first or don't drink all the soup to avoid excessive oil intake.
12. Reduce the consumption of oil packets: When eating cooked food or instant noodles on the market, the oil packets included can be eaten as appropriate, and it is not necessary to use them all.
Add five nutrients
1, dietary fiber. Eating more foods containing fiber can reduce the absorption of toxic substances and remove the garbage in the human body. Fruits, vegetables and soybeans are rich in dietary fiber.
2. lettuce. Eating lettuce every day is not only to get rich vitamins and trace elements, but also contains lettuce element, which can promote digestion, soothe the nerves and moisturize the skin. You can really see the edible value of lettuce from the fresh vegetable juice.
3. berries. Berries contain a lot of vitamin C. Eating berries can keep your skin tense. There is no doubt about it.
4. nuts. This is a kind of snack food which is popular all over the world and suitable for all ages. We can count its varieties: macadamia nuts, Brazil nuts, pecans and so on. Nuts contain a lot of protein, but they should not be eaten in excess. You can consider eating nuts and vegetable salad together, killing two birds with one stone (the human body gets two nutrients at the same time). Why not?
5. The intake of protein in three meals a day. As a staple food, fish appears on your table at least twice a week, and the more the better. Don't consider any fried food.
Five food taboos
1, pasta.
2. bread. Eat two slices of thin bread at most every day.
3. Expanded food. This kind of food is usually beautifully packaged. Know the ingredients of food when you buy it. Once you find that the sugar content exceeds 5 grams, don't hesitate to abandon it.
4. soda water.
5, packaging biscuits, cakes, pies, desserts. Although it is a bit unsatisfactory, it is still recommended to focus on "small taste" within one week. Never treat them as staple food. It is more fun to treat tea as an occasional snack. If you subtract a lot of foods containing sugar and hydrogenated oil from your diet. You will see that maybe your figure has become thinner unconsciously.
Two days of milk clearing intestines and losing weight on weekends.
Suitable for people: slightly fat, healthy stomach.
Implementation plan: only lose weight for two days at a time. Return to normal diet on the third or fourth day, and then start for another two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If you repeat two or three cycles, the effect will be more stable.
Day 1: Apple 1 kg. On this day, you can only eat apples and nothing all day. Wash the apple when eating, then take a sip slowly and stutter.
The next day: yogurt or skim milk 1000 ml, divided into six or seven equal parts, drink one at a time. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. You can also drink milk and yogurt at the same time, but pay attention to the amount. )
If you reach the ideal weight, you can do it again. No water in the middle. Apples and milk can't be eaten together, so they must be eaten separately, which is effective. We can't drink water because if we take in water in the process of losing weight, then our bodies will definitely take in the water we take in first, not the water in our bodies. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat.
Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, and you will definitely lose weight. And actually lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight.
Five kinds of food make you fat.
First place: chocolate biscuits (6 tablets a day, 302 calories, one year 14 kg)
Do you feel hungry when you drink tea? Have a chocolate biscuit. Although the diet books all say that celery and carrot sticks should be used instead of snacks, these fruits and vegetables are healthy but tasteless, so take some favorite chocolate biscuits to satisfy your hunger. But do you know what's in chocolate biscuits? The answer is: lots of sugar and lots of fat. If you satisfy your craving with chocolate biscuits every afternoon, you will gain 7 kilograms in just half a year. If this continues for a year, 14 kg of meat will move with you. Behind the delicious food is a trap of high calorie waiting for you. Foods with high oil and sugar will make people aging rapidly.
Suggestion: To obtain antioxidant effect, it is better to drink more low-calorie green tea than to obtain polyphenols from chocolate.
Second place: chocolate bar (eat one bar every day, the calorie is about 280 calories, and the annual weight gain is 13 kg).
If you don't have time for dinner, a solid chocolate bar is your snack? If you really fill your hunger with chocolate bars, don't make up for another dinner afterwards. Because a chocolate bar has half the calories of a dinner. If you can't live without the delicious chocolate, caramel and peanuts, then I suggest you keep an eye on the numbers in weighing scale. Eating such high-calorie snacks every day is neither fat nor difficult. In addition, the high sugar content in chocolate bars is an accomplice to oxidation, which will also accelerate your aging.
Suggestion: If you can't give up the habit of eating a piece of chocolate every day, you'd better find time to jog for half an hour every day to balance the calories of that small piece of chocolate.
Third place: canned fruit juice (500ml per day, 255 calories, one year 12 kg).
I know that vegetables and fruits are rich in vitamins and minerals, but I'm too lazy to eat fruits. Since we didn't eat fruit, let's use juice instead. However, replacing fruit with fruit juice can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced by light. If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, with a lot of sugar added. So, if you think drinking fruit juice is more nutritious, come to a can every day. The high sugar in fruit juice will make you gain weight 12kg after one year.
Suggestion: In order to keep healthy, eating more fresh fruits and vegetables is definitely the only way to keep slim.
Fourth place: ordinary cola (drink 375ml every day, calories 168cal, gain 8 kg a year)
Coke is the most common drink for everyone. Of course, when you eat hamburger fries, you should have coke with it. And when we get together to share delicious pizza, we also use coke to match the taste of pizza. However, even without food, many people have developed the habit of drinking a cup of coke every day. This is because caffeine and special formula in cola are addictive. Although there are already low-calorie cokes on the market, there are still many people who can't adapt to the special taste of sugar substitutes. If you can't live without coke for a day, you'd better do more exercise to consume excess calories. Because one can a day can make you gain 8 kilograms a year later. Even more frightening is that the cola you drink will not only make you feel full, but also make you eat more food because of its strong taste. Not only cola, but also other soft drinks, root beer and so on.
Suggestion: If you really can't give up coke, you'd better choose low-calorie coke instead of sugar.
Fifth place: beer (drink 375ml a day, calories 147cal, gain 7 kg a year)
When friends have dinner or sing together, beer is an inevitable entertainment role. However, if you only drink one can of beer every day, you will gain 7 kilograms after one year. This is why beer is called liquid bread, and people who drink beer often have a heavy beer belly. Beer contains almost no nutrients except calories, so it doesn't help your health except to make you fat. If you want to taste the wheat flavor of beer, you'd better just taste it. Don't get into the habit of drinking beer every day, and don't drink beer before going to bed, because beer has diuretic effect. Drinking beer before going to bed will lead to a lot of water in the body and frequent urination at night.
Suggestion: cook with beer. Most of the alcohol in the heated beer has evaporated, which can not only increase the flavor of dishes, but also avoid the high calorie burden caused by alcohol.
Food that can eat fat
fruit
Both grape juice and wine contain resveratrol, which is a natural substance that lowers cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.
Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. Apples can reduce the low-density cholesterol in human blood and increase the high-density cholesterol level beneficial to cardiovascular system. Eating an apple on an empty stomach in the morning can cure constipation, while bb can lose weight in the morning, so you can eat an apple before breakfast!
garden stuff
Garlic contains sulfur, and the sulfhydryl compounds formed can reduce cholesterol in blood, prevent thrombosis, increase high-density cholesterol and help to lose weight.
Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect and help to eliminate excess fat in the intestine.
Onions contain prostaglandin A, which can dilate blood vessels and lower blood pressure. It also contains organic sulfur compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis.
Wax gourd contains protein and a variety of B vitamins, which can remove excess fat and water in the body and play a role in losing weight.
Carrots are rich in calcium pectate, which can be combined with bile acid and excreted from feces. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus promoting the reduction of cholesterol levels in the blood.
cereal
Oats are rich in linoleic acid and saponin, which can prevent and treat atherosclerosis.
Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all of which have the function of lowering cholesterol. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn.
aquatic product
Oysters are rich in trace elements zinc and taurine, which can promote the decomposition of cholesterol and help reduce blood lipid levels.
Kelp is rich in taurine and dietary fiber alginic acid, which can reduce blood lipid and cholesterol in bile.
dairy produce
Milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol.
Yogurt not only contains nutrients in milk, but also contains lactic acid bacteria that can help digestion, which has a better effect of reducing fat and weight.
edible mushrooms
Lentinus edodes can significantly reduce cholesterol and triglyceride levels and increase high-density cholesterol in the body.
Auricularia auricula is rich in iron, vitamins and phospholipids, which can promote digestion and reduce blood lipid.
tea
It can reduce blood lipid and cholesterol levels, enhance the toughness of microvascular wall and inhibit atherosclerosis. Tuocha produced in Yunnan, drinking 3 cups a day, can greatly reduce the fat in the blood. Tea contains a lot of dietary fiber and cannot be digested. Staying in your stomach for a long time will make you feel full. More importantly, it can burn fat, and the key to this effect lies in vitamin B 1. Vitamin B 1 rich in tea is a necessary substance for fat to be fully burned and converted into heat energy.
fish
It is a high-slow, white and low-fat food, which contains a variety of unsaturated fatty acids necessary for human body. It has the effects of inhibiting platelet aggregation, lowering cholesterol, strengthening brain and improving intelligence. Eating fish is good for health, nourishing and beautifying. This is just a traditional saying. Nutritionists tell us that many fish we often eat are extremely high in fat and can be called "weight loss killers".
chrysanthemum
It has the effects of lowering blood lipid and lowering blood pressure steadily. The effect of green tea on lowering blood pressure steadily. Adding a little chrysanthemum to green tea has a good health care effect on cardiovascular system. Chrysanthemum not only has ornamental value, but also has excellent dual-purpose of medicine and food, and has good health care value.
In addition, other fresh green vegetables, fruits and seaweeds rich in cellulose, pectin and vitamin C, such as celery, cabbage, green pepper, hawthorn, fresh dates, citrus, laver and spirulina, have good lipid-lowering effects.
Lose weight by walking!
1 Watch your walking posture:
On the way to and from work every day, try to walk if you can. Walking posture is very important. Chest out, abdomen in, hips in. Never stoop. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.
2 Increase the stride of walking:
Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.
3 Heel first landing:
Focus on the front foot. Every step, the front foot should land in the order of heel, arch and toe, so that when walking, the heel will naturally rise and the leg area will become tight and symmetrical.
4 Throw the bag and practice your arms.
Women usually carry bags when they go out, and they can swing back and forth without interfering with others. This kind of bag throwing exercise can exercise arm muscles.
5. Exercise while waiting for the bus
When waiting for the signal, you are not idle. You can use this time to do abdominal exercises, focus on your abdomen and tighten it with all your strength. Feel your navel close to your back, keep recovering for six seconds, and so on.
6 sitting on the bus
When there is a seat in the car, you can exercise easily, your legs are set at 90 degrees, your heels are fixed, and your toes swing up and down repeatedly. This action can exercise your calf muscles and make your calf lines more symmetrical.
At the same time, when sitting, you can also exercise your abdominal muscles, lift your legs together to a height of about five centimeters from the ground, and keep your legs suspended for as long as possible.
Standing on the bus
It doesn't matter if there are no seats in the car, because you can do a lot of small sports standing. Hold the rings in the car with both hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner. Or hold the railing with your hands, count the beats and tuck in your abdomen. This method can effectively tighten the abdominal muscles and gradually contract the lower abdomen.
Ways to reduce abdominal and thigh fat:
First, take off your socks, tie your thumb together with a rubber band that ties your hair, and then lie flat on the bed. At this time, you can listen to music and have a rest. But at this time, as long as the upper body has a rest, the legs and abdomen will lose weight!
Key points: First of all, you should pay attention to keep your heels together and your knees as close as possible while your thumb is tied. Secondly, your lower abdomen and thighs should be stretched as much as possible, with a sense of tightness, and tied for 5 minutes every day. What is the reason for binding feet and thumbs to lose weight and shape?
Principle: When the human body is sleeping, if the posture is not good, it will lead to bone distortion, so it is easy to gain weight. Use this trick to correct the bad sleeping posture, so that the muscles of the lower abdomen and thighs that do not exercise at ordinary times can be exercised, and the effect of partial weight loss will be revealed. Stick to it for 5 minutes every day, and you will see the effect after half a month.