When it comes to losing weight, many people immediately think of exercise, dieting and so on. As we all know, psychological weight loss is also very important. Chinese medicine says that "diseases are born from the heart", and obesity is also a disease, so it is no exception. We live in a stressful environment for a long time. The relationship with others, the troubles between work, family and the opposite sex are all sources of stress, and if the desire to "lose weight" cannot be met, it will also produce pressure. Some people are too eager to lose weight, which will lead to eating disorders such as overeating or refusing to eat. Many patients I have treated have cocoon-like vomiting due to long-term overeating and vomiting? In order to spit out the food you have eaten, you put your hand in your mouth so that the back of your hand is bitten out by your teeth.
Of course, these examples are extreme, but there are indeed many people who overeat to relieve stress. As a result, I naturally gained weight. Moreover, when starting to lose weight, "I want to eat but I can't eat" has become a new pressure. In order to relieve this pressure, some people fall into a vicious circle of overeating again.
Losing weight in listlessness is the main cause of eating disorders and weight loss failure. So, what should we do to reduce mental stress?
In this respect, the autonomic nerve training method for treating physical and mental diseases and mental disorders by relaxing the whole body has been popularized as a general health therapy, and yoga, Tai Ji Chuan and Qigong are very effective.
In addition, meditation and self-suggestion are also very effective. For example, imagine yourself losing weight, or specifically describe "if I have a handsome boyfriend, then I must date him on Sunday" and so on. Professional medical terminology is called "free association", that is, a method of self-control by describing one's excellent side in one's mind.
As you may know, many athletes usually have "impression training". This training method is to repeatedly imagine your own successful scenes, such as "I want to break through the opponent's defense and score a goal" and "I want to break through the ultra-difficult skills continuously" and so on, so that it can be input into the brain and finally play a positive role when the same scene really appears.
Eliminating self-mental depression and shaping a good self-image are effective means to lose weight and keep fit.
Weight-loss psychotherapy is a method to correct the overeating behavior caused by abnormal eating habits of obese people according to conditioned reflex theory. That is, using psychological knowledge to analyze the behavior characteristics of overeating behavior of obese people, taking psychological measures to correct the behavior that leads to obesity, and cultivating eating habits that are conducive to weight loss. Specific methods are:
1. disgust method
Use external factors to make obese people feel disgusted to resist the strong appetite temptation.
2. Imagination method
Some people experience that when obese people have a strong appetite, they only need to think that if they are bloated because of overeating, they are prone to heart disease, hypertension, urinary system diseases and other diseases, which will reduce the secretion of digestive juice in the body and close their appetite, so as to avoid eating or overeating and achieve the purpose of controlling diet and reducing obesity.
3. Transfer method
When obese people can't get rid of the strong appetite temptation, using psychological transfer, that is, turning their attention to another attractive thing or an activity, may often make you "refuse to eat". It should be noted that the effect of the transfer mode depends on the attraction of the transfer object itself. So choose according to your hobbies. The greater the attraction, the faster the benefit transfer and the better the dieting effect. It should be pointed out that psychotherapy is not the only way to treat obesity, and not all people who seek to lose weight can use a fixed model. But if psychotherapy is combined with dieting and exercise, the effect of losing weight will be greatly improved.
The second way to lose weight: exercise to lose weight.
Losing weight through exercise can be said to be the most positive and beneficial method for health. All sports can burn calories, but which sports are calories that burn fat? The answer is low-intensity exercise, such as walking outdoors. The speed of walking won't make you gasp too much, it can last for hours. Most of this exercise burns fat.
Moderate-intensity exercise, such as standard aerobics class, usually lasts 1-2 hours. In this kind of exercise, your muscles will use half fat and half liver sugar. High-intensity sports, such as athletes' competitions, usually last only 30 to 60 minutes. Obviously, if you want to get rid of fat, you need to do low-intensity to moderate-intensity exercise.
Low-intensity exercise not only burns fat directly, but also has more useful metabolic effects. Low-intensity exercise actually burns a small amount of glucose, so it will make your blood sugar tend to the normal minimum. Normal low blood sugar can lower your insulin, which will make fat cells more capable of releasing fatty acids and provide you with energy when you are at rest. So low-intensity exercise can continue to burn fat after you exercise, which is good for dieters.
Of course, if you don't exercise and just eat a low-insulin diet, you can keep your blood sugar low and burn fat as long as your blood sugar is enough for your brain and nerves. But if you cooperate with exercise, the effect will be better.
Obviously, every meal (or snack) makes us eat too much carbohydrates. Therefore, the fat burning system will be shut down until you run out of carbohydrates. If you really do this, I suggest you walk around the street a few times.
Strenuous exercise makes your blood sugar too low, and your brain and nervous system will be "unhappy" with such hypoglycemia, so you will be asked to eat more.
What do you eat after exercise—
When you feel hungry after exercise, it means that you consume some stored glucose (liver sugar). Your liver sugar storage is very small. If you don't exercise, it usually takes only 12 to 15 hours. Low-intensity exercise makes you consume some sugar stored in your liver. Note that your brain has been observing whether liver sugar is enough. If it is not enough, it will ask you to eat to supplement it. So, what do you think you should eat when you are hungry after exercise? If you don't eat, your brain will be "unhappy", and eating too many carbohydrates will turn off the fat burning system. You should eat some foods with low GI, which can quickly stop hunger and continue to burn fat.
The infamous "stagnation period"
You may not know that when you gain weight because you eat too much, for every kilogram you gain, 3/4 is fat, and 1/4 is muscle. The reason is that your body needs extra muscles to move your excess fat (most of these extra muscles are distributed in your hips and legs). When you lose weight and fat, your body will also absorb those extra muscles, because you don't need them anymore. But muscle is an important place to burn fat, and the speed of losing weight slows down after losing weight. This is the famous "stagnation period". What should I do?
If there is any way to reduce fat but retain muscle, then there will be no "stagnation period" problem. The answer is that you need to do some "weight training"-push-ups, squats or resistance exercises with equipment. At the beginning, you can hold the wall with both hands and do 20 push-ups twice a day. When you are skilled, you can put your hand on the edge of the table and do push-ups and the like. Pay attention to keep your body in a straight line, and exercise will be effective. When this action is very skilled, it can be changed to standard push-ups. Another action is to stand where you are. Stand with your feet shoulder-length? Or be wider, squat down and stand up, and do it 20 times in a row, twice a day. If you want to gain muscle after mastering these movements, you should consider using resistance sports equipment.
In short, the premise of any exercise is adequate nutrition and can't eat too much carbohydrates. Don't feel pressured or forced to do sports. Relax and do exercise, and feel healthier and healthier.
The third way to lose weight: dieting to lose weight.
It is direct and effective to lose weight by adjusting diet. However, many people have various misunderstandings on this issue. Nutrition experts point out that some people don't know what a reasonable balanced diet is in the process of losing weight, thinking that eating less is good. The key to a balanced diet is that calorie intake cannot exceed consumption. Eating too little and not taking enough nutrients such as protein and vitamins will cause malnutrition and be harmful to health. Others mistakenly believe that eating less can reduce weight. In fact, food intake is very important for health. In a balanced diet, cereals are the basic components in terms of quantity, and the calories provided by cereals should account for 60% of the total calories consumed by the human body. Cereal food is also an important source of dietary fiber and B vitamins needed by human body.
Four seasons refreshing slimming focus
Spring: Eating more fresh green vegetables can help the stomach to better remove the garbage in the body.
Summer: Eat more vegetable salad, fruit salad, steamed fish and fresh fruit to keep your body fresh.
Autumn: Eat more pumpkins. Pumpkins are nutritious, which can not only enhance human immunity, but also enrich the skin.
Winter: Eat more root vegetables, cereals and seaweed. In the process of cooking, add seasonings that can warm the body, such as ginger, clove, cinnamon, pepper and so on.
Refreshing and slimming requires eating less food.
Eggs, cheese, red meat and chocolate: These foods contain saturated fat.
Refined food: such as pasta, polished rice, etc.
Alcohol: It will damage the liver and prevent the body from eliminating toxins and garbage.
The Best Diet Mode for Women to Lose Weight
A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.
Two dishes of vegetables: eat two dishes of various vegetables every day, and don't eat one vegetable often.
Three tablespoons of vegetable oil: edible oil is limited to three tablespoons a day, and it is best to eat vegetable oil, which is beneficial to smooth skin, shape slim figure and maintain cardiovascular health.
Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body.
The fourth way to lose weight: drugs to lose weight.
Treating obesity with drugs has a certain effect on losing weight. This is the most commonly used way to lose weight for those who don't like exercise and can't control their diet.
Commonly used weight loss drugs are as follows:
1. appetite suppressants, such as diethylbenzophenone, phenylbutylamine, fluamphetamine, chloramphenicol, clomipramine, etc.
② Oral hypoglycemic drugs, such as Jiangfuling and Jiangtang tablets.
③ Thyroid drugs and other metabolic stimulants.
4 laxatives. After using laxatives, it can cause fluid loss and slight weight loss, but it is effective to add diet control at the same time.
⑤ diuretics.
No matter what kind of diet pills, they all achieve the purpose of losing weight in the following three ways:
(1) Inhibit the appetite center of the brain, reduce appetite, make obese people not want to eat, and reduce their food intake. Reduce calorie intake.
(2) Stimulate metabolism, increase the body's oxygen consumption and the oxidation of fat and sugar, thus reducing the accumulation of fat in the body.
(3) Stimulate the intestine, thus reducing nutritional respiration and increasing excretion.
Although taking diet pills, you can get a certain weight loss effect. However, some drugs have great side effects. Therefore, obese people should not blindly take medicine and reduce their intake. It is best to consult a doctor, find out the disease of obesity, and then choose drugs to lose weight, or other ways to lose weight.
The fifth way to lose weight: surgery to lose weight.
There are two main forms of surgical treatment of obesity:
The first is gastrointestinal reconstruction. Its purpose is to reduce and limit the absorption of nutrients in digestive tract food. In this regard, the medical community has done a lot of research and designed a variety of programs around reducing stomach capacity and shortening the effective absorption path of food. Here is a brief introduction:
(1) Surgical methods to reduce the gastric capacity: ① gastroplasty, in which the stomach is partially removed or transformed into a strip stomach. ② The stomach was separated, and the stomach was divided into two parts, the proximal esophagus was anastomosed with the small intestine, and the distal esophagus was open. ③ Stomach balloon, placing inflatable capsules in the stomach, is a non-invasive, short-term treatment method, and the released balloon can be taken out, but there are different views on the effect of this method to lose weight.
(2) Surgery to shorten the effective food absorption route: ① There are many kinds of gastric bypass surgery. If the distal duodenum of jejunum is lifted and anastomosed with the separated stomach near L/3 cavity, the proximal duodenum of jejunum is anastomosed with its proximal ileum. Alternatively, 1/3 partial gastrectomy, end-to-side anastomosis with duodenum, jejunum or ileum is selected as required, and the distal end of the resected stomach is open; The stomach near the duodenum can also be removed and anastomosed with the ileum end-to-side. ② Vacuoileum short circuit, in which the jejunum was cut off near the duodenum, and the end of the duodenum was directly anastomosed with the end of the ileum, while the other end was open. ③ Intestinal shunt, short circuit of jejunum or ileum, leaving a part of small intestine open.
Except for the stomach balloon, the weight loss effect of the above operation is really true, but there are some complications that have been investigated. There were different degrees of metabolic abnormalities during 10 years after operation, mainly malnutrition, iron deficiency anemia, osteomalacia caused by vitamin D deficiency and so on.
The second is local fat (subcutaneous and omental fat) resection. Mainly for patients with severe obesity, because of excessive fat deposition, body shape changes obviously or hinder self-care, often used in patients with abdominal or hip obesity. The time effect of this operation is obvious, but it can't last long. If diet control and other treatments are not carried out, fat deposition will occur again in the part where fat is removed.
As mentioned above, the surgical treatment of obesity is only suitable for patients with intractable severe obesity and patients whose appearance and activities are seriously affected by obesity changes.
Surgical treatment is a traumatic treatment. Patients should undergo surgery and anesthesia, and those with cardiopulmonary insufficiency should carefully consider whether they can accept surgery. All patients are at risk of surgical complications, such as massive bleeding and anesthesia accidents. In addition, postoperative malnutrition, severe cases need to be re-operated to restore the original physiological state, which has caused great trauma to patients, so the indications must be strictly controlled.
Can liposuction lose weight quickly?
In the plastic surgery clinic, people often ask if there is any "slimming". These people often think that they can lose weight by pumping out the whole body fat through a tube like drawing blood. In fact, liposuction (liposuction for short) is not the same as losing weight.
Liposuction is a surgical method to remove local fat accumulation, which can't be achieved by other weight loss methods (such as dieting, exercise and taking diet pills). Liposuction is mainly aimed at healthy people with relatively normal local fat accumulation (such as abdomen, chin, thighs, upper arms, upper breasts, cheeks and chin). ). In other words, liposuction is a partial weight loss operation.
There are many methods of liposuction, the principle of which is to attract excess subcutaneous fat through negative pressure aspirator. According to the different parts of liposuction, the methods used are different. Double chin or cheeks are slightly obese, only syringe method is needed. The surgical trauma is small, the effect is good, and no scars are left. However, liposuction covers a wide range (such as abdomen and thighs). ) Traditional methods combining swelling or ultrasound are usually needed.
Liposuction is a cosmetic technique developed in recent decades. Its advantage is that the surgical reaction is light and there is no obvious surgical scar, but if the operator does not pay attention to uniform suction during the operation, local unevenness may occur. For those who require liposuction, we must first have a general understanding of liposuction and what will happen after liposuction.
There is such a consultant who asked the doctor if there is no fat residue after liposuction, that is, to reach the level of subcutaneous muscle. The answer is no, because there are many large blood vessels and nerves in subcutaneous fat. If these blood vessels and nerves are destroyed, the skin will be necrotic and the consequences will be unimaginable. So there must be 1-2cm of fat under the skin. Liposuction is not simply to lose weight, it is just to reshape a certain part and achieve the proportion coordination with the whole person.
Pay attention to the following items before liposuction:
1, liposuction is not suitable for people with too loose skin. Such patients can choose other plastic surgery to remove excess skin and fat.
2. After liposuction, local tissues will feel blue skin, slight numbness, edema and other surgical reactions. According to the liposuction site, there is generally a recovery process of 1 ~ 3 months.
It is impossible for obese people to lose weight by liposuction alone. If the weight exceeds 20% of the normal weight, effective methods such as exercise and diet control are needed to control the weight. Try to change the diet. Dinner time should be as early as possible, and the protein and fat content of dinner should not be too high.
4. Proper exercise before going to bed may have a better weight loss effect than morning exercise.
Second place in the popular list of diet: food to control lower body fat.
1, Sesame: Sesame provides vitamins E, b 1 and calcium needed by human body, especially its linseed oleic acid component, which can remove cholesterol attached to blood vessel wall.
2. Bananas: Bananas are rich in potassium and fat, but low in sodium, meeting the nutritional needs of beautiful legs.
3. Apples: The water-soluble fibrous pectin contained in apples can clear the intestines and prevent obesity in the lower body.
4, red beans: can increase gastrointestinal peristalsis, reduce constipation, and promote urination. The cellulose contained in it can help to expel water and fat from the body, which has a 100% effect on leg beauty.
5, watermelon: watermelon diuretic, potassium content is also quite a lot, its ability to modify the legs can not be underestimated.
6. Shatian pomelo: Low in calories and rich in potassium. If you want to be a lady with beautiful legs, you can try Shatian pomelo first.
7, celery: celery contains a lot of colloidal calcium carbonate, which can supplement the calcium needed for straight legs, and is also rich in potassium, which can prevent edema in the lower body.
8. Pineapple: Eating more pineapples can promote blood circulation, send fresh nutrients and oxygen to the legs and restore the vitality of the legs.
9. Kiwifruit: Kiwifruit is rich in cellulose, which absorbs water and expands to produce satiety, increases the speed of decomposing fatty acids, and prevents excess fat from thickening legs.
10, tomatoes: tomatoes have diuretic and leg fatigue. Beautiful women who stand for a long time can eat more tomatoes to ensure the strength of their legs.
The third place in the popularity list of slimming recipes: drink milk and drink a slim figure.
Can you lose weight by drinking milk? This conclusion must surprise people who are keen on losing weight, but science often surprises people like this.
Experts say: Dr. Fan Zhihong, from the Department of Nutrition and Food Safety, College of Food Science, China Agricultural University, told the reporter that many people know that milk has high nutritional value, and they all think that drinking too much will increase weight, but they don't know that dairy products can really control weight as long as they are drunk properly, because of the role of special nutrients such as calcium in dairy products.
Principle: Among milk, goat's milk, cheese and other dairy products, yogurt has the best health care and weight loss effect. If overweight people want to lose weight, it is recommended to drink 3 cups of milk or yogurt (750g in total) every day. Because experiments show that 1200mg of calcium per day can play the most important role in reducing body fat. If it's just for fitness or calcium supplementation, you can drink one cup a day. Those who consciously control the total calorie intake and adolescent overweight children will have a better effect if they use a high dairy diet.
4 th place in the popularity list of diet recipes: homemade diet tea.
Tea has a long history and a wide variety. Here are 12 kinds of slimming tea for everyone, so that you can easily drink the fat on your body if you love beauty.
Oolong tea: Because of dieting to lose weight and eating less, food residues will be insufficient, sometimes only once every few days, and it is easy to dry. Oolong tea is recommended.
Raw materials: oolong tea practice: simply rinse with boiling water.
Efficacy: Help digestion, eliminate phlegm, remove the poison of greasy food and alcohol, and reduce fat.
Coix seed tea: There are many reasons for edema. If it is edema caused by simple water retention, it is recommended to drink coix seed tea.
Ingredients: parched Coicis Semen 10g, fresh lotus leaf 5g, hawthorn 5g. Practice: When the hot water is boiled, you can drink it.
Efficacy: clearing heat and promoting diuresis, and treating edema.
Lotus leaf tea: Depression and mental stress may increase intestinal sensitivity and cause constipation. Recommend lotus leaf tea.
Ingredients: 3 grams of lotus leaf, 6 grams of fried cassia seed and 3 roses. Practice: brew with boiling water.
Efficacy: clearing away heat and relieving summer-heat, promoting diuresis and diuresis, controlling water, reducing swelling and promoting hair growth.
Pu 'er tea: Gastrointestinal dyspepsia will not only affect gastrointestinal function, but also make fat and sugar not be consumed normally, resulting in obesity. Recommend Pu 'er tea.
Materials: 5 pieces of Pu 'er tea leaves and dried chrysanthemum. Practice: hot water brewing. Efficacy: help digestion and eliminate grease.
The fifth place in the popularity list of weight loss recipes: weight loss recipes for thin lower body
In a society where every second counts, most people lack exercise, so they are prone to belly fat and lower body obesity. The nutrition menu provided by this recipe can help people in need, and the effect may not be obvious, but it can reduce about 4-5 kg per month.
breakfast
lunch
dinner
A. Wheat bran, a bowl of skim milk, a tomato and egg sandwich, a cup of green tea, a pork chop, a clear soup, a bowl of boiled vegetables, two bowls of rice and a half bowls.
B.apples and three cups of green tea.
B Wonton Noodles, a bowl of boiled vegetables, a bowl of B steak, a clear soup, a bowl of boiled vegetables, two bowls of boiled rice and a half bowl.
C bananas, two green teas, a cup of C vegetable salad, a dish of green tea, a cup of C lean meat, nine pieces of clear soup, a bowl of boiled vegetables, two bowls of white rice and a half bowl.
D. raisin wheat bag with a cup of oolong tea. D. spinach noodles, a bowl of oolong tea and a cup. D. Six spoonfuls of clear soup and steamed eggs with one bowl of boiled vegetables and two and a half bowls of white rice.
E cornflakes, a bowl of skim milk, a cup of large intestine beef balls, rice, a bowl of boiled vegetables, a bowl of boiled vegetables, three salted chicken wings, two bowls of boiled vegetables and half a bowl of white rice.
F. Dried plums, five skim milk and one cup.
F. Mo bowl of rice, a bowl of boiled rice, a bowl of F. fried chicken (peeled), four pieces of clear soup, a bowl of boiled rice, two bowls of boiled rice and a half bowl.
G. wheat buns, one prune juice, one G. tuna sandwich, one green tea and G. boiled shrimp, eight clear soups, one bowl of boiled vegetables, two bowls of rice and half a bowl.
The sixth place in the popular list of slimming recipes: the "one to seven principles" of slimming diet for women
Scientists have found that some women get fat when they eat certain foods, while others are of moderate weight. There are many natural reasons, but it is not unrelated to whether the food collocation is scientific and reasonable. On this basis, they recommended a unique and best dietary pattern suitable for urban women's bodybuilding-"one to seven" dietary pattern, that is, one fruit, two plates of vegetables, three spoonfuls of vegetable oil, four bowls of coarse rice, five protein foods, six condiments and seven cups of soup every day.
A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.
Two plates of vegetables: You should eat two plates of various vegetables every day. Don't eat a vegetable often. A dish of vegetables must be fresh dark green in season. It is best to eat some green onions, tomatoes, cold celery, radishes, lettuce leaves and so on. Eat raw to avoid the damage of heating cooking to vitamins A and B 1. The actual daily intake of vegetables should be kept at about 400g.
Three tablespoons of vegetable oil: edible oil is limited to three tablespoons a day, and it is best to eat vegetable oil, which is beneficial to smooth skin, shape slim figure and maintain cardiovascular health.
Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
Five protein food: eat 50 grams of meat every day, of course, it is best to eat lean meat; 50 grams of fish (excluding bone net weight); 200 grams of tofu or bean products; 1 egg; Milk or powdered milk granules 1 cup. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode".
Sweet, sour, bitter, spicy and salty condiments are indispensable for daily cooking. They have different functions, such as making dishes more delicious, increasing appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
Seven cups of boiling water: tea and soup: drink no less than 7 glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.
The seventh place in the popularity list of slimming recipes: nine vegetarian dishes scraping "oil and water"
Nowadays, there are many "three highs" in people's diet, which is not conducive to lowering blood fat and protecting cardiovascular system. Nutrition experts believe that people should always eat vegetarian food to scrape off oil and water. The following 9 kinds of foods have the effects of reducing blood fat and clearing intestines.
1. Oats can lower cholesterol and blood lipids. Oats are rich in soluble dietary fiber, which is not available in other cereals. This kind of fiber is easy to be absorbed by human body and has low calorie, which is not only beneficial to lose weight, but also suitable for dietotherapy needs of people with heart disease, hypertension and diabetes.
2. Corn is rich in calcium, phosphorus, magnesium, iron, selenium, vitamin A, B 1, B2, B6, e, carotene and so on, and it is also rich in fiber. Eating corn regularly can lower cholesterol and soften blood vessels, and has an auxiliary therapeutic effect on cholecystitis, gallstones and diabetes.
3. Onions, garlic and onions contain compounds such as cyclic alliin and methionine, which help to dissolve blood clots. Onion contains almost no fat, so it can inhibit the increase of cholesterol caused by high-fat diet and help improve atherosclerosis. Garlic can reduce serum total cholesterol, and the secondary metabolite of allicin, methyl propylene trisulfide, can prevent thrombosis.
4. Yam mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity, prevent arteriosclerosis, reduce subcutaneous fat deposition and avoid obesity. Dopamine in yam can dilate blood vessels and improve blood circulation. Yam can also improve the digestive function of human body. If you have indigestion, you can cook yam, lotus seeds and Euryale ferox with a little sugar.
No 8 in the popularity list of slimming recipes: slimming nutritious meals suitable for college girls.
6 a.m.-9 a.m.
It's time for breakfast. Breakfast is an important energy source for a new day, so don't eat it in a hurry. Protein-rich breakfast combination can really help you get rid of hunger. The best choices include eggs, sausages and yogurt. If you prefer sweetness, fresh fruit and oatmeal are good choices.
65438+ 00: 30 am
If you feel hungry at the moment, you can choose some low-sugar snacks, such as yogurt. Of course, if you are not hungry, watch your mouth.
Noon to 2 pm
It's time for lunch This meal should be rich and balanced. Chicken and fish are rich sources in protein, and vegetables and fruits are necessary vitamin supplements. Proper intake of nuts and olive oil is good for health.
4: 30 p.m.
Replenish energy, eat vegetable salad or eat an apple.
5 p.m. to 8 p.m.
It's time for dinner. Foods containing protein, vitamins and a little fat should be prepared in the menu. For example, meat with asparagus and other vegetables with beauty effects is a good combination.
From 9 pm to 6 am the next day.
Eating at this time is the easiest way to get fat. Scientifically speaking, the appetite at this time is often induced by not being able to control your mouth, rather than being empty in your stomach. So, if something drives you to the cupboard and refrigerator, you should learn to control it, just for your health.
The ninth place in the popularity list of slimming recipes: eat more tofu and get your ass up.
You may not know that the ass is the invisible enemy of the body. If your hips are plump and firm, it will naturally show your slender waist, and it will also increase the obvious slender effect for your legs. The roundness of the hips will naturally make a graceful figure curve. For office workers who work from nine to five, because sedentary offices don't exercise often, fat gradually accumulates in the lower body, which is easy to cause hip sagging.
The most important reason for hip sagging is the unreasonable diet in our daily life. You know, if animals eat too much fat, it is easy to accumulate in the lower body, further causing hip sagging. Since we have found the cause of hip sagging, we should start with three meals a day and pay attention to eating more vegetable fat or food containing vegetable protein. For example, tofu is the best food to prevent sagging buttocks.
Tofu can be cooked in various ways, such as cold salad, stew, stew and so on. Moreover, the varieties of tofu family are endless. In addition to traditional soybean milk, tofu brain and dried tofu, there are new types of tofu, such as delicious tofu ice cream, which are very suitable for people who can't accept lactose. In addition, the cheesecake made of tofu is also great.
The popularity list of slimming recipes 10: Eight secrets to make you feel at ease to eat dessert.
1. Controlling consumption is the highest guiding principle: desserts or snacks can make people fat because the calories are higher than ordinary foods, so as long as they are eaten in moderation, they will not get fat at all. Of course, people who are losing weight will get faster results if they refuse snacks and snacks. But if you don't want to quit delicious desserts and lose weight, you should make a phased plan in advance and strictly control the consumption of snacks, which can reduce mental stress and improve the success rate.
2. Avoid eating dessert on an empty stomach: Because the heat absorption effect is the best on an empty stomach, it is easy to eat a lot unconsciously. If you are really hungry and need something to fill your stomach, you can eat some low-calorie snacks, such as jelly, yogurt, fruit or soda cookies.
3. Eat high-calorie desserts after meals: High-calorie desserts, such as cheesecake, are best eaten after meals, because they absorb less calories and are not easy to eat too much when digested with dietary fiber.
Tip: calorie calculation of snacks
If the calories of snacks are digitized, the daily allowable calories of snacks for people with low exercise are between 150-200 calories, those with moderate exercise are between 250-300 calories, and those with high exercise can be around 400-500 calories. Of course, the calorie range of snacks is related to weight, personal physique and calorie intake of three meals, which should be designed and adjusted according to personal actual situation and three-meal strategy.
Hello:
Jumping rope can lose weight. Losing weight means losing fat. Exercise has no effect, but it is very scientific. Will burn a lot of fat and will not rebound. Dieting and drug weight loss are effective quickly, but at the expense of health, and they are easy to rebound, which greatly increases the probability of heart disease. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After exercising for half an hour to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight. The following is the calorie consumption statistics of eight sports. Note: for every kilogram of fat lost, the human body needs to consume 7700 calories. Another way of saying it is 7200 calories. Comrades who love to lose weight, especially young lesbians, please find out for yourself what exercise is the most effective, with the highest safety factor and the least economic investment.
Swimming: Consume 175 calories every half hour. This is a complete