1, autumn diet food
green vegetables
This is undoubtedly the first food for a healthy diet. They may not be as delicious as you want, but they are a real source of nutrition. Green leafy vegetables are rich in fiber, folic acid, protein, calcium, iron, vitamins and powerful antioxidants, which can not only help you lose weight, but also help you reduce the risk of heart disease, stroke, osteoporosis and cancer.
If you think it's too cold to eat vegetable salad in cool autumn, you can consider vegetable soup. Properly cooked vegetable soup is low in calories but high in nutrition. No matter what soup you want to make, make sure you don't add any fat or salt. Broccoli soup, tomato Luo Songtang, cabbage soup, onion soup and cabbage soup are all very good choices.
cereal
Not all grains have the function of losing weight, but low-fat grains are the exception, which is very suitable for eating as a dinner when losing weight. Common in the market, such as Kellogg's special offer.
Not all grains have the function of losing weight, but low-fat grains are the exception, which is very suitable for eating as a dinner when losing weight. Common in the market, such as Kellogg's SpecialK crispy wheat and rice chips, this crispy chip is mainly composed of rice that Asians like to eat, and with wheat, it brings full satiety, rich in plant protein and cellulose, and contains 9 vitamins and minerals to meet the needs of the body; At the same time, the fat content is less than 2%, and the big bowl will not make you fat.
yogurt
Whether you choose homemade yogurt or purchased yogurt for lunch, it is excellent food for your stomach. But it is best to avoid buying fruit-flavored yogurt, because they are high in sugar, high in calories and low in nutrition. Choose some simple, ordinary or pure Greek yogurt, or make your own fruit-flavored yogurt (just add some fruits you like), so that you can get fitness effects and eat nutritious and delicious food. Yogurt is rich in calcium and protein, which helps to burn belly fat, improve your digestive system and prevent bloating and constipation.
Whether you choose homemade yogurt or purchased yogurt for lunch, it is excellent food for your stomach. But it is best to avoid buying fruit-flavored yogurt, because they are high in sugar, high in calories and low in nutrition. Choose some simple, ordinary or pure Greek yogurt, or make your own fruit-flavored yogurt (just add some fruits you like), so that you can get fitness effects and eat nutritious and delicious food. Yogurt is rich in calcium and protein, which helps to burn belly fat, improve your digestive system and prevent bloating and constipation.
apricot kernel
Nuts are high-fat foods, but don't worry, they are all healthy fats. But when you want to lose weight, you'd better choose almond. Almonds are rich in healthy fat, protein, fiber, magnesium, vitamin E, vitamin B and some effective antioxidants, including flavonoids and catechins. It keeps you full of energy, not only has the strength to fight, but also prevents blood sugar from peaking, which is good for your heart. A moderate amount of almonds can give you enough strength to lose weight without starving yourself.
Nuts are high-fat foods, but don't worry, they are all healthy fats. But when you want to lose weight, you'd better choose almond. Almonds are rich in healthy fat, protein, fiber, magnesium, vitamin E, vitamin B and some effective antioxidants, including flavonoids and catechins. It keeps you full of energy, not only has the strength to fight, but also prevents blood sugar from peaking, which is good for your heart. A moderate amount of almonds can give you enough strength to lose weight without starving yourself.
berry; bacca
There are many kinds of berries, from strawberries, blueberries and raspberries to blackberries, gooseberries and boysenberries. Berries are high-fiber foods, which help to reduce the absorption of calories in food. Of course, this does not mean that you can eat high-calorie food every day. Also, don't eat too many berries, which is bad for your health. You can add your favorite berries to your breakfast porridge, yogurt, salad or water, and this way of eating will also have amazing effects.
There are many kinds of berries, from strawberries, blueberries and raspberries to blackberries, gooseberries and boysenberries. Berries are high-fiber foods, which help to reduce the absorption of calories in food. Of course, this does not mean that you can eat high-calorie food every day. Also, don't eat too many berries, which is bad for your health. You can add your favorite berries to your breakfast porridge, yogurt, salad or water, and this way of eating will also have amazing effects.
You can choose some common fruits and vegetables in autumn. Of course, you can also choose the related grains introduced by Bian Xiao. In short, what is effective for losing weight is the best.
2, the most fat-consuming food
Freestyle 1 and 12 minutes can consume 836KJ of heat.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg.
Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
3, stretching exercise, insist on seven seconds at a time, the best effect.
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!
These are the fattest shared sports introduced by Bian Xiao. I hope everyone can learn this knowledge and apply it to their own weight loss career.