1, with more nutrition.
Many friends are used to taking rice porridge as the staple food for breakfast. As long as they do a little "processing", cut the white rice in half and add vegetables, fish fillets, corn kernels and beans at will, it is not a high-sugar food. In addition, porridge mixed with grains or beans is also a good choice. The more you mix, the more nutritious it is. ?
2. Avoid single nutrition
Some friends often eat two corns or two sweet potatoes for dinner. Both corn and sweet potato can be used as staple food, but only eating corn or sweet potato for a meal is very single in nutrition and lacks high-quality protein, vitamins and minerals. In addition, if you eat less in this meal, you will eat more in the next meal, and the total intake in one day is still a lot. ?
3, other matters needing attention
A. Some friends like to spread honey on bread and add sugar to cereal, miscellaneous grains porridge and eight-treasure porridge. Honey and sugar are both high-sugar foods.
B. When buying buckwheat noodles, konjac noodles and cereal, pay attention to the ingredient list and nutrient composition list on the package. Due to the addition of sugar and wheat flour during processing, the calories of some foods have increased. Try to choose the one with less addition and low calorie.
C. Some friends have biscuits and cakes for breakfast, which are high in sugar and calories.
? 4. A lot of staple food
During the period of reducing fat, there are still many staple foods to eat: green vegetable porridge, fish porridge, miscellaneous grains porridge, mung bean porridge, red bean porridge, coix seed porridge, mung bean dried noodles, buckwheat noodles, buckwheat steamed bread, boiled corn, steamed sweet potato, steamed yam, steamed taro, cereal bread, whole wheat bread and cereal bread. Pay attention to more collocation and don't eat only one kind of food for a long time.
5. skipping breakfast is not conducive to losing weight.
Skipping breakfast can not only lose weight, but also easily lead to obesity and even affect health. If you don't eat breakfast, you will have a strong sense of hunger at noon, but on an empty stomach, the protective function of storing energy in the body will be enhanced, and the food you eat will be absorbed most easily, which will easily form subcutaneous fat and cause hump-shaped fat accumulation. In addition, a full meal will affect the precise regulation of the hunger center in the body, which is not conducive to the implementation of diet.
It is also easy to cause gallstones and seriously affect health. During weight loss, it is a scientific method to eat three meals on time and pay attention to controlling the total calories of meals throughout the day.
So the yoga teacher gave me a recipe for a week: breakfast+meal replacement+meal replacement.
Our body's energy mainly comes from fat, carbohydrates and protein.
Monday, breakfast recipe
Tuesday: Breakfast
Wednesday: Breakfast
Thursday: Still breakfast.
Friday: It's breakfast time again.
Saturday and Sunday: still breakfast.
In this way, eat breakfast carefully every day for a week, and the remaining two meals are fat 20-generation meals, and eat nothing else. If you are thirsty, drink water. Go out for a walk when you are greedy. I miraculously persisted. Maybe breakfast is too rich. Although I feel a little hungry occasionally, it is normal to eat less at once. I restrained myself from eating any snacks. This hunger didn't make me faint like before, because I ate all the elements and nutrients my body needed, so I was relieved.
This week, I lost 8 Jin. Body fat rate was 38.4%, visceral fat 13% decreased to 35.6%, and visceral fat decreased to 12%. Although there is still a long way to go before I lose 30 pounds, the effect is really exciting, and the change is really exciting.
The recipe is not PO, just like last week, it is too rich and I don't want to change it for the time being. Let's talk about yoga first
Pilates in yoga class;
Note: Inhale in Pilates, inhale through the nose and exhale through the mouth. When exhaling, you must close your abdomen and put down your ribs, otherwise your stomach at the ribs will get bigger and bigger. Pay attention to stretching and warming up before exercise to reduce the chance of thin injury.
Precautions for flat plate support are written in the drawing. Pay attention to study, just pay attention when doing the action, and the duration should be gradual. Tighten your hips.
Here comes the side brace. Beginners can do it quietly without extra action. The abdomen and side waist are also important. Do it on both sides of the waist to balance it.
Rolling up the abdomen is not the same as sit-ups. Bend your feet together, your thighs are perpendicular to the floor, your calves are slightly higher than your knees, your upper body lies flat, inhale, put your hands over your head, open your mouth and exhale, lift your upper back, raise your head, and put your hands on your hips, as shown below. Do two groups, 8 times in each group, to ensure that your abdomen explodes. Hold on for 3 seconds at a time.
This action is called boat style, which is very difficult. Let's watch and have a try. Note that the back must be flattened. If your legs are not straight, you can bend your knees, but you can't put them on the ground.
There are other Pilates, please ask a professional teacher to teach!
Two weeks later, haha, I'm a little short of double-digit weight ... I lost weight this week because of exercise this week 10 kg! This is the charm of meal replacement diet and exercise.
The next two weeks will be the same as the second week. With the increase of time, the difficulty of exercise increases and the adaptability of the body gradually increases. Better and better, let me know that this fat-reducing trip was not in vain.
Platform period: refers to the state of temporary stagnation in the process of reducing fat. When the human body reduces calorie intake for a period of time, the body will adapt to the phenomenon, absorb food calories as much as possible and make the most effective use, at the same time reduce the basal metabolic rate and reduce energy consumption, so the calories reach a new equilibrium state and the weight will no longer drop. After the platform period, the weight began to decline again, and the rate of decline varied from person to person. Then the body readjusts and enters the next platform period.
Some friends think that losing weight is "linear", but this is not the case. Reducing fat is like going down stairs, which is "stepped". ?
Spend the platform period:
Everyone will have a plateau in the process of losing fat, but the duration is different. Under normal circumstances, friends with good diet and calorie control, high metabolism and high activity can spend it within 2 weeks at the earliest. On the contrary, the platform period will be longer, up to 20 days.
During the platform period, people will inevitably be restless. In fact, as long as we persist, after a platform period, we will be closer to our dreams and less likely to gain weight, so we must persist.
PO photos. Now I still eat meal replacement, but after a party or a big meal, I eat meal replacement at the next meal to reduce my body burden. You don't need to eat it every day. Now your eating habits are much healthier than before, because only people who lose weight know how beautiful it is.
Summary:
1. Fat is not the "big devil". Too much is easy to get fat, and insufficient will affect the skin and even health.
2. Appropriate intake of saturated fatty acids, too much or too little is harmful to human body.
3. Pay attention to the intake of polyunsaturated fatty acids, which are essential fatty acids for human body. In the daily diet, marine fish and seaweed are preferred. If it is during the period of fat reduction, it is recommended to use marine fish instead of fat.
4. During the fat reduction period, it is recommended to eat less or not to eat trans fatty acids.
I saw a sentence in Weibo:120kg and100kg are totally different in life.
The post records the experience of a girl who successfully lost weight from 120 kg to 100 kg. The photos are really different.
But what makes people shine at the moment is not the girl's figure, but her expression, confidence and sunshine.
120 kg, in the photo, she kept her head down and took photos with others, standing in the corner all the time. It is not difficult to see her inferiority complex.
And she weighs 100 Jin, wearing a fashionable one-neck shirt and light makeup. ......
She said that these 20 pounds changed not only her figure, but also her life.
Yes, my life is getting better and better quietly. ......