Generally, foods rich in dietary fiber can promote intestinal digestion and detoxification, so it is helpful to lose weight. However, people with weak gastrointestinal function are not suitable for eating too much high-fiber food, and partners who lose weight need to choose their diet according to their actual situation. So what high-fiber foods can you lose weight? What else should we pay attention to besides diet and weight loss?

1, high fiber food to lose weight

1, lemon

Lemon is rich in vitamin C, which not only has the effect of losing weight, but also has the effect of whitening. This is because citric acid contained in lemon can promote calorie metabolism, increase intestinal peristalsis and quench thirst, and it has always been one of the best foods to lose weight quickly.

2. Oats

Slimming effect: Oats are rich in water-soluble dietary fiber, which can stimulate gastrointestinal peristalsis, absorb a lot of cholesterol in the human body and excrete it, making your body lighter. Eating oats can also reduce hunger and effectively control calorie intake, thus losing weight. Moreover, it can also improve your constipation. Oats are not only nutritious, but also detoxify and lose weight. How can you miss this way of killing two birds with one stone?

Step 3: mushrooms

Slimming effect: Mushrooms contain crude fiber, semi-crude fiber and lignin, which is difficult for human body to digest. They can keep the water in the intestines, absorb the residual cholesterol and sugar, and excrete them, effectively improving constipation symptoms, and are non-toxic and light!

4. Sweet potato

Slimming effect: It is found that every 100g of fresh sweet potato contains only 0.2g of fat, which is about one third of that of rice. It is a good low-fat and low-calorie food. Moreover, sweet potatoes can effectively prevent sugar from turning into fat, and eating more is not afraid of gaining weight. Sweet potato contains a lot of dietary fiber, which will increase your satiety after intestinal expansion. Because fiber can't be digested and absorbed, it will stimulate the intestine, enhance peristalsis, achieve the effect of relaxing bowels and detoxifying, and make your stomach flat again.

5.celery

Slimming effect: Celery contains N vitamins and a lot of crude fiber, which can accelerate blood circulation, promote digestion and absorption, scrape oil and relax bowels, thus achieving the purpose of losing weight. In addition, celery also contains a lot of potassium, which can reduce the accumulation of water in the body, reduce edema and make you look thinner.

6, white radish

In addition to diet, weight loss should also pay attention to these:

1, chew every day

Studies have found that chewing sugar-free gum can improve the metabolism of the human body. Therefore, try chewing gum every day, and you can easily lose more than ten kilograms a year.

2. Improve intestinal health

Fruits and vegetables must be eaten every day: at least five servings of fiber-rich foods, such as fresh fruits and vegetables, should be eaten every day. Eating more vegetables helps to relax the bowels. Celery in vegetables and apples in fruits are all high-fiber foods.

3. Choose a low-calorie cooking method.

When cooking food, it is best to choose a low-calorie cooking method, such as boiling or steaming, which not only retains more nutrients in the food, but also contains less calories, which is very conducive to rapid weight loss and health.

4. Talk more while eating.

When eating, you should pay attention to the conversation, let yourself talk more, distract yourself and eat less, so as to control the calorie intake and achieve the goal of losing weight quickly.

Step 5 do more massage

Taking a hot bath can not only clean the whole body, but also relax people's tension. At the same time, in the process of bathing, using some massage cream for massage is helpful for skin maintenance and fat consumption.

2. Equipment suitable for home use

First, the classification of common household fitness products

Treadmill, dumbbell, elastic rope, hula hoop, abdominal wheel, etc.

1, Fitness Equipment Treadmill: This is the most commonly used fitness equipment. People who rarely walk or run usually want to have a treadmill for aerobic exercise. The fitness effect of treadmill is worthy of recognition. Running faster and making the heart beat more than 120 times per minute can improve the cardiopulmonary function.

Advantages: It can improve cardiopulmonary function.

Disadvantages: it takes up a lot of space and is not easy to store.

2, fitness products rhyme _ dumbbell: dumbbells can not only help you thin your arms, but also have obvious effects on the sculpture of shoulder lines and back muscles. There are many books that teach dumbbells to keep fit. Bian Xiao recommended everyone to have a look. Fitness should also pay attention to science and health.

Advantages: there are many slimming demonstration movements, which are easy to learn. If there is no dumbbell, you can use a plastic water bottle filled with water instead.

Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.

3, fitness products elastic rope: human muscles are large and small, large muscles can be trained with heavy dumbbells, small muscle groups (such as the back arm) can be used elastic rope. After doing dumbbell weight training.

Advantages: Very effective for small muscle groups that are difficult to train.

Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.

4, fitness products Hula Hoop: Many artists with small waists admire Hula Hoop very much. Hula Hoop is really so effective, but stick to it! Whether you are a bucket waist or a thin straight waist, as long as you exercise for 20 minutes every day, the obvious waist line will come out after one week! It is suggested that when shaking, we should exchange the left and right shaking to balance the waist muscles and make the waist line have a balanced aesthetic feeling.

Advantages: The effect of waist line sculpture is quick and obvious.

Disadvantages: I will have a backache for a day or two at first.

5, fitness products abdominal wheel: the first contact will definitely feel very hard, because after doing it a few times, you will sweat, but after doing it, there will be obvious feelings in the abdomen, so girls with more abdominal fat must not be lazy, step by step. Increase the number of times and persevere. I believe you can see the lovely abdominal muscle lines like stars soon!

Advantages: you can train the muscles of your arms and abdomen at the same time.

Disadvantages: If you use the wrong force, you may feel sore hands but not your abdomen.