1, record the daily calorie intake of food.
The principle of losing weight is that the daily calorie intake is less than the daily calorie consumption. Therefore, the combination of diet is particularly important, especially the food in the diet. It is often these small details that determine the success or failure of your weight loss.
If you eat too much, you have to run more.
If you fall into the "abyss" of wine and food today because of the influence of people around you, then you should jump out of this "abyss" through exercise, that is, consume that huge excess heat through exercise.
Of course, the best energy-consuming exercise is aerobic exercise, that is, we often say that running, swimming, aerobic and other moderate-intensity exercises, and the heart rate is best maintained in the range of the best aerobic heart rate: (220- age) x(60%~80%). In this process, it is best to keep a reasonable and smooth breath and run for more than 30 minutes at a time, so that your fat can burn "heartily" in your body.
3. It is best to consume 300 kilocalories every day.
According to the research, the human body needs to absorb 250 calories from the outside world every day to maintain the normal activities of the body. That is to say, if you want to lose weight every day, you must actively consume 250 calories every day to achieve the purpose of losing weight. To be on the safe side, we'd better eat 300 calories, so losing weight is basically a small case, but what is the concept of 300 calories? See the following:
1, 8km/h for 30-50 minutes.
2. Ride a bike for 60-75 minutes.
3. Walk for 60-90 minutes.
4. Swim for 30-45 minutes.
5, the game is about 1 hour.
After reading the above, we know how to eat correctly in the process of losing weight through exercise. Losing weight through exercise is the safest and most reliable way. If you let your efforts go to waste because of unreasonable diet, it is not worth it. prescriptive
1, lemon contains more citric acid, which can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation. 2. Tea generally believes that tea has the functions of eliminating boredom, reducing fat and lowering blood fat. 3. Xiaoyi Wen is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar. 4. Rabbit meat is high in protein and low in fat, and most of them are unsaturated fatty acids, so long-term consumption will not cause fat accumulation in the body. Adzuki bean is a kind of food with high protein and low fat. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation. 6. Garlic inhibits the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes). 7. Auricularia auricula is a kind of food with high protein, low fat, plenty of water and minerals. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer. 8. Lotus leaf tea can obviously lose weight by replacing tea with fresh lotus leaf 50 g ~ 100 g (dry lotus leaf 25 g) every day for 3 months. 9. Quail meat is a food with high protein, low fat and multivitamins, and its cholesterol content is also very low. It is an ideal meat for losing weight. 10, apples contain pectin, which is a soluble fiber and helps to lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation. 1 1, wax gourd has diuretic effect, which can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories. 12. Cucumber contains diacid, which can inhibit the transformation of sugary food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, smooth stool and low calorie content. 13, loofah soap and mucus contained in loofah are conducive to smooth stool and low calorie content. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron. 14, white radish contains mustard oil and amylase, which is helpful for digestion and fatty food metabolism and prevents subcutaneous fat accumulation. White radish also has the function of ventilation and promoting defecation. Porphyra has high fiber content and low fat content, which is easy to produce satiety and has the function of clearing heat and diuresis. 16, leek is rich in fiber, which can dredge the stool, expel excessive protein and fat in the intestine, and prevent fat accumulation in the body. 17, kelp contains a lot of fiber and inorganic elements (especially potassium is very rich), which has the function of relaxing bowels and diuresis. Frozen tofu Frozen tofu contains a lot of unsaturated fatty acids, which can effectively help the human body lower cholesterol, prevent arteriosclerosis and promote blood circulation. Moreover, tofu itself contains a lot of dietary fiber and phytosterol, which can reduce blood fat. The most important thing is that the acidic substances in tofu can absorb the fat in the stomach, help promote the peristalsis of the stomach, discharge excess garbage in the body, reduce the intake of animal protein, and play a certain role in losing weight. Cabbage Cabbage does not contain any fat, but it is rich in fiber and vitamins. It can promote the peristalsis of our stomach and accelerate the detoxification of our body, and the calorie is the lowest among vegetables. Not suitable for diet meals. What is suitable? Eating cabbage can make us feel full, control the right amount, and lose weight quickly. It's great! Carrots Carrots are rich in carotene, vitamin B 1, B2, C, D, E, K, folic acid, calcium and dietary fiber, almost comparable to those in the United States. People who are prone to gain weight are mostly due to low metabolic capacity and poor circulatory function, which leads to the accumulation of excess fat and water in the body and becomes the culprit of obesity over time. Carrot juice is like a powerful knife, used to cut off this vicious circle, which can be said to be an essential nutrition for beauty lovers every day. [1] Yogurt People who absorb calcium from yogurt have a flatter lower abdomen. Most yogurts
Some fungi contained in yogurt can promote the health of digestive system, reduce abdominal distension and constipation, and make your lower abdomen look flatter. But nutritionists generally believe that yogurt has more calories than milk. Generally speaking, the calorie of milk 100g is 57 kcal, sugar-free full-fat yogurt is 62 kcal, and sugar-containing skim yogurt is about 72 kcal. The main reason for the increase in calories is that a lot of sugar is added in the processing of yogurt. Therefore, you can't drink as much yogurt as you want to lose weight. Mushrooms contain a lot of nutrients and have the reputation of "vegetable steak". They are eaten in Shroomish.
To lose weight, don't worry about not getting protein's supplement. Mushrooms contain a lot of protein and up to 30% protein, and the vitamin content is also high, with 2.06 mg of vitamin per gram. In addition, mushrooms are also rich in carotene, and the cellulose in mushrooms is good for constipation. The calories in mushrooms are very low, and mushrooms also have antioxidant function. Using mushrooms can both whiten skin and lose weight, which can be described as killing two birds with one stone. What's more, mushrooms taste good and it's hard to get tired of eating. Vitamin D contained in mushrooms can also strengthen bones, so using mushrooms is an ideal way to lose weight. [ 1]