1, recommended for low-calorie food
Low calorie food 1: water
Water is the best choice to lose weight. Drinking water can't speed up metabolism, and it is also an accelerant for burning fat. Studies have found that drinking 500 ml of water every day will increase the body's metabolism by 30%.
Low calorie food 2: low fat dairy products
Studies have found that drinking 3-4 cups of milk or yogurt every day can reduce body fat by more than 70%. Dairy products contain a lot of calcium, which can help burn fat. But these dairy products must be low in fat.
Low calorie food 3: celery
Many people don't like celery. But to lose weight, you'd better fall in love with celery. Celery Han Ou contains a lot of calcium and potassium, which can reduce the accumulation of water in the lower body. Chewing celery for a long time is also good for exercising facial muscles and firming the face.
Low calorie food 4: spinach
Spinach is very effective for stovepipe to eliminate edema. Spinach can promote blood circulation, balance metabolism, and has a good effect on detoxification and eliminating edema in both legs. Spinach also contains a lot of cellulose, which can promote digestion and consume energy.
Low-calorie food 5: apples
The calories of apples are relatively low in fruits. 100 gram of apple contains 50 calories. But it takes 75 calories to digest and absorb 100 gram of apple. So eating apples is the best way to lose weight.
Low calorie food 6: kiwi fruit
Among fruits, kiwi fruit is also one of the essential foods to lose weight. In addition to vitamin C, kiwifruit is also rich in cellulose, which can increase the grading speed of fat, avoid excessive accumulation of fat in the body, and also has the effect of beauty and skin care.
Low-calorie food 7: oats
Oats are absolutely necessary for high-calorie foods. Oats can not only make you feel full, but also provide energy for your body and help it burn fat effectively. Eating a bowl of oats for breakfast can suppress appetite and reduce calorie intake. Eating a bowl of oats at night can avoid fat accumulation.
2. Ways to lose weight healthily
1. Drink 1 glass of water or a bowl of light soup before each meal, and pad your stomach first to reduce your appetite.
2. Breakfast should be simple, mainly low-fat, high-protein and high-fiber foods. Such as fresh fruit, whole wheat bread, yogurt, boiled eggs, oatmeal and so on.
Eating less and eating more meals every day can stabilize your blood sugar level, thus avoiding emotional impulses, relieving your original greedy appetite and greatly reducing the possibility of overeating.
4. Don't eat added sugar (including cakes and drinks). If you add a little sugar to the food you eat every day, you may not care. But after 1 year, the extra calories every day will accumulate in your body into 3 kilograms of fat-/kloc-30 kilograms after 0/year.
5. Eat high-protein food. The view that you can't eat meat in the process of losing weight is incorrect. Protein is an important part of the body. If protein is insufficient in the process of losing weight and muscle loss is excessive, it will easily lead to a decline in metabolism, which will become more and more difficult to reduce. In addition, protein food can effectively increase satiety.
6. You should arrange your daily exercise time according to your living habits. If you have a long and busy day, you should seize the time and do more exercise in the morning. And if you want to suppress your appetite, then the best exercise time is 4 or 5 o'clock in the afternoon. If you think it's too stressful, eight or nine o'clock in the evening is also a good time.
7. Replacing some staple foods with coarse grains such as potatoes or sweet potatoes can make you not eat or eat less other greasy foods. Many varieties of potatoes are nutritious and delicious.
8. Always read the reports of other people who have successfully lost weight online, so as to get spiritual touch and encouragement (but pay attention to distinguish between small advertisements selling diet pills).
9. You can add mustard, fruit or vegetables to a chicken or ham sandwich to make it more interesting.
10. When making delicious dessert, don't directly pour a layer of whipped cream on it. Skim condensed milk should be mixed with calorie-free sweetener or vanilla extract and stirred vigorously, so that we can get calorie-free whipped cream.
1 1. If you want to reduce cholesterol, you can "clear" the egg yolk in your diet and replace it with a small piece of low-fat white dry cheese.
12. Regular physical exercise with the main purpose of exercising lower body muscles (mainly your hips and thighs) can absorb the body's heat to the maximum extent. For example: walking, jogging, cycling, etc.
13. No matter what exercise you do, exercise is better than no exercise, so don't put off an exercise just because you don't have enough time to finish it. Any activity that makes you feel refreshed, such as cleaning the fallen leaves, cleaning the room, or taking your dog out for a walk, can be counted as an exercise. Remember that your body keeps burning calories in different ways 24 hours a day.
14. Remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.
15. Go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.