1, healthy eating
1. peanut butter strawberry roll
Just roll up peanut butter and strawberries with their skins and cut them into pieces, and a breakfast will be ready. According to research, peanut butter can make you feel full for several hours, so you won't be hungry until noon.
2. raspberry yogurt cup
Presumably, you often buy a nutritious breakfast in the convenience store in the morning. Actually, it's quite simple to do. If you want to taste good, you can put it in the refrigerator earlier.
3. Peanut gong blueberry sauce.
You just need to heat it with a finished gong and eat it with peanut and blueberry sauce. Very delicious. It's only 350 calories, so don't worry about being fat.
4.ham sandwich
This is the most common fast breakfast, but it will be a particularly delicious piece of heated cheese.
5. Corn slimming breakfast
Ingredients: 2 tbsp corn flour, 1 tbsp milk, 1 tbsp cereal.
This breakfast is a healthy and nutritious meal with corn as the main material, and the preparation method of corn soup is convenient and simple.
Practice: Just rinse the ingredients with boiling water. If you don't feel full enough, you can cook a fresh corn the night before, heat it in the microwave the next morning and eat it with corn soup.
Tips: Corn contains a lot of dietary fiber, which is a good health care product in coarse grains and is conducive to promoting human digestion. Corn is a staple food for slimming, which is rich in nutrition and contains glycogen that is not easily absorbed by the human body, which is very beneficial to losing weight.
6. Soybean milk powder
Material: soybean milk
Soymilk with fried dough sticks and other staple foods is a good choice.
Practice: In fact, it is very simple to make your own soy milk. Buy a soybean milk machine, soak soybean milk the night before, and put soybeans into the soybean milk machine in the morning. It only takes 15 minutes, and a bowl of hot soybean milk will do. In addition to soybeans, you can also add black beans and red beans, which are both nutritious and beautiful.
Tip: This kind of breakfast is the most characteristic of China. There are many benefits for women to drink soybean milk, which can prevent gynecological diseases. Soybean milk is a kind of plant protein, which is rich in carbohydrates and food in protein.
7. Fruit and vegetable meals
Ingredients: vegetable juice, fried egg sandwich
A simple fruit and vegetable breakfast can meet the vitamin needs of a day.
Practice: fry eggs in a non-stick pan (without cooking oil), take two pieces of whole wheat bread, add ham, lettuce and skim salad dressing according to personal taste, and adjust the juice with seasonal fruits.
Tip: Fresh orange carrot juice, melon apple juice, pure kiwi fruit juice and pure cucumber juice are all good choices, which will help to excrete toxins from the body and enhance metabolism.
8. Milk meal
Ingredients: milk, soda cookies
This breakfast is mainly milk, which is western-style. Westerners don't forget to drink a glass of milk for breakfast. Milk is rich in calcium and vitamin D, including all amino acids needed for human growth and development. The digestibility can reach 98%, which is unmatched by other foods.
Practice: The milk bought in the supermarket can be directly drunk cold and heated conveniently. Fresh milk needs to be boiled for five minutes to ensure that bacteria are killed. The correct order of eating breakfast is to eat soda cookies first, then drink milk, not to drink milk on an empty stomach.
Tip: It is best to choose skim milk, which is low in calories.
Mix kiwi fruit, cherry and coconut milk with a fruit cup to ensure your rich vitamin intake.
2. It is very important to lose weight healthily
In the process of losing weight, people often judge their weight loss effect by the body mass index on the weighing scale, and the change of weight has always affected the mood of every dieter.
In fact, scientific methods to detect weight loss results can't just focus on one weight. You know, there are many factors that affect a person's weight, not just the amount of body fat. If we care too much about weight, it will easily make us lose confidence in losing weight, and even make us deviate from the original weight loss plan. So, in the process of losing weight, is weight not important? Can we throw away the scales? Of course not. It can be said that there are many ways to detect weight loss results, and weight is the most direct method and the most easily reflected tool for weight loss results. However, it is necessary to objectively use the weight to detect the weight loss results, eliminate those interfering factors, make the weight reflect the weight loss results more objectively, and don't let the weight mess around. Let the experts tell you how to test the weight loss results with a reliable weight, so that the weight will no longer disturb your mood.
1. Weigh at the same time every week under the same environmental and physical conditions.
Using the method of similar control variables, under the premise of excluding factors such as exercise, water, diet and environment, I choose a time period for myself every week. During this time period, I can measure my weight in the same environment without much difference in all aspects of my body, which is conducive to comparison and get more realistic weight loss results. Experts suggest that after a long night of adjustment and rest, the physical condition is relatively stable and less affected by diet, so the best measurement time is before breakfast.
2. Measure your weight once a week.
Because the living habits or daily activities of seven days a week will be different, it will also affect the change of weight. Therefore, taking a week as a small cycle and choosing a fixed day of the week, such as Sunday, to measure your weight can avoid the interference of living habits. Experts also pointed out that weight is affected by many factors, and human metabolism is a slow process, so the weight loss effect will not be affected by a short time of one or two days. If we pay attention to our weight frequently every day, we will be flustered and even doubt the effect of losing weight. So it is best to measure your weight scientifically once a week.
3, combined with other indicators to see the weight loss effect.
There are generally four indicators to adhere to the quality of weight loss-fat rate, weight, moisture rate and girth of all parts of the body (especially waist circumference). The changes of these four indicators can be combined with each other to fully reflect a person's weight loss achievements. Therefore, a single method of losing weight is wrong and unscientific.
4, healthy weight loss speed: thin 1 to 2 kg per week.
The fundamental purpose of losing weight is to reduce fat. Under normal circumstances, the body itself does not break down fat so fast. Losing 1 to 2 A Jin weeks is a healthy weight loss rate. But once you exceed this normal speed, don't expect to lose fat. What you lose is that precious muscles are broken down and water is lost. At this time, the human body's metabolism is declining or disordered, which leads to a great reduction in body consumption. If the lost muscles are not replenished, it will become more difficult to lose weight and it will be difficult to maintain weight.