1, supplement foods that don't gain weight.
1, dairy
There is evidence that dairy products are helpful. Of course, here we mean low-fat or fat-free dairy products. Calcium in dairy products also helps to keep bones strong, protect colon and control blood pressure. Fat-free yogurt, fat-free low-fat cheese and skim milk are the first choice for calcium-containing foods.
2. Cellulose
Whether it is insoluble fiber or soluble fiber, it is beneficial to your weight loss efforts. Insoluble fiber can increase the volume of food and produce satiety without producing a lot of calories. Foods rich in insoluble fiber include cereals, wheat, fruits and vegetables with high fiber content. Soluble fiber helps to stabilize blood sugar and can better control hunger and appetite. This kind of cellulose can also delay the residence time of food in the stomach and intestines, and the satiety lasts longer. Foods rich in soluble fiber include strawberries, apples, pears, oats, chickpeas and beans.
3. Sugar-free chewing gum
Contrary to what many people think, sugar-free chewing gum will not stimulate people's appetite. Chewing gum is an effective way to reduce people's appetite and prevent excessive calorie intake. Therefore, it is advisable to chew gum frequently.
4. Spicy food and capsaicin
Studies show that when you eat more spicy food, the speed of eating will naturally slow down, and you will drink more water, so you will soon feel full. If your taste buds can withstand the stimulation of spicy food, add red pepper to your meal.
5. Hot drinks
Sipping a low-calorie hot drink is a good way to resist extra calories when you are looking for snacks to eliminate boredom. Because it is a hot drink, you should sip it slowly for a long time. It is best to choose green tea and herbal tea, hot cocoa, skim milk, coffee and other beverages, as well as beverages below 100 calories.
6. Juicy food
Fruits and vegetables with high moisture content help to fill the stomach, so eat a small amount of staple food a day, supplemented by watermelon, lettuce, cucumber, mushrooms, grapes, melon and so on.
7. Divide into multiple parts in advance
If there is only one food in front of you, there is no chance of overeating. So, when you want to eat a snack, try to follow the principle of single serving.
8, no lipoprotein
Protein can accelerate metabolism after being absorbed, so make sure that every meal contains an appropriate amount of lipoprotein-free. High quality sources of lipoprotein-free chicken breast, canned light tuna, wild salmon, egg white, crab meat, shrimp, turkey breast, beans, red lean meat, low-fat dairy products, beans and lentils.
2. What's the best way to lose weight?
1. Do warm-up exercises
To lose weight by dancing, we must realize that this is an aerobic exercise, and the warm-up process is to prepare for activities, move joints and ligaments, and stretch limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Use low-intensity warm-up exercise to get you into the state and your blood circulation will be faster. When your body temperature rises and your heart rate increases, your body starts to sweat slowly, and then gradually strengthen the intensity of exercise.
Preparation before exercise is very important, and it is best to warm up carefully before dancing.
2. Have a hot drink before exercise
It can effectively promote metabolism and warm up the body in advance. Water can help speed up metabolism and give full play to the best effect in the shortest exercise time.
In this way, water can help expel toxins from the body and consume fat. Not only can you lose weight, but your skin will also get better. Dancing is an aerobic exercise, which can effectively help us lose weight, but aerobic exercise needs to follow certain rules to achieve the ideal slimming effect.
Eat foods rich in amino acids
Because I just started dancing to lose weight, my body can't adapt quickly. When doing aerobic exercise, the fat is burning, and the muscles will be tense and sore. Before exercise, eating some foods rich in amino acids, such as seafood rice balls or mapo tofu, can better relieve muscle pain and stiffness.
Persistence is the key to achieve good slimming effect in dancing. Many beauty lovers are often eager to achieve success at the beginning of the movement. Too much exercise leads to muscle aches, so they can't insist on "fishing for three days and drying the net for two days" Therefore, we should pay attention to proper exercise and take in ingredients that can avoid muscle soreness and stiffness during dancing.
Cooperate with massage
Dancing for aerobic exercise, over time, will easily lead to calf muscle strain, so when the exercise is over, you must cooperate with body massage, which will help relieve muscle tension caused by exercise and make your body more symmetrical. Leg massage is more important during massage. If this link is done well, it can help you shape a beautiful leg shape.
5. Keep the air circulating
Because you need to breathe in a lot of air to burn the fat in your body when dancing, keeping the indoor air quality is to keep the quality of this sport, so when dancing, you might as well open the doors and windows and breathe fresh air while exercising, which will keep you refreshed.
6. Relaxation after exercise is equally important.
During exercise, blood circulation accelerates and blood volume increases, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5 ~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
Exercise should adhere to the principle of "slow-fast-slow", step by step, not in a hurry. Get up slowly at first, and then get into exercise. When it's almost done, close it slowly, not too fast, so that the body can adapt.
7. Don't overeat after the jump.
If you exercise on an empty stomach before meals, such as dancing to lose weight, it only takes about 2 hours, then most of the calories you consume come from fat. Therefore, if you want to lose weight through exercise, you should not only grasp the appropriate amount of exercise, but also grasp the time of exercise. Step by step is much more rewarding than one exposure to ten cold.