1, recommend a small coup to lose weight.
How can beauty sharing lose weight quickly and healthily?
Beauty Xiao Wang's experience: I am most proud of losing 20 pounds and my chest hasn't shrunk. 65438120 has lost 20 Jin so far, but the chest has basically not changed, but the lower circumference has become smaller, that is, the meat on the back has disappeared. Her face is rosy, even her nails are pink. How to lose weight quickly and healthily;
Remember to eat raw peanuts when eating peanuts.
Buy raw peanuts (raw peanuts, preferably fresh peanuts, fried peanuts or salted peanuts, which will make you fat), eat 10-20 peanuts every two hours, chew slowly, chew and swallow, which can supplement oil and vitamin b2. My stomach was upset after eating it because of my reaction to the red skirt. I can peel off the red skirt before eating to ensure that my stomach won't feel bad again.
Drink jujube tea every day.
Prepare some jujube, American ginseng and safflower (a little) and soak in water every day. Just drink water, no sugar. It can regulate qi and blood, dredge meridians, dredge meridians and invigorate qi, but it won't always feel very tired.
Drink ginger and jujube water during menstruation.
Drink ginger and jujube water during menstruation (put it in the refrigerator after boiling in a pot and drink a cup while it is hot every morning). Soak your feet with hot Jiang Shui before going to bed at night to ensure smooth blood elimination during menstruation. My face is rosy now, even my nails are pink.
It should be noted that you should not think that it is good to lose weight quickly, you should not worry, you should pay attention to health, too soon will lead to nutritional deficiency and hair loss; Moreover, women are prone to anemia, which leads to pallor. The method I use is a good way to replenish blood and qi.
Eating raw peanuts, red dates, American ginseng, safflower and ginger is very helpful to women's health. It's not just for losing weight. Mm who feels weak such as qi deficiency, irregular menstruation and pale face can be tried, but safflower is hot, and mm with hot constitution should be put less.
2. How to lose weight is the healthiest
First, can you lose weight without eating staple food during weight loss? Why?
A: No, many people think that the staple food is rice and flour. Let me talk about my definition of staple food first. The staple food is carbohydrates, and the main components of carbohydrates can be summarized as staple food: rice, noodles, sweet potatoes, corn, potatoes, watermelons, whole wheat bread and so on. Even during the fat reduction period, the hazards of not eating staple food are as follows:
1, greatly reducing the metabolic rate.
The biggest harm of not eating staple food is that your metabolic rate will drop sharply in a day. As a direct result of this decline, the number of calories you burn every day is also greatly reduced. To put it bluntly, reducing fat is a process of consuming more calories than intake every day. A sharp drop in metabolic rate will inevitably hinder your fat loss process and bring great harm to your health!
2. It affects the training state and greatly reduces the training level.
Not eating staple food will greatly reduce your training, especially strength training. Carrying out strength training can not only make you burn a lot of calories during training, but also promote the improvement of metabolism throughout the day. Burning fat is a 24-hour job. You must work hard to improve your metabolism all day to make your fat burning road more convenient. Unqualified training can not only bring you beautiful muscle lines, but also affect your basal metabolic rate and hinder your fat loss process.
3, hinder muscle growth and promote muscle loss.
During the fat reduction period, muscle growth itself is more difficult. If you don't eat staple food, your strength training will be affected, and your body won't get enough nutrition to synthesize protein. At this time, your body only depends on protein and fat function. Not only will your muscles not grow, but you will lose a lot of weight. Don't forget, the more muscles, the higher the basal metabolic rate. In more than 20 hours outside of training, the higher the basal metabolic rate, the faster the fat will burn.
4, affecting brain health
If you don't want to be mentally retarded, you must not eat staple food. Your brain is mainly powered by glucose. Although fat and protein can also be decomposed for energy supply, maintaining adequate carbohydrate intake is the key to ensure the normal operation of brain energy supply. No one wants to be a savage with developed limbs and simple mind.
Second, can you lose weight without eating meat? Why?
No. Many people think that they get fat because they eat too much fat. In fact, no matter what you eat, even fruit, you will get fat if you eat too much. A reasonable diet and smart intake of fat are not only good for your health, but also important for reducing fat! Others believe that only unsaturated fat should be consumed during fat reduction, and saturated fat should be avoided. In fact, in addition to trans fats, saturated fats and unsaturated fats play a very important role.
1, polyunsaturated fat: inhibit muscle decomposition, relieve muscle pain, promote joint repair, promote fat burning, and prevent and treat cardiovascular diseases;
2. Monounsaturated fat: anti-oxidation, reducing LDL (harmful cholesterol) content and increasing fat burning rate;
3, saturated fat: promote the release of testosterone (promote muscle growth), generate cell membranes, and affect bone health.
Fat not only has the above effects, but also its powerful antioxidants can make your immune system stronger. In fact, unsaturated fat is a good energy source and can release energy continuously. Many professional bodybuilders consume a small amount of unsaturated fat (such as peanut butter) before going to bed to prevent muscle decomposition during sleep.
Not eating fat at all during fat reduction will not only do great harm to health and slow down the burning rate of body fat, but also cause endocrine disorders (such as menopause), reduce metabolism and affect the calorie consumption throughout the day.
3. Do you also need to reduce protein intake during fat reduction? Why?
A: It can't be lowered any more. The intake of carbohydrate and fat can be reduced during the period of fat reduction, but the intake of protein must not be reduced. Many people think that protein is very important for muscle building, but this is actually a very one-sided idea. Protein's importance to reducing fat is mainly reflected in the following aspects:
1, protein is extremely important to health.
The strongest muscle in your body is your heart. You can search online for the importance of protein to health, and there are many. Putting this in the first place is to tell everyone that reducing fat is not only for beauty, but also for health.
2. protein promotes muscle growth.
The more muscles, the higher the basal metabolic rate, and the more calories consumed outside of daily training. You only have 1-2 hours of training and 22-23 hours of rest every day! Be sure to pay more attention to your metabolic rate during the break. HIIT training, which is very popular today, mainly promotes fat burning by increasing resting metabolic rate.
3. The thermogenic effect of protein.
TEF food thermal effect, many people should not have heard of it, refers to the heat consumed by the human body to digest a substance. TEF in protein is very high, reaching 25% (that is, if you consume 65,438+000 calories of protein, your body needs to consume 25 calories). TEF of carbohydrate and fat is only 5% and 2% respectively.
4. protein can enhance satiety.
Fourth, how to eat the healthiest and most reasonable diet during weight loss? If you match the ratio of carbohydrate, fat and protein?
A: First of all, follow the following principles: on the premise of the same total calorie intake, try to eat less meals and drink more water. You must eat breakfast and don't skip dinner.
1, carbohydrate
Ideally, women in the fat-reducing period should consume carbohydrate 1.5-2g per kilogram of body weight every day. Ultra-low carbohydrate diet is very popular now, with carbohydrate 1g per kilogram. Although this diet will affect the training state to a certain extent, the effect is also good. It should be noted that if you go on this diet, you must consume a lot of carbohydrates every 6-7 days to prevent the leptin content from dropping and the metabolism from dropping significantly. In addition, carbohydrates are also divided into high GI and low GI. Eat a small amount of high GI carbohydrates immediately after getting up in the morning and training, and then eat low GI carbohydrates at breakfast and after training. In addition to these two periods, try to eat low GI carbohydrates in other periods.
2. Fat
Ideally, women should consume 0.5- 1g per kilogram of body weight every day during the fat reduction period. People used to think that the daily fat intake should account for 10% of the total calorie intake during fat reduction, but now it is denied by a large number of experiments (it should be 20%-30%). The most ideal state is that the intake ratio of saturated fat, polyunsaturated fat and monounsaturated fat is 1: 1: 1. Of course, it is impossible for the public to eat fat so finely, so it is recommended to eat more unsaturated fat and less full and fat.
3. protein
Ideally, women in the fat-reducing period should consume 2g per kg of body weight every day. The ideal food is chicken, beef, fish or eggs.
In short, healthy fat loss cannot be separated from scientific diet and training. Of course, it is impossible for the public to make such a detailed diet, but you can pay more attention to the food you eat. If you have nothing to do, you can also look at their nutrient composition table on the Internet, take a little time to roughly estimate the nutrient composition of your food and make appropriate adjustments. These are good habits that don't need much time and money. Distribute your nutrient intake evenly in every meal and eat more dietary fiber. However, one thing needs to be grasped. If you don't train at night, you should reduce the amount of pool water for dinner, and you can put the reduced amount in breakfast.