1, the delicious way to lose weight in winter
1, soybean porridge
Ingredients: soybean100g, rice, sesame powder10g, salt.
Practice: first cook porridge with soybeans and add broth (canned). After the porridge is boiled, add sesame powder and salt to taste.
Step 2 steam crucian carp
Ingredients: crucian carp, ginger, onion, salt, etc.
Practice: put the cut crucian carp and ginger onion into the pot, steam for 8- 10 minutes and then take it out. Pour the distilled water obtained when steaming fish into a bowl for later use. Put Jiang Mo in a pot and stir-fry with oil. Pour the remaining steamed fish water into the pot, add salt, monosodium glutamate, a little sesame oil and pepper and cook until the same taste. After cooking, pour it on the fish and sprinkle a little chopped green onion on the fish noodles.
3. Fried sausages with corn and green beans
Ingredients: corn, green beans, sausage oil, salt.
Practice: Wash and drain the corn green beans and pour them into the oil pan to stir fry. Stir-fry for a while, then put on a plate and add sausage slices for later use. Then put the sausage into the pot where the corn and green beans are fried in advance and stir-fry until the sausage is fragrant. Pour in the pre-fried corn and green beans and continue to stir fry. Add appropriate amount of salt and cooking wine to taste until the corn and sausage are completely fried.
4, fungus tofu soup
Ingredients: auricularia auricula 25g, tofu 200g, a little salt, 1 bowl of chicken soup.
Practice: Wash the water-borne black fungus first. Slice tofu. Add chicken soup and salt to tofu and auricularia, and stew 10 minute. Serve.
5. shredded pork with mushrooms
Ingredients: fresh mushrooms, Flammulina velutipes, pork, ginger, onion, coriander, chicken essence, salt. Wash Flammulina velutipes and cut into sections. Wash mushrooms and cut them into thin slices. Shred pork and marinate with starch for a while. Cut the onion into chopped green onion and shred the ginger. Put the shredded pork in a hot pot and fry it in cold oil until it turns white. Take it out for later use. Stir-fry chopped green onion and ginger, then stir-fry shredded pork for a few times, then stir-fry mushrooms, finally add Flammulina velutipes, stir-fry with soy sauce, season with salt and chicken essence, and finally sprinkle with coriander segments.
2. Good habit of losing weight in winter
1, eat less and eat more.
Eat five times a day and eat less each time. Don't be afraid of being said to be greedy for cats. Irregular diet will turn you into a fat burning machine. Because of the long-term standard eating time, the conditioned reflex of the digestive system will generally enter the best working state immediately, and the absorption function of nutrients in this state is very strong. So you can eat yogurt and nuts in the morning and fruit or beef jerky in the afternoon instead of eating three meals in the morning, so as to ensure that you won't feel hungry and overeating during dinner.
2. Low calorie philosophy
0.5 kg =3500 calories. With the reference of bmi, you will know how many calories you should consume in a day. The previous formula is a low-calorie philosophy that reminds you to eat. Don't always eat and drink. For every 3,500 calories, the weight may increase by 0.5 kg, and vice versa.
Step 3 get up early and go to bed early
Eight hours of sleep is enough, and the best time to sleep is between 1 1 and 12 in the afternoon. Form this good habit, you will feel refreshed all day, and your motor cells will become active once they are mobilized. You can't exercise actively when you are depressed. You just want to sleep at this time, so it's strange to doze off on the sofa.
Step 4 weigh yourself in the morning and evening
Weight is the most worrying thing. Put an electronic scale at the door and weigh it when you go out and go home. The biggest advantage of electronic scales is that the numbers are accurate, accurate to the decimal point after kilograms. Limit your weight to around 1 kg, or you will have to reflect on whether you have eaten too much.
Step 5 wear a belt
Wearing low-rise pants is a fashion trend in recent years. There is no place to wear a belt at the waistline of many pants, so many girls don't wear a belt for a long time and gradually become wider and fatter. A belt that can help the waist exert strength, exercise abdominal muscles and control gastroptosis. Be sure to pick it up again, so that when you eat, you can feel the pressure of your stomach on your belt very quickly and remind yourself not to eat any more. On the other hand, wearing a belt can keep the line of the waist, so that fat will not stay here for a long time.
6 1 hour exercise
No matter how busy you are every day, you should spare some time for an hour of exercise. Climbing stairs, walking, standing and waiting for the bus and going to the toilet, we should cultivate our interest in sports and move our long-term stiff joints. In winter, vasoconstriction leads to insufficient blood supply to limbs, and often cold hands and feet. The most immediate way to dispel cold is to exercise more, speed up blood circulation, make your face rosy and your body warm. Stand on tiptoe, bend over, shrug your shoulders and turn your neck, and you can easily get rid of the poor appearance of timidity.
7. Crazy entertainment
It's tiring to be happy, laugh or scream while playing. Yoga laughter has a new way to lose weight. The best choice for winter entertainment is skiing and skating. The venue is empty, you can shout loudly, and no one will give you the cold shoulder. If you are still the king of K songs, then be a bully seriously, deeply interpret every song and adjust your breathing. You will find that your lower abdomen, chest muscles and back are very tense. Singing a song is equivalent to doing a comprehensive physical training.
8. Stay away from caffeine and nicotine
Don't smoke or eat too much caffeine. Coffee, cola, strong tea and wine should be controlled in moderation. The study of nutrition combined with kinematics shows that the energy balance of 300 ~ 500 calories will ensure balance and obtain the maximum exercise effect. These drinks, which are very irritating to the stomach, destroy the normal working mechanism and affect the energy balance of the body.
3, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.