1 How to lose weight in winter
1. seaweed
Seaweed is a low-calorie and high-fiber food, and 20g dried seaweed has only 30 calories. Laver concentrates all kinds of B vitamins in laver, especially riboflavin and nicotinic acid. Vitamin B is an essential element for burning fat. Seaweed is rich in iodine, which can accelerate our calorie consumption and help us lose weight during exercise.
What is the best way to lose weight? Seaweed is the best choice and a healthy diet. Seaweed is low in calories and contains sodium and iodine ions, but not everyone is suitable for eating seaweed. People with poor renal function, hyperthyroidism or edema should be careful to eat seaweed.
When this kind of people choose seaweed, they'd better eat seaweed and don't put too much seasoning. So far, the only seaweed food without seasoning is seaweed and seaweed with sushi.
Seaweed has many advantages, and its calorie is very low. Eating kelp can supplement human sodium and iodine ions. Of course, seaweed also has its disadvantages. Its disadvantage is that it is a little greasy and salty. Therefore, we must be careful when buying seaweed and learn to choose seaweed correctly, especially for obesity caused by edema.
When choosing seaweed, we can't see how many kinds of condiments they contain from the composition, but judging from the arrangement order, it is often the most added for the first time.
2. Whole wheat fiber cake
For girls who can't control their appetite for biscuits, to avoid high-calorie wafer biscuits, cookies and sandwich cakes, they can choose high-fiber graham crackers to satisfy their desire.
High-fiber graham crackers graham crackers uses whole wheat flour, which is rich in fiber, which can help gastrointestinal peristalsis, facilitate digestion and prevent people from getting fat.
Cookies are often on the list of losing weight and fasting. The origin of biscuits can be traced back to Persia. Cookies are mainly baked from wheat flour, sugar and oil.
Many girls can't stand the temptation of crispy biscuits. It is best to avoid waffles, cookies and sandwich cakes when choosing, because they are extremely high in calories, and the calories of two sandwich cookies are as high as 360 kilocalories. Girls who want to satisfy their desire choose high-fiber graham crackers, and graham crackers uses whole wheat flour, which is rich in fiber, which can help gastrointestinal peristalsis and digestion.
Warm reminder:
When selecting high-fiber biscuits, we should pay attention to the ingredients on the package. Only when the fiber content is higher than 5g can we qualify fiber biscuits.
The daily intake of fiber biscuit fever should not be higher than 30g. Drinking more water when eating cookies can not only relieve the dryness of cookies, but also increase your satiety.
3. oven potato chips
The method of making microwave oil-free potato chips is very simple. Slice potatoes, rinse them with water, and wash off the starch attached to them. The heat will be lower. Drain potato chips, spread them on a plate, sprinkle some salt and put them in the microwave for 3-5 minutes. Finally, sprinkle with Chili powder or matcha powder according to your own taste.
Baked potato chips are low in calories and fat, but you can't eat more. In addition, coke and potato chips are obesity catalysts for coke and potato chips, so don't eat them together. Potato chips can be served with black coffee or fruit and vegetable juice. Of course, pure water is the lowest calorie.
4.dark chocolate
Dark chocolate is the variety with the least milk and sugar content in the chocolate family, so it is the least fattening in the chocolate family. When choosing chocolate, we should pay attention to comparing the cocoa content and sugar content of various chocolates.
Chocolate has always given people the illusion that it is easy to get fat and unhealthy, which is really unfair. Not all chocolates are the same. A recent study shows that dark chocolate can also help you burn calories and stay healthy. Generally speaking, dark chocolate with 70% cocoa content can help you burn fat. Chocolate is also a diet food!
In this study, the experimenters were divided into two groups: one group ate dark chocolate and the other group was milk chocolate. Wait a few hours for the chocolate to digest, then serve the pizza and let him eat it until he can't eat it at all. On average, the dark chocolate group ate 15% less pizza than the milk chocolate group.
Why is this? Dark chocolate contains a high concentration of cocoa butter, but it is rich in antioxidants, which is good for health. Therefore, the higher the cocoa content in dark chocolate, the more antioxidant components. At the same time, dark chocolate is rich in flavanols, which has been proved to accelerate blood flow to the brain, dredge blood vessels and lower blood pressure. In addition, accelerating metabolism can make you smarter!
Chocolate makes you feel full.
Other studies show that eating a small piece of chocolate can make people feel full, thus controlling their appetite and preventing them from taking in more calories, thus preventing them from gaining weight, which may explain why people who eat chocolate tend to have lower body mass index. However, just because this survey just wants to find out the relationship between eating chocolate and being slim, don't think that they can eat chocolate without restraint from now on. The correctness of the conclusions drawn from the survey needs more investigation and research to confirm. If you want to try whether chocolate really helps you keep fit, how to choose chocolate is very knowledgeable.
3. oven potato chips
The method of making microwave oil-free potato chips is very simple. Slice potatoes, rinse them with water, and wash off the starch attached to them. The heat will be lower. Drain potato chips, spread them on a plate, sprinkle some salt and put them in the microwave for 3-5 minutes. Finally, sprinkle with Chili powder or matcha powder according to your own taste.
Baked potato chips are low in calories and fat, but you can't eat more. In addition, coke and potato chips are obesity catalysts for coke and potato chips, so don't eat them together. Potato chips can be served with black coffee or fruit and vegetable juice. Of course, pure water is the lowest calorie.
4.dark chocolate
Dark chocolate is the variety with the least milk and sugar content in the chocolate family, so it is the least fattening in the chocolate family. When choosing chocolate, we should pay attention to comparing the cocoa content and sugar content of various chocolates.
Chocolate has always given people the illusion that it is easy to get fat and unhealthy, which is really unfair. Not all chocolates are the same. A recent study shows that dark chocolate can also help you burn calories and stay healthy. Generally speaking, dark chocolate with 70% cocoa content can help you burn fat. Chocolate is also a diet food!
In this study, the experimenters were divided into two groups: one group ate dark chocolate and the other group was milk chocolate. Wait a few hours for the chocolate to digest, then serve the pizza and let him eat it until he can't eat it at all. On average, the dark chocolate group ate 15% less pizza than the milk chocolate group.
Why is this? Dark chocolate contains a high concentration of cocoa butter, but it is rich in antioxidants, which is good for health. Therefore, the higher the cocoa content in dark chocolate, the more antioxidant components. At the same time, dark chocolate is rich in flavanols, which has been proved to accelerate blood flow to the brain, dredge blood vessels and lower blood pressure. In addition, accelerating metabolism can make you smarter!
Chocolate makes you feel full.
Other studies show that eating a small piece of chocolate can make people feel full, thus controlling their appetite and preventing them from taking in more calories, thus preventing them from gaining weight, which may explain why people who eat chocolate tend to have lower body mass index. However, just because this survey just wants to find out the relationship between eating chocolate and being slim, don't think that they can eat chocolate without restraint from now on. The correctness of the conclusions drawn from the survey needs more investigation and research to confirm. If you want to try whether chocolate really helps you keep fit, how to choose chocolate is very knowledgeable.
6. sour plum
Sour plum is an alkaline food, which contributes to the acid-base balance of blood value in the body, reduces liver fire, helps digestion of the spleen and stomach and nourishes the liver. Sour plum also has the functions of anti-aging, promoting fluid production to quench thirst and neutralizing acidic metabolites. For some girls who want to lose weight but love to eat, sour plum will be a good choice.
Sour plum is rich in phytochemicals, which can help the body effectively expel fat and toxins. Drink a cup of sour plum juice, your body's "cleaning" process will be greatly accelerated, and the liver can quickly and thoroughly expel those substances that may lead to obesity from your body.
7. red dates
Although jujube is sweet, it is a good food for healthy weight loss. Jujube contains a lot of vitamin C, which can reduce the level of cholesterol in the body. It is also rich in calcium and iron, and it also has a good therapeutic effect on female anemia. The calories of red dates are not high, so eating red dates as snacks can not only preserve health but also slim down.
Facts have proved that eating red dates every day can't lose weight, but eating red dates often can play a role in beautifying and enriching blood. At the same time, because of the high sugar content in jujube, it is a high-energy food, so if you want to lose weight, you'd better eat less jujube.
If you want to lose weight, it is recommended to eat reasonably and exercise. Need to set weight loss goals.
Keep a diary to lose weight, drink plenty of water, have perseverance and perseverance, control calories and fat, have a light diet, often eat fruits and vegetables, have a balanced diet and a negative calorie balance. Establish a good lifestyle.
8. Little tomato
Tomato is rich in collagen and fiber, which not only makes people feel full, but also absorbs excess fat in the body and excludes it from the body. In addition, the unique sour taste of tomatoes will stimulate the secretion of gastric juice, promote gastrointestinal peristalsis, improve metabolism and help to lose weight.
Small tomatoes can be used as both vegetables and fruits. Except all the nutrients contained in tomato, its vitamin content is 1.7 times that of ordinary tomato, and sugar accounts for only about 2%, with low calorie and rich dietary fiber. It is really a good product to lose weight and lower blood sugar. Small tomatoes also help the body digest fat and protein. But don't blindly eat more, 50~ 150 grams a day can meet the needs of the human body.
Eating tomatoes can make you slim down. Lycopene in tomatoes can reduce calorie intake, reduce fat accumulation, supplement multivitamins and maintain nutritional balance. Tomato slimming advocates eating a tomato before meals, which contains dietary fiber that is not digested and absorbed by the human body. While reducing the intake of rice and high-calorie dishes, prevent the body from absorbing more fat in food. The unique sour taste of tomatoes can also stimulate the secretion of gastric juice and promote gastrointestinal peristalsis, thus helping the dietary fiber in tomatoes absorb excess fat in the intestines and excrete it with waste. For people with cold constitution or weak stomach, you can choose to heat tomatoes or tomato juice.
There are many ways to lose weight by tomato diet, but it is difficult for many people to adopt a diet that needs to endure pain, and perseverance is rare.
If you want to lose weight, the tomato slimming method is undoubtedly the most ideal and relaxing. Using tomatoes to lose weight, according to statistics, you can lose 2 ~ 5 kilograms in the first month. This effect looks absolutely attractive. If you don't give it a try, I believe many people will not be willing. According to some people's experience, after the second month, the speed of losing weight will be slower.
If you want to be quick, you can add some auxiliary activities to enhance the weight loss effect. For example, walking, climbing mountains, doing some proper exercise, don't need to do those strenuous activities. The key is to stick to it easily without making people feel too tired, so that you can continue to lose excess fat. This is the current international popular tomato slimming fever.
9. low-sugar jelly
_ _ contains water-soluble fiber, which contributes to gastrointestinal peristalsis, has strong water absorption, and is easy to feel full after eating. The calorie of _ _ is very low, and the calorie of small cups of instant _ _ mainly comes from the added sugar, so it is a healthy choice to choose a low-sugar formula.
10. Boiled edamame
Soybean is rich in vitamin C, phosphorus, potassium and other trace elements, while soybean is rich in protein, but low in calories. Therefore, edamame will be the first choice snack in diet.
Soybean, commonly known as soybean and soybean, is the seed of soybean in panicum miliaceum, with a height of 30 ~ 90 decimeters and a stout, square and diamond-shaped stem. The pod is rectangular, 5 ~ 6 decimeters long, drooping and densely covered with long yellow bristles. 2 ~ 4 seeds, oblate and oval when fresh, 0.8 ~ 1.5 decimeter long, light green, yellow when dry, yellow-green or purple-black.
Speaking of the nutritional value of edamame, China and the West have their own ways. Chinese medicine believes that edamame is sweet and flat; Tonifying kidney, publishing, diuresis and clearing heat. Cooked edamame, fermented and dried in the sun, is bitter and cold; Solve the table and get rid of troubles.
Western analysis shows that soybean contains active ingredients such as protein 38%, fat 18%, carbohydrate 28.2%, vitamin 0.33%, and syringic acid. Pharmacologically, it can increase coronary artery and myocardial blood flow, increase cerebral blood flow and lower blood pressure. Despite many benefits, Europeans and Americans seldom eat edamame and bean products, because edamame has the characteristics of beany smell, so it is caused by eating habits.
Soybeans and soy products are good foods to supplement protein and minerals. Although it contains a certain amount of fat, most of it is unsaturated fatty acid beneficial to human body. Therefore, if you are full and don't eat extra soybeans, it will generally not affect weight loss.
2. Exercise suitable for losing weight in winter
1, running
Running is the best aerobic exercise at present.
Effect index: ★★★★★★★
Adapt to the crowd: almost everyone
Technical points: each time is not less than 40 minutes, and the speed is mainly medium or jogging.
Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
Step 2 climb the mountain
Mountain climbing has a better effect on the exercise of cardiopulmonary function.
Effect index: ★★★★★
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
Technical points: the climbing speed should be slow, and you can adapt to the temperature by increasing or decreasing clothes when going up and down the mountain.
The temperature decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function.
3. badminton
Badminton can continue to lose weight without rebounding.
Effect index: ★★★★★
Adapt to the crowd: almost everyone
Technical points: It is very important to prepare before exercise to avoid injury.
Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match.
Step 4 ride a bike
Riding a bike over mountains and mountains, coupled with speed, can consume more calories.
Effect index: ★★★★★
Adapt to the crowd: almost everyone
Climbing a mountain, combining speed and speed, can consume more calories.
It is best to go outdoors by bike. If you feel comfortable outdoors, you can use different intensity and rhythm, or do it on different terrain, such as changing the driving route and adding mountain climbing items.
You can try rhythm exercises, and the pedal can be stepped up and down. Try to pedal as smoothly as possible, don't jump on the seat, and keep your upper body relaxed. You can also try intensity exercises, slow down most of the time, and even talk while riding.
You can also do intermittent exercise, ride at a faster speed for 5 minutes, then relax 10 minutes, and then ride at a faster speed for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and form different intensity stimuli.