1. Small coup to lose weight in spring
1, reasonable diet and nutrition
Many people will choose to be vegetarian or not eat some high-fat foods when they lose weight. In fact, this method can not effectively lose weight. Because vegetarian food, such as vegetables and grains, is indeed more than meat food with the same weight, but there are also many high-calorie foods in vegetarian food, and fatty foods are not easy to digest. After eating, the intake of starch foods and snacks can be reduced, which will play a positive role in losing weight. Therefore, eating the right amount of fat will not only affect the body shape, but also benefit bodybuilding. In diet, you can choose low-fat meat such as beef, rabbit meat and poultry meat, use as little oil as possible when cooking, and choose to eat cold salad at night to reduce oil intake.
2, a cup of warm water or a bowl of soup before meals.
A cup of warm water or a bowl of soup before meals can properly fill the stomach, increase satiety and reduce appetite. At the same time, warm liquid food can warm the stomach, speed up metabolism, promote digestion after meals, and improve detoxification and constipation. However, it is worth noting that cold boiled water or soup should be avoided as much as possible, because cold liquid food will cause a sharp drop in body temperature and even slow down metabolism, especially for friends with cold constitution, and cold liquid food will have an impact on constitution.
3. Try to eat less after 8 pm.
Try to finish your dinner before 8 o'clock, and protein will increase dramatically after 8 o'clock in the evening. If it is not digested in time, it will promote the accumulation of fat in the body, so it is best to eat it before dinner. In addition, we should also refrain from overeating and not eat supper, otherwise it will make our physique fatter and fatter.
Step 4 get enough sleep
Sleep is very important to lose weight, and the most important thing is the secretion balance of leptin and hunger hormone. Adequate sleep can make leptin fully secreted and control appetite. But if you often stay up late, hunger hormones will be secreted in large quantities and your appetite will break out. It is not easy to reduce it. On the other hand, when sleep enters the "non-REM phase", immune cells in the body will be activated and their resistance will be enhanced. If the sleep time is too short, the body's resilience will be weak, and it will lack a lot of physical strength in the process of losing weight, and the effect will be slower.
5. Burn calories by walking fast.
Walking can lose weight, but the effect is poor. Walking quickly can burn calories quickly and effectively. When walking, the posture is correct. First, the feet follow the ground, then the soles of the feet fully touch the ground, the upper body is straight, and the waist and abdomen are tightened to achieve the best effect of sweating a little. If you want to improve the exercise effect, swing your arms greatly and walk 15 minutes or more at a time.
6. Relax the evacuation pressure regularly.
Face all kinds of pressures in life, such as work, study and interpersonal communication. Modern people's life is basically a Wuzhishan that can't escape the pressure. Being in a state of stress for a long time, the sympathetic nerve in the body has always been dominant. Excessive tension leads to stress eating, and immunity will also decline. When you feel stressed, you might as well stop and have a rest, take a deep breath, relax your body and mind, and let the parasympathetic nerve take the lead. Especially before going to bed, doing some simple stretching exercises in bed, even just stretching, can promote the body's slimming factors, and you are no longer afraid of overeating driven by emotions and poor weight loss caused by physical decline.
2.3 spring diet food
1, strawberry: the most nourishing and slimming snack in spring.
Strawberry, known as the first fruit in early spring, is rich in vitamin C and polyphenols, which helps to nourish skin, resist oxidation and scavenge free radicals, and is also beneficial to the absorption of iron.
For weight loss, strawberries are also favored by many women and are called one of the most suitable snacks. American nutritionists have studied 17 kinds of foods with the same energy, and found that the foods that make people feel full most easily are oatmeal cakes and yogurt, while the fruits are strawberries.
Recommended diet: strawberry milk
Ingredients: strawberry 15, honey 60g, milk 120g.
Exercise:
① Wash the grass poison, remove the pedicel and put it into a blender.
(2) Add milk and honey to make juice for drinking.
Tips for slimming: In addition to helping digestion, it also has the effect of whitening and moisturizing skin.
2, roses: the best drink to promote metabolism
Drinking rose tea regularly can reduce cholesterol in the blood, promote diuresis, promote metabolism and help to lose weight.
Recommended diet: rose drink
Ingredients: 300g of tomato, 300g of honey, 40g of lemon juice and 40g of rose.
Exercise:
① Wash tomatoes, cucumbers and roses.
2 Mash cucumber, tomato and rose, add warm water and mix well.
(3) filtering the raw materials with a sieve, and taking out the juice.
④ Add lemon juice and honey and mix well.
3. Black tea: the first choice for warming stomach and scraping oil.
Black tea can warm the stomach, warm the uterus, increase metabolism and other effects, of course, it will also help us break down some excessive oil intake and play the role of scraping oil. Women who like to eat meat may wish to make some tea regularly, which is a more scientific and simple diet. Especially for women with slightly higher blood lipids, it is very helpful to drink it regularly.
Recommended diet: milk black tea
Ingredients: 250 ml of milk and a pack of black tea.
Exercise:
① Pour the milk into the milk pan and soak the black tea in the milk.
(2) low heat, cook for 3 ~ 5 minutes, turn off the heat when the milk turns light brown, and add a little sugar to taste.
3. Five ways to lose weight in spring
First, breakfast can't be less.
Many people are used to not eating breakfast, or just using snacks from roadside stalls, which is not acceptable. Studies have proved that skipping breakfast in the morning not only can't lose weight, but will increase the chance of getting fat.
Because skipping breakfast will make you eat more at noon and at night. This is not only difficult to digest, but your total intake must be much higher at the end of the day.
It is suggested that you can get up early 10 minutes, just 10 minutes to drink a glass of milk, eat some fruit or cook some porridge, so that you can get energy to cope with heavy work, and it is easy to digest, which is more conducive to losing weight than skipping breakfast.
Second, drink plenty of water and choose the right drinking time.
There are many flu in spring, so it is recommended to drink more water. And drinking water can also lose weight. However, grasping the time of drinking water can make weight loss get twice the result with half the effort. In the next time, you should drink enough water.
1, after getting up in the morning, drinking a cup of warm water can stimulate gastrointestinal peristalsis, excrete metabolites in the body, and reduce the chance of small belly. If constipation occurs, you can add some honey or a glass of lemonade to warm water to clear your bowels and relieve constipation.
Drinking a glass of water before eating can make you feel full, which can reduce your food intake and make you eat less.
3. When you feel hungry in afternoon tea, you can choose to drink more water or drink tea, which can not only increase satiety, but also control the desire to eat snacks, relieve fatigue and refresh your mind.
Besides paying attention to the time of drinking water, we should also control the amount of drinking water every day. Generally speaking, it is most appropriate to take 2000 ml ~3000 ml every day.
If you drink too much, it may increase the burden of renal function, and it will also cause too much water in the body, which will affect digestion and lead to edema. At the same time, remember not to drink water or drink less water before going to bed to avoid edema the next day.
Third, eat less oil and salt, and eat lightly.
To lose weight in spring, you always have to work hard on your diet. Spring is the season with frequent flu, so I suggest you have a light diet. Because a light diet contributes to the digestion of the stomach, makes the digestive system of the body smooth, improves the whole person, and increases the body's resistance.
At the same time, in addition to eating more vegetables, a light diet should also be cooked with less oil and salt. You know, excessive oil will increase the fat content in the body, and eating too much salt will increase the excess water in the body, which is easy to cause edema. So I suggest you eat less fried and fried food and eat more cooked, steamed and mixed food.
Fourth, eliminate body edema.
If you want to lose weight, you must eliminate edema, expel excess water from the body, and make the intestines smoother. Therefore, it is recommended that you eat more diuretic and detumescent foods, because these foods not only help to excrete excess water in the body, but also maintain normal kidney function. You know, if you have too much urine, the toxins in your body will be excreted and your metabolism will be strengthened. Can't you lose weight?
Recommended foods for diuresis and detumescence: celery, celery seeds, green tea, fennel, parsley, spinach, cucumber, tomatoes, oranges and other fruits and vegetables.
Fifth, eat more fruits and vegetables.
If you want to lose weight, you should eat more fruits and vegetables. You know, fruits and vegetables are the best sources of vitamins and minerals. Dietary fiber in vegetables helps the body to detoxify and defecate smoothly.
At the same time, fruits and vegetables contain a variety of nutrients, which can provide a lot of energy for the body. However, the intake of protein should not be ignored, and protein should be supplemented appropriately. For example, chicken, beef, lean meat, bean products and milk are all high-quality protein foods.
Recommended fruits and vegetables for weight loss: apples, tomatoes, bananas, kiwis, hawthorn, pineapples, oranges, Chinese cabbage, cucumbers, bitter melons, sweet potatoes, celery, radishes, etc.