1, the way to lose weight
First, drink plenty of water.
Water is the source of life. It is also one of the most important substances to lose weight. Drinking eight glasses of water every day is our normal water consumption. The specific drinking water must be 1800ml-2000ml. If you lose weight in summer, it is normal to drink at least 3000ml every day. Drinking plenty of water can help you expel excess toxins from your body, clean up your intestines and increase your satiety. It is a good product to lose weight. Therefore, mm who loses weight must remember to drink plenty of water!
Second, fast for three hours before going to bed.
The biggest taboo of losing weight is eating at night, especially some weight-loss mm are used to eating snacks while watching TV. This is the worst living habit. When you sleep at night, your body is completely inactive, and everything you eat will be absorbed by your body and become fat. So it's best not to eat any more. If you really want to eat, you'd better prepare yourself more fruits and the like. This is entirely possible.
Third, eat more foods rich in fiber.
Fiber can make people feel full, thus reducing food intake. At the same time, food rich in fiber can be quickly digested and absorbed, and then the waste is excreted. Fiber can also promote intestinal peristalsis and contribute to human digestion and absorption. Foods rich in fiber need to be chewed many times, which virtually slows down our eating speed and gives our brains more time to receive the message that we are full, so we don't eat them.
Fourth, exercise to lose weight.
Exercise is divided into aerobic exercise and anaerobic exercise, and aerobic exercise is the most beneficial to lose weight. Can effectively help burn fat and accelerate human metabolism. Especially aerobic exercise that consumes more calories, such as brisk walking, mountain climbing and jogging.
Fifth, find like-minded friends.
Many people try to skip the last step. I feel that losing weight is not a very glorious thing. However, skipping this step has only disadvantages and no benefits. Finding a friend or family member who also needs to lose weight with you will greatly increase your chances of losing weight. You can encourage each other, remind each other not to slack off and give each other new skills. But also can share the experience of losing weight, especially the interesting things encountered in this process. Keeping a good mood can also promote the process of losing weight.
2, diet therapy
(1) Braised wax gourd
Ingredients: white gourd, sugar, chicken essence, oyster sauce, salt, soy sauce, soy sauce.
Practice: Peel the melon, remove the pulp, put a flower knife on the surface and cut it into squares. Add oil to the hot pot. When the oil is hot, add the wax gourd slices and fry until both sides are slightly golden yellow. Scrape the wax gourd to the side of the pot, add a little sugar in the middle and stir-fry it with the wax gourd pieces. Add salt, soy sauce and light soy sauce to make the wax gourd color evenly. Add a small bowl of water, stir well, cover the pot and stew until the wax gourd is cooked. Add oyster sauce, chicken essence and juice to the fire. Sprinkle chopped green onion on the pot.
Comments: Wax gourd contains propanol diacid, which can effectively inhibit the conversion of sugar into fat. In addition, wax gourd contains no fat and low calories, so it is a good food to lose weight. Wax gourd is rich in vitamin C and potassium, which is an essential trace element for human body and has the function of drainage and swelling reduction. At the same time, it contains low sodium salt, which has a good curative effect on hypertension, kidney is not good's disease and edema, and can reduce swelling and reduce blood pressure.
(2) Whole grains
Ingredients: brown rice, five treasures powder, dried radish, salt and oil.
Practice: Soak brown rice in clear water for 2 hours, add salt and oil to steam it, and then sprinkle with five-treasure powder and dried radish respectively to make the rice not astringent.
Comments: Brown rice can regulate unsaturated fat, strengthen intestinal peristalsis, and prevent constipation and intestinal cancer. Brown rice is rich in dietary fiber, which can combine with cholesterol and promote the discharge of cholesterol, thus helping to reduce blood lipid. Brown rice is a natural diuretic, which can promote metabolism and eliminate redundant nutrients and toxins in the body.
(3) steamed brown rice with coix seed
Ingredients: Coix seed and brown rice.
Practice: Wash brown rice and coix seed. Pour a proper amount of water into the pot, add Coicis Semen and brown rice, bring to a boil with high fire, then cook with low fire until Coicis Semen and brown rice rot into porridge, and season with sugar or salt.
Comments: Coix seed is not only a Chinese herbal medicine, but also an excellent diet food. Coix seed has a very high ability to eliminate edema. Drinking coix seed water regularly can excrete excess water in the body in time, and coix seed water also has the effect of beauty. The nutritional content of brown rice is higher than that of ordinary 100 meters. Rich in vitamins and minerals, it is a healthy green food. The dietary fiber of brown rice can reduce the fat in the lower body and achieve the effect of slimming the lower body.
3. Exercise to lose weight.
1, start exercising in the first 2 weeks-load.
At the beginning of exercise, muscles gradually increase, but the speed of burning fat is not so fast, and the weight may not drop, but it will increase. If you use a body fat meter, you may see that your weight has increased or leveled off, but your body fat has decreased. As long as you don't worry about eating and drinking because you did exercise, you will see the results of losing weight in 2-3 weeks.
2. Aerobic exercise can effectively burn fat.
As long as it is all over the body, you can continue to exercise, such as walking. Jogging. Ride a bike. Swimming. Aerobic dance. Skipping rope and so on. As long as it lasts for more than 20 minutes, it is good aerobic exercise, so the weight loss must be based on aerobic exercise, and the effect will be good.
3. Muscle strength exercise can increase the body shaping effect.
Simply put, muscle strength exercise is a method to increase muscle weight-bearing capacity, also known as anaerobic exercise or weight-bearing training, such as dumbbells, sit-ups, push-ups, yoga, etc. If you don't want your metabolism to keep declining, you must do muscle strength exercise. In addition, if your weight loss exercise is mainly muscle strength exercise, the effect will not be too good, because muscle strength exercise can not continuously increase the oxygen intake of the body, so it is more difficult to burn fat.
4, exercise 5-6 days a week to lose weight faster.
Aerobic exercise can burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. Therefore, if you want to lose weight, you can't give up these two kinds of exercise, but at first it is suggested to give priority to aerobic exercise, supplemented by muscle strength. If you want to lose weight, you must strictly implement it. Exercise 3-5 days a week, and alternate aerobic and muscular exercises for 30-60 minutes. If it is really impossible to spend 30-60 minutes a day, it is ok to accumulate in stages.
Morning is the best time to exercise to lose weight.
If you exercise after waking up, your metabolism will increase, rising all day and consuming more calories.
6. Make your heart beat faster, but don't push yourself too hard.
The effect of losing weight has a great relationship with the length of exercise, so don't choose the kind of exercise that will be very tired after finishing.
7. Exercise time should be moderate.
Exercise for 30-60 minutes is the best choice for beginners, so 50% of energy comes from fat consumption. Senior athletes may wish to exercise for 60-90 minutes, and the energy supplied by fat will reach 70-85%. But if you exercise for more than 90 minutes for a long time, you may be tired and hurt your blood because of excessive fat consumption.
8. Keep exercising three times a week after losing weight successfully.
If you achieve the goal of losing weight, don't forget to exercise in a hurry. You can change the exercise from 5-6 times a week to 3 times.