1, yogurt apple fishing
Ingredients: apples, old yogurt, raisins and almonds.
Exercise:
1. Cut the apple into pieces, cut into bite-sized pieces, and arrange them on a plate.
2. After washing the raisins, cut them into cubes and sprinkle them on the apple slices. After washing the raisins, cut them into cubes and sprinkle them on the apple slices.
3. Stir the old yogurt evenly and pour it on the apple. Stir well and serve.
2, diet weight loss tips
1. Control quantity. If you eat more foods with lower calories, the calories will accumulate enough to make you fat. Yogurt and apples are low in calories and have the effect of losing weight, but don't overeat yourself. On the one hand, it can't achieve the goal of losing weight, on the other hand, eating too much at night will put pressure on the stomach and liver.
2. If you must eat midnight snack before going to bed, you'd better eat it two hours before going to bed. It takes your stomach some time to digest the food you eat, so avoid eating too late.
3. Drink plenty of water. Half an hour after a meal, drinking some water can help digestion, but be careful not to drink too much, or your eyes and face will be edema the next day.
Drinking yogurt and eating apples at night is very beneficial to lose weight, and eating on an empty stomach is not harmful to the body. You can use this method to relieve hunger.
Step 3 exercise to lose weight
According to the "sports pyramid" theory, the sports in our daily life can be divided into five categories: physical activity, stretching exercise, aerobic exercise (leisure exercise), muscle fitness exercise and static activity. The following editor teaches you which exercises are the most weight-losing, how to maintain a "dynamic" life, increase the number and time of our exercises, and promote weight loss.
The first category: physical activities of life forms.
In our daily life, lifestyle physical activities occupy a lot of time, including walking, climbing stairs, doing housework, commuting, going to the streets, doing things, shopping, cycling, gardening and so on. Ordinary white-collar workers spend 1-2 hours commuting every day, so if you don't specialize in aerobic exercise and leisure exercise, commuting and walking are valuable exercise opportunities.
Editor's suggestion: these physical activities of life forms should be done as many times as possible every day, with moderate intensity, and the time spent on these activities should be more than 30 minutes every day.
For example, you can take the subway or walk after work, so you can increase your exercise time by choosing to go home quickly; If time permits, climb stairs instead of taking the elevator; Doing housework and storing clothes and household items after returning home can not only exercise, but also make the environment more comfortable and make you feel better!
The second category: stretching.
In recent years, yoga has become more and more popular. Yoga, stretching, aerobics, etc. They all belong to stretching exercises, and the purpose of exercising muscles is achieved through some specific stretching exercises and breathing rhythms. Most female dieters prefer stretching, especially slimming yoga.
Editor's suggestion: When practicing stretching exercises such as yoga, try to exercise for 5-7 days a week, preferably every day. It is advisable to stretch until the muscles feel tight. Practice 6- 10 stretching every time, each action lasts for 30 seconds and stays for 3-5 breaths.
The third category: aerobic exercise and leisure exercise.
Aerobic exercise is very effective to lose weight, and there are various forms, including brisk walking, jogging, aerobics, swimming, cycling, water aerobics, climbing machine, sliding machine, playing Tai Ji Chuan and so on.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
Leisure sports are mainly sports, most of which are ball games, such as table tennis, basketball, football, softball, golf, volleyball and squash, which are highly competitive.
Editor's suggestion: aerobic exercise and leisure exercise, 3-5 days a week, lasting more than 20 minutes each time. The intensity varies from person to person: 20-30 years old, the heart rate should be maintained at around 140 beats/min during exercise, 40-50 years old, 120- 135 beats/min during exercise, and people over 60 years old 100-6544. Exercise 3-5 days a week for more than 20 minutes each time. Long-term adherence can effectively reduce fat, enhance the body's coordination ability, enhance immunity and prevent diseases.
The fourth category: muscle fitness exercise
Many friends have tried sit-ups, sit-ups, push-ups, elastic bars, tension bands, weight-bearing training and other exercise methods, all of which are muscle fitness exercises aimed at exercising muscles. Many male friends sweat profusely in the gym just to exercise their chest muscles, abdominal muscles and arm muscles, so as to make themselves stronger and more perfect. After losing excess fat, continue to exercise your muscles and let them develop.
The key to losing weight is not to lose weight, but to lose fat. When many friends started to lose weight, they lost a lot of fat, but actually lost a lot of water. Friends who lose weight through exercise know that sometimes the weight rises instead of falling, but the waistline and arm lines do get better and the curves are obvious. This is because while reducing fat, exercise also increases muscle mass. Muscle is heavier than fat, so there will be situations where you feel that your body is getting better, but your weight will rise instead of falling.
Editor's suggestion: muscle fitness exercise should be done 2-3 days a week, and the intensity slightly exceeds the load of muscles. Do 1-3 groups for each exercise, with 8- 12 times in each group. It is best to train under the guidance of a professional fitness coach.
The fifth category: static activities
Sitting at a desk surfing the Internet, playing video games or sitting on the sofa watching TV are all static activities. Sedentary, not only increases the chance of suffering from lumbar spondylosis, but also easily causes fat accumulation.
Editor's suggestion: Try to shorten the time of static activities, and don't sit for 60 minutes. When surfing the Internet or watching TV, you can stand up and walk around every 30 minutes, stretch, kick, pour a cup of boiling water, or look out the window and let your eyes rest for a while.
Developing healthy living habits is conducive to losing weight. These kinds of exercises, 39 weight loss editors have given detailed exercise suggestions. I hope that netizens who want to lose weight can really make up their minds and stick to it for a long time. I believe that they will definitely receive a significant weight loss effect!