1. Pay attention to five points of diet to lose weight
More and more people pay attention to diet health care, and more and more people want to lose weight in diet. This goal is not far away, as long as we grasp a few key points, we can eat well and get in good shape!
The first point: more.
As we all know, dietary fiber is very helpful for detoxification, which is one of them; On the other hand, foods containing a lot of dietary fiber, once ingested, are not easily digested and absorbed by the human body, so they will "stay" in the gastrointestinal tract for a long time after eating. The great function of these dietary fibers is that they are easy to absorb water and swell, and their volume can be increased several times, so it is not surprising that they feel full. Foods rich in dietary fiber are of course common! Such as fruits and vegetables, potatoes, bacteria and algae, soybeans, coarse grains and so on. Experts advocate eating 30 grams of dietary fiber every day. Its benefits are equivalent to the sum of coarse grains, flour, rice, vegetables, fruits and other ingredients eaten every day. It is a food worthy of attention!
The second point: big.
Of course, the "big" here does not refer to the size of the head, but to the "volume", that is, to choose food with large volume. For example, food with the same energy of 100 calories can be a small cake or seven or eight pieces; It can also be a glass of milk or a large plate of fruits and vegetables. The latter occupies far more space in the stomach than the former. The largest food category belongs to fruits and vegetables, because most fruits and vegetables have relatively high water content and a large space to fill in the stomach, especially when eaten raw. Therefore, in order to enhance satiety, you might as well come to a large plate of fruits and vegetables, which is excellent for satiety.
Number three: slow down.
Chew slowly, which is a way of eating that many people are advocating. As the name implies, food should be chewed slowly. According to the time, it is better to control the meal time at 20 ~ 30 minutes each time. According to the research, generally speaking, people's blood sugar level rises obviously after eating 15 minutes, and reaches the peak in about 30 minutes. At this time, the brain will feed back a "full" signal to the stomach, thus reducing appetite. On the contrary, if you eat regularly too fast and the signal hasn't come back, you have already eaten too much. The biggest harm is that you accidentally exceed your weight, causing a great psychological burden. It is recommended that ordinary people chew a meal 20 times until the food is carefully chewed before swallowing.
The fourth point: low
The "low" here actually refers to the choice of food energy. Generally speaking, choosing foods with low energy density can not only ensure the basic needs of the body, but also make the body need less energy. For example, the same is100g, the calorie of Chinese cabbage is only 2 1 kcal, and the cream cake is 378 kcal; 100 gram of potato has 76 kilocalories. After being made into potato chips, it soared to 6 12 calories.
Scientifically speaking, we call the calories per unit weight of food energy density. Generally speaking, foods with high fat and sugar content and low water content have higher energy density, such as fried dough sticks, cakes, potato chips, biscuits and raisins. However, foods with high content of water, protein and dietary fiber and low fat have relatively low energy density, such as vegetables, fruits, dairy products, cereals, beans, lean meat and fish. According to research and calculation, 1g fat can generate 9 kilocalories, which is more than the sum of 1g carbohydrate 4 kilocalories and 1g protein 4 kilocalories. Although fried food is delicious, it will increase a lot of energy. So I suggest you choose foods with low energy density.
Fifth point: Many people especially like challenges, but they have different views on diet. In addition, we suggest that food digestion should be relatively difficult. If food is digested faster in the gastrointestinal tract, it will occupy the gastrointestinal tract for a shorter time, and once the gastrointestinal tract is emptied, hunger will come. Relatively speaking, foods rich in carbohydrates are digested and absorbed the fastest, especially the higher the refined sugar content of "Xiaotou", the faster the digestion and absorption will be. Therefore, the staple food should avoid simply eating steamed bread, rice, bread, noodles and other refined white rice noodles, and pay attention to the matching of thickness. Therefore, high-quality and high-protein foods, such as fish and shrimp, soybeans or their products, milk and lean beef, can be appropriately selected. Don't worry about excessive calories caused by high protein, because protein consumes about 30% ~ 40% more calories when digesting and absorbing food. In fact, foods with high satiety also happen to be foods with high nutritional value. Often treat them as three meals, you can eat well, eat less, and keep your weight.
2. Recommend 3 spring weight loss recipes.
1, pumpkin soup
Ingredients: pumpkin, ginger.
Practice: the pumpkin is steamed in an electric cooker, and the skin and seeds are cut together. Using a blender, beat the pumpkin pieces with nuts, walnuts and cashews into a thick paste. Put it in a pot and simmer with ginger and laurel leaves for about 2 hours, so that the fragrance of pumpkin is completely released. Pumpkin is rich in vitamins and pectin, which has strong adsorption, can combine and eliminate bacterial toxins and other harmful substances in the body, and has the function of detoxification. The ingredients contained in pumpkin can promote bile secretion, strengthen gastrointestinal peristalsis and help food digestion, so it is a good dietotherapy material.
2. Lotus leaf porridge
Ingredients: a lotus leaf, japonica rice 100g, a little rock sugar.
Practice: Wash japonica rice and lotus leaves and cut into small pieces. Then put the lotus leaf into the pot, add a proper amount of water, boil it with strong fire, then cook it with low fire for 10 minutes ~ 15 minutes, and then pick it up and keep the juice. Finally, put the juice of japonica rice and lotus leaf into the pot, add some rock sugar and water, boil it with high fire, and then turn to low heat until the rice is rotten into porridge. This dish can be eaten as a staple food, which not only promotes digestion and excretion, but also provides energy for the body.
3, oatmeal
Ingredients: oatmeal, milk, red dates.
Practice: Put oatmeal into the pot, add water until the water boils, add milk and red dates, and stir and cook until cooked and soft. Eat breakfast once a day. Adding milk and red dates to oatmeal can not only beauty beauty, but also replenish blood and calcium. At the same time, oatmeal has the function of reducing blood fat and losing weight, and is suitable for daily health care of patients with obesity, hyperlipidemia, coronary heart disease and healthy people.
3.7 The most effective slimming exercise
1, jump rope
Skipping rope is also good for burning fat. Skipping rope for 30 minutes can consume 440 calories. It takes 7200 calories to lose 1 kg fat, and skipping rope can lose 1 kg fat in less than 5 hours.
2. Outdoor yoga
Outdoor yoga can help people improve their ability of concentration, relieve tension, relieve depression, eliminate psychological barriers, restore inner peace and tranquility, and make people's mentality healthy and good. In addition, outdoor yoga can make the body vomit the old and absorb the new, strengthen the body, relax muscles and tendons, and unconsciously maintain an elegant and compact figure and a light and agile posture.
Step 3 swim
Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Tests by sports physiologists show that swimming in water 100 meters consumes 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.
Step 4 run
Fast running can help you get rid of excess weight, relieve stress and burn a lot of fat. Stick to it for 30 minutes every day, and after two weeks, the sense of weight disappears. But be careful not to eat immediately after running, let alone drink carbonated drinks, otherwise all previous efforts will be in vain.
Step 5 play basketball
Playing basketball can not only lose weight, but also turn the whole body fat into beautiful muscles, achieving good shaping effect, and it is of great benefit to the development of bones and the height of teenagers. Because playing basketball is a whole-body exercise, it can achieve good exercise effect on all parts of the body, which not only reduces the overall weight, but also makes the body more symmetrical.
6. Aerobic dance
Dancing can exercise the whole body and shape the perfect figure. The fitness dance must last at least 12 minutes. In the first few minutes of exercise, the oxygen intake of the human body is much higher than that in a quiet state. At this time, the cardiac output, heart rate and lung ventilation are basically the same, and the oxygen intake can basically meet the oxygen demand of tissues and cells. Aerobic exercise of human body is metabolized by fat, so it consumes body fat.
7. Step on the bike
Cycling is a very strenuous exercise for the legs. Outdoor cycling can relax people's mood, lose leg fat and shape the perfect leg shape.