Well, tonight's class is very important, which is related to your life health, physical and mental health, and most importantly! Most! Most! The most important thing is the nutrition and health that we eat and keep in our bodies. Those who love learning should study hard, which is the most precious harvest for you!
Tonight I will share "slimming" and "slimming" around two core health. Are you excited to hear these two keywords? Gee, this is just what I need! Then let's start learning the core content of tonight's couple, so that everyone can gain a lot!
First of all, in life, we should pay attention to how many calories and nutrients we eat every day in our body. That is to say, the food you eat every day should be able to supplement the nutrients you need for your body, maintain our health and promote the effective absorption of nutrients in food. This is what we need most.
It is also very important in nutrition. What should we care about most? Of course, how to eat without getting fat, as well as the problems of slimming and nutrition, do you think it is our greatest concern? It's just that winter is coming and it's cold. We want to keep warm for our bodies. The food we eat is rich in protein and fat. After eating these foods, our bodies can replenish a lot of calories and feel warm. Then, when you feel that what you eat makes you feel cold, will you consider health, nutrition and not getting fat? This problem is what we are most concerned about and what we are most worried about.
I will share with you the knowledge about losing weight now!
Recently, I heard many friends around me say that they are obese. Speaking of obesity is also our most distressing thing. There are many ways to lose weight, and the effect of losing weight is not necessarily. We usually do not pay attention to living habits, which will lead to obesity becoming more and more serious. Here are two ways for everyone to learn, and how to lose weight in several aspects.
The benefits of getting up early
Girls who want to lose weight can try to get up early in the sun. Sunshine in the morning helps to regulate appetite and metabolism. At the same time, it also explains why people lose weight in summer, that is, they can get in touch with more sunshine earlier.
How to form the habit of getting up early
Getting up early should be gradual. It is easier to get up a few minutes every day than to get up an hour suddenly.
First of all, get up early 15 to 30 minutes than usual, stick to it for a week, get up early after getting used to it 15 to 30 minutes, until the best time is adjusted.
You can put the alarm clock away, so you have to force yourself to get up to turn it off.
It's best to get dressed or put on pajamas and leave the bedroom after getting up.
Getting ready to get up early the night before and thinking about what to do after getting up can also quickly cultivate the habit of getting up early. For example, fold the clothes in advance and put them on the bed, so that you can put them on directly, so that everything can be planned and you can get up in one go.
Finally, if you are afraid that your willpower is not enough, you can ask your friends to get up early and urge each other. It will be much easier to stick to it. You can also arrange to make breakfast for your family every day and get up with what you want to do every day, so it is not so difficult to get up early.
How to eat breakfast?
After a long night's consumption, the human body needs breakfast to supplement it, but many people don't eat breakfast because they are in a hurry to go to work, which is not desirable. Eating breakfast early can make you energetic all day.
Drink a glass of warm water first. Replenishing the water lost when sleeping at night can accelerate the metabolism of renal glands, clean up the stomach and achieve the effect of detoxification.
Eat some coarse grains. Supplement dietary fiber and pad the stomach.
Eat more protein. Just a cup of milk or a cup of soybean milk, and then a poached egg, so that the body can eat high-quality protein.
Finally, add fruits and vegetables. Fruits and vegetables are rich sources of vitamins A and C, which can promote intestinal peristalsis and maintain acid-base balance in the body.
2. What kind of exercise do you choose?
Just getting up is not suitable for strenuous exercise. You can practice some soothing stretching exercises and use these ten to twenty minutes to open your body.
Chest expansion and stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head, then cross your fingers, palms outward, take a deep breath, extend your ankles as far as possible, and lift your toes up 90 degrees. Exhale after completion, relax and repeat the action several times.
Thin waist stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head and palms up. Then cross your fingers, palms inward, take a deep breath, and at the same time straighten your toes and extend your legs downward. Exhale after completion, relax and repeat the action several times.
Abdominal contraction and extension exercise
Lie flat on the bed or mat, face down, legs together, body relaxed, hands on the ground. Take a deep breath, bend your left leg 90 degrees, and support your upper body with abdominal strength. Exhale after completion, relax and repeat the action several times.
The benefits of going to bed early
Lack of sleep will lead to the disorder of physiological clock, which is also one of the causes of obesity. Most people tend to associate sleepiness with obesity, ignoring the potential connection between "lack of sleep" and obesity, but in fact they are inseparable. A study involving 68,000 American women for 16 years shows that those women who can only sleep for 5 hours a day weigh more than those who can sleep for 7 hours a day 15 kg.
This is mainly due to the lack of sleep time, which leads to the disorder of human physiological clock and affects the secretion of hormone "leptin" in the body, and "leptin" is an important element to maintain weight. In addition, when people lack sleep, they are often too lazy to move because of lack of energy, which is also easy to cause obesity.
When your body craves sleep, it doesn't crave food.
1, pay attention to the dinner time
When sleeping, the digestive system should also "rest". Eating too much will disturb sleep. Similarly, eating too early and being too hungry before going to bed will also affect sleep, so the interval between dinner and going to bed is 4 hours.
Try to have a light dinner, because among carbohydrates, fats and protein, fats are the most difficult to digest and take the longest time to empty in the stomach. If you eat a lot of high-fat food at dinner, your stomach will often empty for more than 4 hours, so when you go to bed, your digestive system is still working hard. When these messages are transmitted to your brain, it will make your brain active and lead to insomnia.
2. Pay attention to bedtime activities
The activity before going to bed should not be too intense, otherwise the nerve cells in the brain that control muscle activity will be in a very strong state of excitement. This excitement will not subside in a short time, and people will not fall asleep soon. So, leave yourself 30 to 40 minutes before going to bed every day and do some light exercise, such as yoga, which can not only help you sleep, but also help you burn calories all day. Do it before going to bed every day. After a long time, you will inadvertently find yourself thinner.
Step 3 relax and soak your feet
Soaking feet helps to promote blood circulation. Before going to bed every night, soak your feet with hot water of about 40 degrees. It is best to soak your feet for about 20 minutes, which will have a good effect of helping you sleep. In addition, when soaking feet, you can also try to add pebbles, while soaking feet and grinding feet, which will play a role in promoting the smoothness of human meridians, soothing the liver and regulating qi, calming the nerves and calming the heart, and can better improve sleep.
Step 4 massage
Before going to bed, you can do some simple massage and pat the whole body meridians. First pat the head from front to back, then rub the hands and ears until you feel the ears are hot, and finally pat the body, from the back of your hand, shoulders, armpits, waist, outer thighs and inner thighs in turn, until the whole body is soft.
Step 5 listen to music
Listening to music before going to bed can help you get a better sleep, and it can also treat insomnia. I like western classical music, such as lullaby, serenade and folk music. It has a good effect of helping sleep.
Well, this is to lose weight from our sleep health and get in good shape. What is the other way? Can you think of it? It's time to develop mental exercise, that is, to lose weight scientifically, which is also the dry nutrition I recently learned in the class of "losing weight scientifically, being happy and healthy". Now I will share the dry goods with you!
Everyone knows our most commonly used slimming methods: it includes surgery, acupuncture, laxatives, strenuous exercise, dieting and liposuction, and the harm is obvious! Right? These are harmful to the body, can not guarantee nutrition and health, let us lose our health. There is a saying: "When you start doing anything, you must find a way out for yourself. The way to do things is wrong, and your efforts are in vain. " This sentence woke us up. You have to find a way to lose weight scientifically, and it must be effective and good for your health, right? Your method is not right, no matter how you lose weight, it will not only have no effect, but will do harm to health and nutrition. All, the method is crucial!
The food you eat every day has calories, which accumulate for a long time without exercise, resulting in the thermal effect of food, that is, the heat in the food you eat slowly spreads to the whole body. When these calories reach your whole body, your fat forms a lot of calories, which leads to obesity.
How can we effectively adjust weight loss and feel the healthy and happy experience of scientific weight loss?
You can take the latest series of nutrients to lose weight.
It can prevent and delay the absorption of calories in foods rich in sugar such as bread, cereals, macaroni, rice, potatoes, peas and dried beans.
In order to inhibit the activity of biochemical enzymes to the maximum extent, it is best to take it before meals to ensure that food has entered the large intestine when it enters the abdomen. The effect of taking it between meals is not obvious, and it is basically ineffective after meals. If you feel full in your stomach for a long time and rarely feel tired between meals, it means that the product has already worked, and you can take it at any time before eating sugary foods without restrictions; There are no side effects, but some sensitive people will feel queasy.
Well, it can prevent the body from absorbing carbohydrates and preventing carbohydrates from being stored in the body and converted into fat. Therefore, it is also called carbohydrate blocker. This is the first and only nutritional supplement that can inhibit carbohydrate absorption. This product does not affect the absorption of vitamins and minerals and the utilization of dietary fiber. It is a natural food supplement without ephedra, which is made from fermented soybean and kidney bean extracts. It will be of great help to your ongoing weight loss plan.
α amylase and α glucosidase are two important digestive enzymes, which can decompose starch and monosaccharide into small molecules. The decomposed small molecular substances are easily absorbed by the human body, and may be converted into fat for storage after absorption. This product can inhibit the activity of these two enzymes, so eating this product before meals can prevent most of the sugar and starch from being absorbed.
Then control the absorption of sugar and starch in foods rich in carbohydrates such as bread, cereal, macaroni, rice and potatoes in a gentle way, without affecting the absorption of vitamins, minerals and dietary fiber in food, and help you lose weight healthily. This is a natural and non-irritating way to control carbohydrates. Does not contain ephedra. Can keep full for a long time, reduce hunger, and make the weight loss plan easier.
I have to remind you that the main reason for obesity is that the body consumes too much sugar food, and when the liver and muscles can only store a small part, the body will secrete more insulin, which will promote sugar to enter cells and store it in the form of fat. To make matters worse, insulin will order fat cells to wrap fat tightly, so that the fat stored in cells is not easy to be released, which is why people who eat too much sugar food are prone to obesity, and the metabolic rate of fat is poor, and the metabolic efficiency of the body is not enough to consume excess calories, resulting in. Soybean extract (glycosidase inhibitor) has great affinity in intestine, which can compete with polysaccharides in food, inhibit the hydrolysis of carbohydrates in small intestine and delay the absorption of monosaccharides such as glucose in digestive tract. It can inhibit the rapid rise of blood sugar after meals and achieve the effect of lowering blood sugar. The biggest feature is that it will not cause adverse reactions such as hypoglycemia.
Kidney bean extract (amylase inhibitor) is taken from glycoprotein contained in kidney bean, which will form a complex with sugar molecules, thus blocking the action of sugar digestive enzymes, thus effectively inhibiting the absorption of sugar, reducing calorie intake and achieving the effect of losing weight.
Okay？ Did you learn the knowledge of "losing weight scientifically, being happy and healthy" today? Today we learned two things, one is healthy sleep, and the other is scientific weight loss. These nutritional knowledge are dry food to help you lose weight healthily. If you study hard, you will show your perfect figure like lightning. Finally, I wish you all health, happiness and a happy life!
Thank you for your study and strong support for my creation, and thank you for your hard work! Here, my greatest wish is to help friends in need to solve health and nutrition problems. Thank you for your support!