1, what should I pay attention to in my diet?
1, hot pot is also slimming.
Eating a hot hot pot this season is a great pleasure in life, but how to make everyone eat healthily and correctly is learned.
1。 Just be full, don't be greedy: Although the cooking of hot pot doesn't use grease, and the calories are lower than those of ordinary frying, frying and frying, it is easy to overeat if you eat too much, especially in "full" shops.
2。 Try to choose fresh food and use less processed products: The choice of ingredients in hot pot affects the calorie and fat content of hot pot. The processed products such as jiaozi and meatballs are high in fat and salt, so the intake should be reduced.
3。 Seasoning is mainly low in oil and salt: the calorie of one tablespoon of sand tea sauce is 108 calories, while dipping sauce made of soy sauce, onion, vinegar and pepper is more suitable for weight loss. If you pay attention to the heat at the bottom of the pot, such as spicy pot 1 0,840 calories and Japanese shabu-shabu 300 calories, you will be able to spend an unburdened autumn and winter by making good use of the above principles.
2, pay attention to three meals, do not eat less than one meal.
Some people have the idea that "since it is dieting to lose weight, it is better to reduce one meal every day and speed up weight loss", which is actually very wrong! When you go on a diet to lose weight, the amount of food you eat per meal is very small. If you eat less than one meal, you can't provide basic abilities for your body at all, which will seriously affect your health.
In addition, it is very likely that you will unconsciously increase the consumption of other meals and lose weight.
Among the three meals, it is the most wrong to choose not to eat breakfast, because morning is the most important moment to replenish energy and nutrition for the body and improve its function. Skipping breakfast won't help you lose weight at all!
3. Don't avoid spaghetti or cereal.
Pasta and cereal are rich in nutrition. Maybe you are worried that eating spaghetti and cereal will make you fat, but it is not.
The fiber of pasta and cereal will swell in the stomach like the fiber of fresh fruits and vegetables, absorb the fat in the blood, dredge the stomach, and never make you fat. Eating in moderation will also help.
Therefore, in the process of dieting, you can still eat some grains properly, such as corn, millet and black rice.
Step 4 eat in principle
Most people tend to eat more when eating out. This is a quick guide. Avoid taco salad in Xinjiang restaurants-it will push you to the abyss of obesity. When going to Italian restaurants, chicken sauce and pasta such as lasagna are taboo. The seasoning is extra.
5. Beware of the low-fat trap
Fat-free or low-fat cookies and cakes seem to be a guilt-free indulgence, but stop and read the label first. Manufacturers often use more sugar (and calories) to keep the taste. In addition, eating some olive oil will resist appetite and not eat too much.
6. Thin abdomen with legs
Adults walk an average of 3,000 to 5,000 steps a day; At this rate, I just keep my weight. But if you increase the number of steps to 10000 steps and eat too much, you should start to lose weight. Take the stairs instead of the elevator and take a walk during lunch break.
2. Equipment suitable for home use
First, the classification of common household fitness products
Treadmill, dumbbell, elastic rope, hula hoop, abdominal wheel, etc.
1, Fitness Equipment Treadmill: This is the most commonly used fitness equipment. People who rarely walk or run usually want to have a treadmill for aerobic exercise. The fitness effect of treadmill is worthy of recognition. Running faster and making the heart beat more than 120 times per minute can improve the cardiopulmonary function.
Advantages: It can improve cardiopulmonary function.
Disadvantages: it takes up a lot of space and is not easy to store.
2, fitness products rhyme _ dumbbell: dumbbells can not only help you thin your arms, but also have obvious effects on the sculpture of shoulder lines and back muscles. There are many books that teach dumbbells to keep fit. Bian Xiao recommended everyone to have a look. Fitness should also pay attention to science and health.
Advantages: there are many slimming demonstration movements, which are easy to learn. If there is no dumbbell, you can use a plastic water bottle filled with water instead.
Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.
3, fitness products elastic rope: human muscles are large and small, large muscles can be trained with heavy dumbbells, small muscle groups (such as the back arm) can be used elastic rope. After doing dumbbell weight training.
Advantages: Very effective for small muscle groups that are difficult to train.
Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.
4, fitness products Hula Hoop: Many artists with small waists admire Hula Hoop very much. Hula Hoop is really so effective, but stick to it! Whether you are a bucket waist or a thin straight waist, as long as you exercise for 20 minutes every day, the obvious waist line will come out after one week! It is suggested that when shaking, we should exchange the left and right shaking to balance the waist muscles and make the waist line have a balanced aesthetic feeling.
Advantages: The effect of waist line sculpture is quick and obvious.
Disadvantages: I will have a backache for a day or two at first.
5, fitness products abdominal wheel: the first contact will definitely feel very hard, because after doing it a few times, you will sweat, but after doing it, there will be obvious feelings in the abdomen, so girls with more abdominal fat must not be lazy, step by step. Increase the number of times and persevere. I believe you can see the lovely abdominal muscle lines like stars soon!
Advantages: you can train the muscles of your arms and abdomen at the same time.
Disadvantages: If you use the wrong force, you may feel sore hands but not your abdomen.