Foods that can help us burn excess fat in our bodies are negative calorie foods. For example, if you eat an apple, it contains 50 calories, but it needs 75 calories to digest and absorb, which means that your body will consume 25 extra calories, so when your main food is negative calorie food, your weight loss will be accelerated by two or three times. In fact, these negative calorie foods are not mysterious foods, they are vegetables, fruits and nuts that we often eat. Vegetables: eggplant, beetroot, broccoli, bean sprouts, broccoli, radish, cauliflower, celery, sugar cabbage, mung bean, leek, lettuce, mushroom and onion. Fruits: apples, almonds, bananas, cherries, cranberries, grapefruit, grapes, guava, kiwi, litchi, mango, papaya, strawberry and orange. Nuts: Brazil nuts, chestnuts, coconuts, macadamia nuts, peanuts, pinecones, walnuts, etc. Tip: 1. Only those foods eaten raw or not overcooked, fresh fruits and nuts have negative calorie effects. 2. Dried, salted, baked and canned food will not produce negative calorie effect. The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury. First, swimming. The data shows that the thermal conductivity of water is 26 times that of air. If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft." Second, climb the mountain. The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to lose weight is aerobic exercise, and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat. Third, take a walk. Suitable for all kinds of people: swordsman, gun dancer, Tai Ji Chuan player, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence". Here are some exercises that can consume 300 kilocalories: jogging for 30 to 50 minutes. Cycling 1 hour ~75 minutes. Walk 1 hour ~ 1.5 hours. Swim for 30 to 40 minutes. Play tennis for 45 minutes ~ 1 hour. Jump rope for 30~40 minutes. Small secret recipe of exercise to lose weight. Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out. The experience of losing weight through exercise. The first move, exercise is expensive to lose weight. Without persistent mentality and spirit, there will be no result. The second measure is a glass of water before and after exercise. In the morning or evening (scientific analysis, evening exercise is more scientific and effective), drink a cup of boiled water before exercise. Third, exercise should be regular. The law mentioned here does not refer to the time of movement, but to the events of movement. This should be planned according to its own conditions and conditions, and constantly summarized and improved. As mentioned above, the best exercise to lose weight is aerobic exercise, but how to do aerobic exercise to achieve the best effect? It is to ensure that the exercise heart rate reaches the target heart rate when doing aerobic exercise. And the exercise time should be kept above 20 minutes. The proportion of fat energy supply is too small within 20 minutes, and after 20 minutes, the proportion of fat energy supply begins to increase, occupying the main energy supply position. Although aerobic exercise is the best exercise to lose weight, you can't just do aerobic exercise in the process of losing weight. It should be carried out with proper strength training. Because purposeful and targeted strength training can not only achieve the effect of sustained consumption, but also effectively improve basal metabolism. If the basal metabolism is improved by exercise and the total consumption of behavior before exercise is greater than the usual dietary intake. Then, although the exercise stops, the weight and fat content will still drop until they are equal. If the basal metabolism is improved through exercise, and the total consumption of behavioral consumption before exercise is slightly less than the usual dietary intake. Then there is the rebound phenomenon. This is what personal trainers usually call a rebound point. How much energy can you consume by doing exercise? If we only calculate the formula, we can only get an approximate value. I suggest that athletes wear a heart rate meter during exercise, which can not only monitor their training intensity from time to time, but also know how much energy they consume. There are many ways to lose weight by dieting. When choosing weight loss methods, physical weight loss and diet weight loss should be the main methods, and oral drugs should not be the main methods. Weight loss tips: the secret of weight loss, whether you are fat above, below or all over, can restore your slim figure. If you have the characteristics of lower body obesity, soft muscles, easy phlegm and edema, eating less and not thin, cold hands and feet, etc., it is recommended to take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism. 2) Never go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting". You can take better slimming products such as slimming products. Because obese people need to lose weight and make up for themselves if they want to succeed. 3) Drink more warm drinks and never drink cold drinks. Otherwise, the success rate of weight loss will be greatly reduced. 4) Eat some spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function. 5) Don't eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate. The ancient way of longevity and health preservation in China advocated light taste, which was really beneficial to human health. Scientists point out that if you eat too much salt, you are prone to high blood pressure. Obesity has nothing to do with salt. When the salt intake is too high, it is necessary to drink more water physiologically. Drinking too much water weakens the transport function of the spleen and stomach, causing edema and obesity. Therefore, it is required to eat light food regularly and reduce salt intake, generally 5 grams per day is appropriate. Scientifically arrange three meals a day: under normal physiological conditions, most people are used to three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat. High protein diet: processed carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, patients can only eat proper amount of vegetables, but they can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy. Control staple food and limit sweets: If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content. Weight loss with vinegar: vinegar fever is on the rise at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite. Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber. Drink water or soup in moderation: Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight. Slow food: You can lose weight by slowing down your eating speed. Japanese researcher Nakamura observed that obese men consumed the same amount of food in 8~ 10 minutes, while thin men consumed it in 13~ 16 minutes. In addition, he also investigated the number of times food was chewed. The results show that obese men need 7.7 times, obese women need 8./kloc-0 times, and ordinary men need 8.9 times. Then he tried to lose weight by slowing down his eating. The results showed that obese men lost 4 kg after 19 weeks, while obese women lost 4.5 kg after 20 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain extent and the appetite center of the brain sends a signal to stop eating, it often has eaten too much food. So fast food can lead to obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. Therefore, you should chew slowly when eating. Drink less: The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity. Eat less lean meat: 100g Lean meat contains protein 16.7g, but contains 28.8g of fat. Lean pork is actually not a high-protein and low-fat food. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake. Drink less coffee: coffee can stimulate gastrointestinal secretion and increase appetite. Coffee contains caffeine, which can significantly increase free fatty acids in the blood, which is the raw material for the synthesis of triglycerides in the liver. People often add sugar to coffee. Therefore, people who like to drink coffee will not lose weight, but will gain weight easily. Eat more and eat less: in the process of losing weight, it is best to follow the principle of eating more and eating less, and allocate the total amount of food for three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.