1, get up early in summer, dawn early, and take time to walk, run, ride a bike or play tennis in the morning. The best time for exercise is before 9 am and after sunset.
2. Drink plenty of water. When the weather is cool, your body needs 7 to 8 glasses of water every day. And in hot summer, you have to drink two or three more cups. Never drink sweetened soft drinks or beer to replenish the water you consume. Do you know that?/You know what? A can of 340ml beer contains 150 calories. If you drink a few cans of beer a day, you will store a lot of calories that can't be eliminated by sweating in hot days. Drink at least two glasses of water before exercise, and don't wait until you are thirsty. Once you feel thirsty, you have already begun to dehydrate.
3. You can enjoy a light diet and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce your demand for other foods. However, you don't have to make yourself look like an ascetic. You can have an ice cream cone occasionally.
4, eat less and eat more meals for dieters, but fortunately, hot weather will inhibit appetite. If we don't feel hungry, we often don't want to eat. But maybe as soon as the sun goes down and the temperature drops, we want to grab the cookie box and refrigerator. So, I remind you that if you want to lose weight, you can eat five meals a day, with fewer times and even time each time, so as to lose weight.
High intensity exercise:
If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart to transport. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.
Short-term exercise:
When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.
Rapid explosive movement:
Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. In sports, such as rapid explosive sports, white muscle fibers are mainly obtained, and the cross section of white muscle fibers is thicker, so muscle groups are easy to develop and be strong. In this way, weight loss will become more and more "rough".
In short, in order to lose weight, we should do moderate and low-intensity endurance aerobic exercise for a long time (more than 1 hour), and the heart rate is 1.20- 1.60 times per minute. Such as aerobics, jogging, long-distance swimming and so on.
14 kinds of food can thin the lower body.
For women, weight loss is mainly aimed at the lower body. In addition to moderate exercise, a little attention in diet can also achieve good results.
1. laver. Porphyra is rich in vitamins A, B 1 and B2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus achieving the effect of stovepipe.
2. Sesame. Sesame contains "linseed oleic acid", which can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and stovepipe.
3. Kiwifruit. In addition to vitamin C, kiwifruit is also rich in fiber, which can accelerate the decomposition of fat and avoid excessive accumulation of fat in the legs.
4. celery celery contains a lot of calcium on the one hand and potassium on the other hand, which can reduce the water accumulation in the lower body.
5. Red beans. Lithic acid contained in red beans can increase peristalsis of large intestine, promote urination, reduce constipation, and thus remove lower body fat.
6. Papaya. Papaya not only has the effect of breast enhancement, but also has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and the pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the accumulation of waste in the lower body.
7. grapefruit. Grapefruit is extremely low in calories, so eating more will not make you fat. It is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.
8. Tomatoes Eating fresh tomatoes can induce diuresis, eliminate leg fatigue and reduce edema. Eating raw tomatoes is better.
9. spinach. Spinach can promote blood circulation, so that the two legs farthest from the heart can absorb enough nutrition, balance metabolism and detoxify stovepipe.
10. Watermelon. Watermelon is a diuretic expert in fruits. Eating more can reduce the residual excess water in the body, and its sugar content is also low, so eating more will not make you fat.
1 1. eggs. Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
12. Apple. Apples contain unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.
13. Bananas. Bananas are high in calories, but low in fat, and rich in potassium, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
14. konjac. It is completely fat-free and delicious. In the final analysis, it is also a must to lose weight. Rich plant fiber can make the lymph of the lower body unobstructed and prevent leg edema.
1, the best time to drink tea
The best time to drink tea is after eating 1 hour. Many people like to drink hot tea immediately after meals, which is very unscientific. Because tannic acid in tea can combine with iron in food to form insoluble iron salt, which interferes with the absorption of iron by human body and can induce anemia over time.
2. The best time to drink milk
Because milk is rich in calcium, middle-aged and elderly people can drink it before going to bed, which can make up for the low blood calcium at night and protect bones. At the same time, milk has hypnotic effect.
3. The best time to eat fruit
The best time to eat fruit is before meals 1 hour. Because fruit belongs to raw food, eating cooked food after eating raw food will not increase the number of white blood cells in the body, which is conducive to protecting the human immune system.
4. The best time for a walk
Walking for 20 minutes at a speed of 4.8 kilometers per hour from 45 minutes to 60 minutes after meals consumes the most calories and is most conducive to losing weight. It would be better if you walked for two hours after supper.
5, the best time to take a bath
Taking a warm bath (35℃ ~ 45℃) before going to bed every night can relax the muscles and joints of the whole body, speed up blood circulation and help you sleep peacefully.
6, the best sleep time
It is best to take a nap from 13 o'clock, when the human body feels lower and it is easy to fall asleep. It is better to go to bed from 22: 00 to 23:00 at night, because people's deep sleep time is from 24: 00 to 3: 00 the next morning, and people fall into a deep sleep state one and a half hours after sleep.
7, the best time to exercise
Exercise at night is the most beneficial. The reason is that people's physical exertion or physical adaptability is best in the afternoon or near dusk. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.
Fengyun 1 apple heat ≈50 kcal/100g
As early as a few years ago, someone made a set of slimming measures for Apple, which also caused the craze of slimming method for Apple! In fact, apple is really a slimming fruit. Rich in pectin, it can help the intestine to combine toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.
Shopping: When shopping for apples, you should choose apples with large, moderate size, thin skin, bright luster, crisp flesh and sweet juice. No bug eyes or trauma.
Cleaning: After the apple is soaked in water, put a little salt on the skin, and then rub it back and forth gently with both hands, so that the dirty things on the surface can be cleaned quickly, and then rinsed with clear water, and you can eat it safely.
Preservation: Apples should be kept in a low temperature and humid environment. Family members can wrap them in plastic bags and keep them in the refrigerator. After the apple is cut, it will turn brown when it comes into contact with air, and it can be soaked in salt water for about 15 minutes. Or drop lemon juice on apple slices to prevent apples from oxidation and discoloration.
Tip: It's best not to peel apples.
Most pectin in apples is concentrated in the epidermis and its vicinity. Pectin can not only increase the amount of stool, but also absorb water during diarrhea, so that the stool can maintain a certain hardness. So don't peel apples when you are constipated, and it is more effective to eat peeled apples when you have diarrhea.
Fengyun 2 grapefruit heat ≈35.3 kcal/100g.
Acidic substances in grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin! The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on the grapefruit, and the sour taste will be neutralized immediately!
Optional: the weight of the hand should feel thick, that is, there is more water.
Tip: Eating grapefruit has its taboos.
First of all, grapefruit is not suitable for patients with cold, weak constitution, low blood pressure or stomach cold. Secondly, don't eat grapefruit when taking medicine, especially drugs such as angina pectoris, lowering blood pressure, lowering blood lipid and antihistamine. Because grapefruit juice contains flavonoids, it will inhibit the metabolism of liver drugs, leading to enhanced efficacy and danger. Therefore, it is safer to eat grapefruit two hours before and after taking the medicine. In addition, grapefruit is a high-potassium food, and patients with uremia or renal dialysis should not eat more, so as not to increase the burden on the kidneys.
The heat of storm knight tomato is ≈25 kcal/100g.
Strictly speaking, tomatoes should be cooked before they get tired. Therefore, it is often seen in the ingredients that tomatoes are also a tender and delicious food! Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good healthy ingredient!
Selection: It is best to choose large, round, full, elastic, mature, red or yellow, even and shiny fruits.
Cleaning: While cleaning tomatoes with water, gently brushing the surface of tomatoes with a soft brush can effectively remove residual pesticides.
Preservation: Keep the immature tomatoes at room temperature, let them mature slowly, and keep the mature tomatoes in the refrigerator.
Tips: Eating green tomatoes raw will lead to poisoning.
If you eat immature green tomatoes, you will have a bitter feeling. Poisoning symptoms such as nausea and vomiting may occur after eating, and it is more dangerous to eat raw. This is because green tomatoes contain alkaloid glycosides (solanine), which can cause poisoning.
Fengyun 4 pineapple heat ≈29.2 kcal/100g.
Have you ever heard that pineapples are "delicious" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement! Because the proteolytic enzyme of pineapple is quite powerful, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.
Ingredients: good pineapple, full fruit shape, firm fruit body, old orange peel, rich nose flavor, no juice overflowing from the eyes of the fruit.
Cutting method: cut the pineapple leaves at the position of 1 cm, and the pineapple leaves can be used for decoration after cleaning. Turn the pineapple upside down, close to the tail and cut it. Stand the pineapple on the chopping block, and the knife is curved down along the pineapple skin to peel it off. After the pineapple skin is completely removed, cut the pineapple from the middle and divide it into four parts. Cut off the pineapple core in the middle of 1/4. Cut into pieces of suitable size.
Cleaning: cut or slice pineapple into pieces and soak it in salt water for 30 minutes, then wash away the salty taste to eliminate allergic substances.
Tip: Be sure to soak the pineapple in salt water before eating.
Pineapple contains glycosides, bromelain and 5- hydroxytryptamine, which is irritating to skin and oral mucosa, and some people are naturally allergic to pineapple. After eating pineapple/kloc-for 0/5 minutes to 1 hour, symptoms such as abdominal pain, nausea, vomiting, diarrhea and allergic symptoms such as headache, dizziness, skin flushing and even shock poisoning will occur. In this case, we must stop eating pineapple at once.
Fengyun 5 banana heat ≈ 125 kcal/100g.
Girls who can't poop will be advised to try bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great functions of regulating intestines, strengthening muscles, diuresis and softening feces. For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.
Selection: choose the one with golden skin, inconspicuous peel edge line, blunt appearance, smooth tail and rich fruit fragrance.
Cleaning: Even bananas should be washed repeatedly with clear water to remove the residual pesticides on the peel, especially when used to make juice.
Storage: Bananas are best stored at 10-25℃. If the temperature is too high, it is easy to overcook and discolor, and if the temperature is too low, it is easy to cause cold damage. So bananas should be stored in a cool place in hot days and wrapped in newspapers in cold days. Remember not to put it in the refrigerator!
Tip: It is best not to eat bananas on an empty stomach.
We say bananas can be used as food, but we can't eat them in large quantities on an empty stomach. Because bananas contain a lot of potassium, phosphorus and magnesium, for normal people, a large intake of potassium and magnesium will make sodium and calcium in the body out of balance, which is not conducive to health. So don't eat too many bananas on an empty stomach ... (with details)
The heat of Fengyun 6 kiwifruit is ≈20.8 kcal/100g.
Kiwi (kiwi fruit) with too much vitamin C has always been the favorite of girls who love to drift. As for its dietary fiber and rich potassium, it can be included in the list of slimming fruits! Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match for meat dishes. The slightly sour and sweet kiwi fruit has the peculiar effects of preventing constipation, helping digestion and beautifying the skin, but it is still available all year round. Meimei can try to eat!
Selection: Full fruit and dense fluff are preferred. If you want to judge the maturity, you can smell the fruit and gently press the pedicle. If it is soft, it means it is ripe and can be eaten. If the fruiting body is soft, it means it is overripe.
Cleanliness: You can wipe it with salt and rinse it with plenty of water.
Storage: Keep at a cool room temperature. If you still feel hard, you can put apples and bananas in plastic bags to ripen, or leave them at room temperature for 2-3 days to ripen. Soft and ripe kiwifruit can be kept in the refrigerator for 2-3 weeks.
Tips: People with severe anemia should not eat kiwifruit.
Kiwi is a cold fruit, which is easy to cause diarrhea. Therefore, people with stomach deficiency and cold, cold limbs, severe anemia and frequent diarrhea should not eat more. Kiwifruit is high in potassium, and it is not suitable for people with renal failure, uremia or renal dialysis.
Fengyun 7 lemon heat ≈24 calories/100g
The acidity of lemon is mainly citric acid, which is an essential substance in promoting heat metabolism and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known. Girls usually use it to whiten their skin, and its function of promoting intestinal peristalsis is often used as an auxiliary diet by dieters!
Buy: the fruit is hard, bright in color, with turquoise stalks and fresh fragrance. If the fruit is soft and the pedicel is withered and wrinkled, it means that it has lost its original flavor after being placed for too long.
Cutting method: feed from the top of the lemon, about 2 cm wide, and cut to the bottom. Or use spiral cutting method-such as peeling apples or pears, that is, from the top, take about 2 cm wide, turn around and cut to the bottom.
Preservation: Slice the lemon and soak it in water. It is best to use warm water when soaking, which helps to preserve more nutrients in lemons.
Tip: Lemon should not be drunk with milk.
Lemon is extremely sour and not suitable for direct consumption alone. It can be added to cold salads or vegetables. Lemons should not be drunk with milk. People with stomach problems should not drink lemon tea. Don't eat too much lemon at a time, or citric acid will damage your teeth.
(Source: Netease Health)
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Source: Netease Health
Fruit diet meal is a method that many people will use, but it is most important to find the fruit that suits them best, and some fruits should be paid special attention to avoid overeating and causing too many calories. Let's compare the calories and characteristics of common slimming fruits. You can choose the slimming fruit you want according to your own needs. ...
1, Apple100g /50 calories
Apple is the slimming fruit that most people will choose, because it is rich in pectin, which can help gastrointestinal peristalsis and eliminate toxins in the body. Best of all, it can also reduce heat absorption. Plus apples contain a lot of potassium, which can prevent leg edema. Of course, the calories of apples are not high, so there is an apple diet meal specifically for apples.
2. Banana100g/125 calories
Bananas are essential for many fruit diet meals, because bananas are rich in fiber, vitamin A, potassium and pectin, so they can effectively regulate the intestines and help defecate. Bananas also have the effect of removing water, which is not only the best slimming fruit, but also a beauty product, which will moisturize the skin after eating. But bananas are high in calories, and if you eat too much, you will get fat.
3. Grapefruit100g /28 calories
Europeans and Americans like to eat acidic fruits such as grapefruit to keep fit, because acidic fruits can promote intestinal digestion. Grapefruit is rich in vitamin C, which can eliminate fatigue and make skin beautiful! Plus grapefruit has less calories and sugar content, so it is the best star fruit to lose weight.
4. Pineapple100g /32 calories
Pineapple is also an acidic fruit, which can help the whole intestine and digestion. In addition, pineapple is rich in enzymes, which can decompose toxins and promote drainage. Therefore, it is also a fruit that people who want to be thin can eat in moderation. However, it is best not to eat pineapple before meals, because it will hurt your stomach, so you must eat something to pad your stomach before meals. Therefore, although it is delicious, you should not eat too much.
5. Kiwi100g /50 calories
Kiwifruit is sweet and juicy and rich in vitamin C, so it has become the most popular fruit for beauty and body shaping. Sweet and sour kiwi fruit can prevent constipation, help digestion and beautify the skin. Even as a diet meal, it will make people eat with relish, and it is also a high-quality fruit with low calories and high nutrition.
6. Lemon100g /24 calories
Eat some lemon to whiten your skin, and don't forget when you lose weight and shape. Lemon is mainly citric acid, which can promote calorie metabolism. The content of vitamin C is the first and the calorie is the lowest in fruits. All those who love beauty and want to lose weight must fall in love with the sour taste of lemon. Remember, it is good to eat less, otherwise it will hurt your stomach and you can't eat on an empty stomach.
7. Tomato100g /35 calories
Thanks to the trend of slimming, tomatoes became a star product overnight. Tomato is not only rich in vitamins C, E and K, but also rich in lycopene, folic acid, carotenoids, phenolic acids and fiber. It is the most popular healthy fruit recently, and it is also a good ingredient for diet fruit meals.
In addition to the above fruits, watermelon with large volume and high water content, guava and carambola with low calorie can also be used to lose weight.
Don't spit grape skins when eating grapes. Recent medical research has found that the skins of apples and grapes can be made into juice or eaten directly. The juice of these skins can play a very good role in beautifying the skin, resisting aging and resisting oxidation, so when eating these fruits, you might as well eat them together with the skins, which is healthy. But remember to clean the peel.
Four delicious foods beneficial to detoxification
Double fruit, double detoxification, increase vitality
Bamboo salt: detoxification and weight loss show miraculous effect
Eating almonds can relieve constipation.
Ten kinds of food that can detoxify and beautify the face
Black vinegar can detoxify in one day.
The most beneficial food for detoxification in life
1, seaweed
Seaweed foods such as kelp, laver and kelp have special affinity for radioactive substances, among which colloid can promote radioactive substances in the body to be excreted with feces, thus reducing the accumulation of radioactive substances in the human body and reducing the incidence of radioactive diseases.
2 portions of bean soup
Bean soup helps to expel a variety of poisons from the body and promote metabolism in the body. In addition, soybean contains phytoestrogens, which can remove teratogenic substances in the body and have a good effect on female beauty beauty.
Three kinds of plants
Eating fungi often helps to keep fit, especially the special ingredients of mushrooms and black fungus, which have the effect of clearing blood and detoxifying. In addition, fungi are rich in selenium. Regular administration can lower blood pressure and cholesterol, prevent arteriosclerosis, improve immune function, increase immunoglobulin content, excite hematopoietic function of bone marrow, moisten intestines and increase intelligence.
4 raw fruits and vegetables
Fruits and vegetables are rich in enzymes and are the most natural antidote. Such as carrots, can combine with heavy metal mercury to generate new substances to be excreted; The special ingredients in garlic can reduce the lead concentration in the body; Leek is rich in volatile oil, cellulose and other ingredients, and crude fiber can help smokers and drinkers discharge poisons.
In addition, the bioactive substances contained in fresh fruit and vegetable juice can block the harm of nitrosamines to the body, and can also change the pH of blood, which is conducive to disease prevention and detoxification.
There are some diet foods in the basket.
Time: September 2005, 16.
● Wax gourd: Wax gourd does not contain fat and low sodium salt, and has the effect of diuresis and dehydration. Most obese people have too much water in their bodies and their muscles are weak. Folk experience often uses white gourd soup to drink, which can excrete too much water in the body and has obvious weight loss effect. When there is no wax gourd in winter, you can use 30 grams of dried wax gourd skin and add appropriate amount of water to fry and drink, which can also make obese people gradually lose weight.
● Cucumber: Medical experiments have proved that cucumber contains a malonic acid substance that can inhibit the conversion of sugar into fat. Obese people often eat cucumbers to lose weight. Cucumber also contains fine cellulose, which has a certain effect on promoting intestinal excretion and lowering cholesterol.
● Papaya: The milk of papaya contains two kinds of biological enzymes. One is papain, which can decompose protein into amino acids, and the other is lipase, which has a strong ability to decompose fat. Therefore, regular consumption has a certain effect on obesity.
Plum: It is an alkaline food rich in organic and inorganic acids, especially citric acid, which has a very good effect on the metabolism of heat energy. Some experts think it is the best diet food. It is reported that people in Japan and other countries are popular to lose weight by eating plums and their products, such as plum extract, concentrated plum juice and preserved plums.
More exciting:
● Taro: In addition to a variety of nutrients, konjac also contains a special ingredient that is rare in other plants. It has the characteristics of high expansion, high elasticity and high viscosity. Tofu, noodles, bread, cakes and other foods made of konjac can not only collect gastric juice to reduce appetite, but also easily produce satiety. Studies by many medical institutions show that it has special effects on lowering cholesterol, triglyceride and blood sugar, and it is an ideal diet food today.
● Lotus leaf: According to the determination, lotus leaf contains lotus leaf alkaloids, lotus leaf alkaloids, protolotus leaf III, trichosanthin and lotus leaf flavonoid glycosides. Clinical application has proved that obese people often eat clean fresh lotus leaf porridge, which has remarkable weight loss effect. It is effective to replace tea with fresh lotus leaves in summer and dry lotus leaves in winter.
● Tea: Tea can not only relieve greasy, but also lose weight, especially drinking strong tea is more effective. In Japan, France and other countries, Pu 'er tea produced in Yunnan and Oolong tea produced in Fujian are especially popular with young women and obese people. Experiments show that obese people drink three cups of Pu 'er tea every day for one month, some reduce blood fat and some lose weight. French girls call it "scraping oil tea". In Japan, "oolong tea" is called "bodybuilding and slimming medicine".
● Vinegar: In recent years, in some countries in Europe and America, it is popular for obese men and women to drink vinegar to lose weight, because vinegar is rich in various amino acids, which can not only eliminate body fat, but also promote the smooth metabolism of sugar and protein. According to foreign data, drinking 15 ~ 20ml of high-quality vinegar every day can reduce weight by 2 ~ 4kg in about one month.
● Stigma Maydis: It has diuretic, cholagogic and antihypertensive effects. Using sun-dried corn stigma 10 ~ 15g and boiling water of about 250g has diuretic and slimming effects.