Every day's "slimming moment"
6 a.m.-9 a.m.
It's time for breakfast. Breakfast is an important energy source for a new day, so don't eat it in a hurry. Breakfast rich in protein can really help you get rid of hunger. The best choices include eggs, sausages and yogurt. If you like sweetness, fresh fruit and oatmeal, it is also a good choice. In the morning, people's metabolism is the most vigorous time of the day, and fat is not easy to accumulate, so they can feel full, which can also avoid overeating because of hunger at lunch and dinner.
12 noon to 2 pm
It's time for lunch This meal should be rich and balanced. Chicken and fish are rich sources of protein, and vegetables and fruits are necessary vitamin supplements. Proper intake of nuts and olive oil is beneficial to health.
4: 30 p.m.
At this time, you need to replenish energy. You can eat vegetable salad or an apple, which not only supplements your physical strength, but also inhibits your desire to look forward to the upcoming dinner.
From 9 pm to 6 am the next day.
Eating is the easiest way to get fat these days. Of course, from another perspective, it is easier to lose weight if it is well controlled. Be sure to force yourself to form the habit of not eating after 9 o'clock every night. Over time, dieting has become a habit at this time, and your body has gradually become thinner.
Every month's "slimming moment"
I can't believe that the menstrual cycle, a good friend who comes every month, can also be your good friend to lose weight. What you have to do is to implement different slimming plans in different physiological periods.
A good friend's visit period
These days are the weakest period for women. In addition to mental malaise and abdominal pain during menstrual cramps, body temperature is lower and metabolism is slower at this time. If you take this bus for all the intense weight-loss exercises and special diet control, you will only feel uncomfortable because of the pressure brought by weight loss, not to mention the good weight-loss effect. So during menstruation, all you have to do is relax yourself, supplement rich iron and fiber foods, walk gracefully on the road, do some simple warm-up exercises and exercise your bones and muscles.
One week after the end of menstruation
I hope the weight loss effect will come out at the speed of bullet train. During this period, it is completely correct to try to implement your weight loss plan, because at this time, estrogen is secreted in large quantities, and you are not only in a happy mood, but also the whole physiological cell is very active, with good digestion, absorption and metabolism, and both physiology and psychology are at their peak. Coupled with diet control and exercise fat burning, you can definitely get twice the result with half the effort. Of course, nutritional supplements such as iron and minerals are absolutely indispensable, and even diet control should be implemented under the principle of balanced nutrition.
period of ovulation
At this stage, lutein will be secreted in large quantities after estrogen, and the appearance of lutein will bring some physiological and psychological changes to women, such as the slow decline of metabolic rate, the feeling of appetite opening and appetite increasing. During this period, in addition to gradually balancing the daily energy intake and energy consumption, the most important thing is to improve metabolic function. Improving metabolic function with simple and effortless breathing will not only help cells to be active, but also help to lose weight.
One week before menstruation.
At this time, women will find that their legs seem swollen recently, their backs are sore, and occasionally they will be constipated. At the same time, you may have a bad temper and even have a few pimples on your face. These are called premenstrual syndrome. At this time, the slimming plan should conform to the natural comfort of the body and be changed to a gentle slimming method, such as diligent massage and shiatsu, to alleviate the phenomenon of leg hydrops and constipation.
15. Exercise after menstruation
A recent study by the University of Adelaide in Australia shows that exercising in the last few days of the menstrual cycle is better than losing weight at other times-losing more fat. These days, progesterone, a female hormone, will start the fat conversion system: converting fat into heat to supplement the energy shortage caused by the physiological cycle. If you do moderate exercise, you can convert more fat into exercise energy. Women can burn 30% more fat than usual about two weeks from the end of menstruation to the next ovulation.
15. Exercise after menstruation
"Hug" green tea
Green tea can not only fight cancer, but also speed up metabolism. The results show that people who drink green tea three times a day or take green tea extract three times a day have a 4% faster metabolic rate than those who don't drink green tea. In other words, burn 60 calories a day and lose 6 pounds a year! This is probably because green tea contains catechuic acid, which can increase the level of norepinephrine in the body, and norepinephrine can speed up metabolism.
Eat more bananas.
Bananas are rich in potassium, which can accelerate metabolism by regulating the balance of water in the body. If your body is short of water, your metabolic rate will decrease, and fat burning will also decrease. Make sure to consume 2000 mg of potassium every day, while a banana contains 450 mg, a glass of milk contains 370 mg and an orange contains 250 mg.
4. Iron is essential.
You should not only practice equipment, but also eat more iron-containing things. A nutritionist at new york University Medical Center explained: "If iron is insufficient in the body, the cells in the body will not get enough oxygen, thus reducing metabolism." We can also eat some multivitamins, most of which contain about 18 mg of iron (recommended daily intake for adults), or we can stick to eating iron-rich things, such as lean meat, chicken, iron-rich cereals, beans and nuts. If you still feel tired and depressed, you should go to the hospital for a blood test to see if there is anemia before deciding what to do.
5. water, cup after cup
The latest research in Germany found that drinking 17 ounces (about two cups) of water in a certain period of time will accelerate the metabolism of the human body by 30%. According to this research result, drinking 1.5 liters of water every day can burn 17400 calories every year, losing 5 kg.
Pay attention to thyroid gland
7. Eating breakfast is a good habit.
Studies show that eating breakfast is an important factor to lose weight. A study published in Obesity Research shows that 80% of people who can control their weight well have the habit of eating breakfast.
8. Dairy products are irreplaceable.
A magazine on obesity research says that women who eat/drink skim cheese or low-fat yogurt three or four times a day burn 70% more fat than women who drink less dairy products. Calcium is like a valve, which can open the channel of burning fat faster. But eating calcium supplements such as calcium tablets can't get the effect brought by dairy products. Studies show that the best way is to eat dairy products every day, not other foods with calcium added. Daily 1200mg, taken three times.
12. Eating more fish is healthier.
We must understand an important principle: people who often eat fish have low levels of leptin (a hormone), while high levels of leptin are related to slow metabolism and obesity. Therefore, eating salmon, tuna and other fish three or four times a week can significantly improve the metabolic rate.
13. Eat some peanut butter every day.
Do you think peanut butter is easy to gain weight? Is it true?/You don't say. In fact, peanut butter is particularly rich in magnesium, which is a mineral that can effectively accelerate metabolism-it can provide sufficient power for human cells. The human body needs to consume 320 mg of magnesium every day. Eating a peanut butter whole wheat sandwich (containing 100 mg of magnesium) or 100 g of spinach (containing 80 mg of magnesium) can get the magnesium needed for one day.
14. Decompression and abdomen reduction
Many studies have proved that stress has a great relationship with abdominal fat accumulation. When you feel stressed, a series of hormones, such as cortisol, start to stimulate your appetite, and at the same time reduce your metabolism and promote the accumulation of abdominal fat, so you become a' small belly woman' like an inflated balloon. "So, the fat girl? Do your favorite activities that can effectively relieve stress, listen to soothing music or practice yoga every day.
15. Exercise after menstruation
A recent study by the University of Adelaide in Australia shows that exercising in the last few days of the menstrual cycle is better than losing weight at other times-losing more fat. These days, progesterone, a female hormone, will start the fat conversion system: converting fat into heat to supplement the energy shortage caused by the physiological cycle. If you do moderate exercise, you can convert more fat into exercise energy. Women can burn 30% more fat than usual about two weeks from the end of menstruation to the next ovulation.
19. Ensure adequate sleep
Adequate sleep is very helpful to keep in good shape. The increase of thyroid level caused by lack of sleep and the disorder of hormone secretion caused by stress will slow down metabolism. When you feel tired, the energy in your body used to cope with normal body functions has turned red. In other words, the calories used to burn fat are insufficient. Therefore, the way to ensure normal metabolism is to ensure 6 to 8 hours of sleep every night.