1, what do women eat to lose weight
1, banana
The dietary fiber contained in bananas can stimulate gastrointestinal peristalsis and help defecation.
2. Apple
Apples contain a lot of vitamins and malic acid, which can promote the decomposition of accumulated fat in the human body. Eating apples often can prevent obesity. People with too much fat need to eat some sour apples.
3.watermelon
Watermelon is mostly water, which can induce diuresis, help digestion, eliminate edema, and let excess water in the body be excreted, so it is extremely effective for people with edema of lower limbs.
4.grapefruit
Grapefruit is extremely low in calories, so eating more will not make you fat. It is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.
5.wax gourd
Wax gourd does not contain fat, but it is rich in fiber, calcium, phosphorus, iron, carotene and so on. Wax gourd has diuretic and heat-clearing effects, and contains propanol diacid, which can prevent fat accumulation in the body.
6. Medicine _
Drugs contain a lot of dietary fiber, water and minerals. After taking the medicine, you will feel full, which will naturally inhibit the intake of other foods, but the nutrition in grapes is not comprehensive, so you can't always eat Rufei to live.
7.celery
Celery is mostly water and cellulose, containing vitamin A and vitamin C. It is cool and can lower blood pressure, reduce blood fat and clear fire. There are two kinds of celery, one is Qin and the other is Qin. If you prefer strong food, you can choose to eat Tang Qin, and use it to stir-fry sliced meat, which has a strong taste and a better weight loss effect.
8.mushrooms
Mushrooms can inhibit the increase of cholesterol, so they can lose weight. Mushroom stalks contain extremely high cellulose, which can promote blood circulation, inhibit melanin, nourish skin and have anti-cancer effects. Other mushrooms, such as Flammulina velutipes, Mushrooms and Volvariella volvacea, are good foods for dieters.
2. common sense of losing weight
1, picky eaters eat meat, only eat lean meat, remove fat and cortex, you can lose a lot of fat.
2, create a little trouble for yourself, choose more meat with bones or thorns, and eat less meat invisibly.
Don't eat bibimbap with vegetable juice, especially thick soup, because vegetable juice contains more oil, salt and other ingredients that make you fat.
4. Choose cooking methods such as steaming, boiling, cold salad, stewing, etc., try to use non-stick pan to reduce oil consumption.
5. When cooking at home, it's best to take cooking oil with small measuring tools such as spoons and squeezing bottles, so as to control the oil consumption.
6. Use curry powder instead of curry blocks and pepper instead of Chili oil to avoid hidden calories and fat.
7. When making salad, give up the super-high fat salad dressing and decorate your salad with sauce vinegar, which is healthy and delicious.
8. Adding a handful of beans or coarse grains during cooking can not only enrich the variety of food but also increase the intake of dietary fiber.
9. Reduce all high-sodium salt, monosodium glutamate, soy sauce and other seasonings by one grid to defeat edema and orange peel.
10, there are too many takeaways, lunch boxes and rice, so you can leave a small part to absorb the oil in the dish.
Step 3 exercise to lose weight
(1) running
Running (or jogging) has been the most popular form of aerobic exercise for many years, probably because it is convenient. The only equipment you need is a pair of running shoes. Usually, you just need to step out of the house and start running. Running is one of the most suitable exercises to lose weight, because running can make body fat burn quickly. A large number of studies have proved that running is also good for overcoming depression, because running can increase the contents of endorphins and serotonin in the brain. As mentioned above, through running, you can metabolize too much adrenaline, relax tense skeletal muscles and reduce anxiety. Jogging for three kilometers four or five times a week (keeping the speed 10 minutes and running for about 30 minutes) can effectively prevent obesity and relieve mood.
Disadvantages of running: Excessive running will cause damage to the joints of the legs. Especially when running on hard ground, the constant vibration of joints will hurt feet, knees or back.
The following points can minimize the risk of injury:
1. Wearing the right shoes can minimize the vibration to your joints.
Run on soft ground as much as possible, preferably on grass, dirt, paths or hard beaches. Avoid running on the concrete floor. If your shoes are durable, you can run on the asphalt floor, but don't run on them every day.
2. Do some warm-up exercises before running. Try jogging 1 ~ 2 minutes.
3, don't jog every day, change to other modes.
If you can't run outdoors because of bad weather, lack of soft ground, fog or traffic jam, then you can consider spending money on an automatic treadmill. In order not to make the exercise monotonous, you can put the treadmill in front of the TV or VRC.
(2) Swimming
Swimming can affect many different muscles of the whole body and is a very good exercise. Doctors often recommend swimming to people with musculoskeletal problems, injuries or arthritis, because swimming can make their joints get minimal vibration. Swimming can't lose weight like running, but it helps to keep healthy.
In order to achieve the effect of aerobic exercise, freestyle is best for 20 ~ 30 minutes each time, 4 ~ 5 times a week. Breaststroke is a good choice for moderate-intensity relaxation exercise. Usually it is best to swim in the swimming pool with the water temperature of 24℃-27℃.
The biggest disadvantage of swimming is that the water in many swimming pools is chlorinated. Chlorine-containing water may irritate your eyes, skin or hair and the upper respiratory membrane. You can solve this problem by wearing goggles and/or a stuffy nose. If you are lucky, you can find a swimming pool and use hydrogen peroxide or ozone as disinfectant. Both disinfectants are less irritating than chlorine.
(3) Riding a bike
In recent years, cycling has become a very popular aerobic exercise. Riding a bike will bring many benefits like jogging, but the difference is that it won't shake your joints. In order to achieve the purpose of aerobic exercise, riding requires great intensity, and you need to drive at a speed of about 15 km/h or more on a flat road. When the weather is fine, riding is very interesting, especially when there are no vehicles on the road or the road is specially designed for riding, and the scenery along the way is beautiful. If cycling is not allowed because of bad weather, you can use a fixed indoor pedal bicycle.
If you want to ride outdoors, you need to spend money to buy a good bike first, and make sure that the style and model of the bike you buy are suitable for your body shape. It is worthwhile to spend more money on a bicycle with good shock absorption effect.
Ordinary bicycle racing is more suitable for ordinary people who lose weight, because sitting up straight while riding a bicycle is more enjoyable and relaxing than bending over.
When you start cycling, give yourself a few months to slowly reach 24 kilometers per hour (medium speed 65438+ 0.6 kilometers every 4 minutes). Three to four times a week, one hour each time is enough. Be sure to wear a helmet and try not to ride a bike at night.
(4) Aerobic aerobics
Most aerobics classes are warm-up stretching and aerobic exercises led by coaches, often accompanied by music. Such classes are usually run by health clubs, and there are elementary classes, intermediate classes and advanced classes according to the different levels of participants. Because some exercises may cause joint injuries, try to find aerobic exercises that have little effect on the body. The teaching form of aerobics may be a good way to motivate you to participate in sports. If you want to exercise by yourself and prefer to stay at home, there are many good aerobic fitness videos to refer to.
If you decide to do aerobic exercise, make sure that your shoes are good, so that your feet can be stable, not shaking and reduce sprains. If possible, these exercises are best done on the wooden floor, but not on the carpet. Exercise 3 ~ 5 times a week, and each exercise lasts about 45 minutes to 1 hour (including warm-up).