It is not good to eat vitamins without eating during weight loss, and the body is prone to unbalanced nutrition and malnutrition.

If you want to lose weight or lose your health, you should pay attention to your diet and keep exercising.

Weight loss diet:

1, lemon: contains more citric acid, which can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation.

2. Tea: It is generally believed that tea has the functions of eliminating greasy, reducing fat and lowering blood fat.

3, vinegar: vinegar is rich in amino acids, which can promote the decomposition of fat and sugar metabolism in the body.

4, rabbit meat: the fat content is extremely low, and most of them are unsaturated fatty acids, so long-term consumption will not cause the accumulation of fat in the body.

5. adzuki bean: it is a high-protein and low-fat food. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation.

6. Garlic inhibits the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes).

7. Auricularia auricula: It is a food with high protein, low fat and rich in water and minerals. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer.

8. Lotus leaf tea: substituting fresh lotus leaf 50g ~100g (dry lotus leaf 25g) for tea every day for 3 months can obviously reduce weight.

9. Quail: Quail meat is a kind of food with high protein, low fat, multivitamins and low cholesterol. It is an ideal meat for losing weight.

10, Apple: contains pectin, which is a soluble fiber and helps to lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation.

1 1, wax gourd: it has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories.

12. Cucumber: contains diacid, which can inhibit the conversion of sugary food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, smooth stool and low calorie content.

13, Luffa: The soap and mucus contained in Luffa are conducive to smooth stool and low calorie content. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron.

14, white radish: contains mustard oil and amylase, which is helpful for digestion and fatty food metabolism and prevents subcutaneous fat accumulation. White radish also has the function of ventilation and promoting defecation.

15, laver: high fiber content, low fat content, easy to feel full, with the effect of clearing heat and diuresis.

16, leek: It is rich in fiber, which can make the stool smooth, expel excessive protein and fat in the intestine, and prevent fat accumulation in the body.

17, kelp: contains a lot of fiber and inorganic elements (especially potassium is very rich), which has the effect of relaxing bowels and diuresis.

18, mung bean sprouts: high water content, less calories, not easy to form fat, and diuretic effect.

19, pepper: it has the function of consuming body fat, rich in vitamins and low in calories.

Exercise to lose weight:

1. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

2. Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. Many people who lose weight ask how to lose weight quickly and healthily. Jogging is the right choice! When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes. Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.

3. Not everyone learns to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time. In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.