1, summer diet
(1) Bitter gourd mixed with kelp buds
Ingredients: 250g bitter gourd, 5g kelp bud, 0 tablespoon of 65438+ Hefeng soy sauce, a little pepper;
Practice: kelp buds are soft and drained; Slice bitter gourd seeds, wash with a little salt, and squeeze out excess water. Then put the kelp buds and bitter gourd into a bowl, add soy sauce and mix well, and sprinkle with pepper powder.
Principle: Kelp is a healthy diet food. Regular consumption can promote metabolism, help eliminate edema and consume excess fat. Cooking soup with kelp and meat can reduce the accumulation of fat on heart blood vessels and intestinal membrane, which is helpful to lose weight.
(2) Boiled mushrooms with carrots
Ingredients: carrot150g, mushroom 50g, soybean 30g, broccoli 30g, salad oil, salt, monosodium glutamate and sugar.
Summer diet makes plump figure slimmer and slimmer.
Practice: peel and cut carrots, slice mushrooms, soak soybeans and steam, and tear broccoli into small flowers. Heat an oil pan, add carrots and mushrooms, stir fry, add broth, cook over medium heat until carrots are cooked, then add soybeans, broccoli, salt, monosodium glutamate and sugar, and cook thoroughly.
Carrots are rich in carotene, vitamin B 1, B2, C, D, E, K, folic acid, calcium and dietary fiber, which is very helpful to lose weight. If you want to make a simple carrot recipe, just put the carrots in the cooking machine and juice them.
(3) Spinach porridge
Ingredients: 50 grams of spinach, 50 grams of jujube, and 0/00 grams of japonica rice/kloc;
Practice: Wash japonica rice and jujube, and add water to cook porridge. After the porridge is cooked, add the washed spinach and boil it again.
Principle: Spinach is rich in quercetin, dietary fiber, folic acid and iron, which is an indispensable nutrient for women, and plays a significant role in improving constipation, expelling toxin, promoting blood circulation and improving metabolism. In addition, spinach is rich in carotene, which can help you to beauty beauty.
(4) Tomato frozen soup
Ingredients: 5 tomatoes, half a cucumber, half a cup of green pepper, appropriate amount of onion, 1 tbsp olive oil.
Practice: Wash tomatoes, put them in a blender, add seeded cucumber, green tea powder, onion and olive oil, stir for 20 minutes, and then put them in the refrigerator 15 minutes.
Principle: The calories contained in tomatoes are very low, and the calories of five tomatoes are equivalent to a bowl of rice. In addition, the dietary fiber contained in tomatoes helps to clear the intestines and detoxify, thus achieving the effect of losing weight and detoxifying.
(5) squeezing bitter gourd juice
Material: 1 bitter gourd;
Practice: Wash the bitter gourd, remove the seeds, and put it into a juicer for juicing.
Principle: Momordica charantia can reduce cholesterol and triglycerides, and it is rich in nutrition, and the content of vitamin C ranks first among melons and vegetables. And its sugar and fat content is very low, suitable for dieters to eat. Squeezing juice is the most effective way for bitter gourd to lose weight and absorb nutrition. Bitter gourd juice, juice and residue are best eaten together.
2. Exercise to lose weight in summer
(1) cycling
Cycling is a simple and effective exercise to burn fat. Cycling burns a lot of body fat every hour on average, and it will burn 450 to 600 calories an hour, which is equivalent to running for an hour and a half! Riding a bike for an hour every day can reduce 1 kg in a week, and the effect is very obvious.
(2) boating
It is also a good choice to go boating with family or a few friends on weekends and in summer. Rowing posture can exercise people's arms and abdomen, which has a significant effect on reducing fat in arms and abdomen. The design of some fitness movements is also inspired by rowing posture. If you find it boring to stay at home in a fixed posture, you might as well really row.
(3) Go quickly
If you feel that running in summer is too hard, you can start the fast walking mode to lose weight. Compared with running fast, running fast is less harmful and the weight loss effect is better than jogging. When walking briskly, pay attention to the correct posture, try to straighten your back and swing your hands.
(4) dancing
Dancing with light music will make the whole people feel better. Moreover, the dancing movements are rich, which can make the whole body move. In order to achieve the goal of losing weight by exercise, Bian Xiao suggested that when choosing dances, you should choose some lively or large-scale dances.
(5) Yoga
Yoga is the patent of many girls. Yoga in summer is a good exercise. Yoga doesn't need to be intense, but it can make you forget some unhappy things faster and make your mood more cheerful. At the same time, you can also make yourself more confident to face life. However, it should be noted that when doing yoga, don't force yourself to do every movement in a standard way. Do your best.
When doing these exercises, you can avoid sweating a lot and burn fat well. If you are still eager for fitness in summer, don't try these exercises more.