For many couples who are losing weight, controlling their diet is an important thing they have to do. Many foods that you usually like to eat can only be given up temporarily. Of course, this is really helpful for losing weight. However, experts say that healthy weight loss does not necessarily require putting up with a lot of food. So how to lose weight diet is healthy and effective? How to burn fat with diet?

1, how to eat?

If you want to lose weight in winter, you must first find nutrients that can detoxify your body smoothly. Vitamins a, c and e are essential. Foods rich in these nutrients include vegetables, such as tomatoes, lilies, kale, leeks, parsley and peppers; Mackerel, Nostoc flagelliforme, seaweed, kelp, Chinese cabbage and Undaria pinnatifida are all good choices.

Secondly, we should pay attention to balanced nutrition and moderate exercise. As the most direct way to burn fat, exercise can never be ignored, especially in cold winter. However, losing weight in winter is a little different from losing weight in summer. Warm-up activities should be done well before exercise, and attention should be paid to strengthening exercise intensity and using auxiliary slimming products to achieve the purpose of burning fat.

Breakfast combination: assorted oolong porridge+yogurt and fruit salad

Assorted oolong tea porridge

The main ingredients are raw coix seed 30g, wax gourd seed 30g and adzuki bean 20g.

Ingredients: dried lotus leaves and oolong tea.

Method:

1, wash the main ingredients, put them in a pot and add water until they are cooked and crisp.

2. Add dried lotus leaves and oolong tea wrapped in coarse cloth and cook for 7-8 minutes. Take out the gauze and eat it. This porridge has the effect of strengthening the spleen and losing weight.

Ge You fruit salad

The main ingredients are apples, Sydney and bananas.

Appropriate amount of salad dressing.

Method:

Cut apples, Sydney and bananas into small pieces and mix well with salad dressing.

Lunch combination: germ rice+yam sashimi+vinegar cabbage and frankincense garden vegetables.

Chinese yam sashimi

The main ingredients are 60 grams of tuna and 50 grams of yam.

Ingredients: shredded laver, soy sauce, mustard.

Method:

1. Mix the cut yam with the cut tuna meat.

2. Add shredded laver, mustard and soy sauce.

sweet and sour cabbage

400g cabbage heart.

Ingredients: green pepper, red pepper, dried laver, vinegar, cooking oil, pepper, sugar, refined salt, starch, sesame oil, cooking wine, monosodium glutamate and shredded ginger.

Method:

1, sliced Chinese cabbage, sliced water chestnut with pepper, and dried laver is cooked.

2. Add the base oil to the wok, heat it on the fire, fry the pepper, remove it and discard it. Add pepper, dried rice, shredded ginger and shredded cabbage, stir-fry moderately, add vinegar and cook slightly, add sugar, add a little soup, add refined salt, cooking wine and monosodium glutamate, simmer for a while, thicken, and pour sesame oil out of the wok.

Vinegar Chinese cabbage is mainly made of Chinese cabbage, with green and red pepper blocks and dried seaweed as ingredients. Chinese cabbage is rich in calcium, iron, inorganic salts and vitamin C, and it releases more calories. Adding green and red pepper blocks, dried seaweed and vinegar not only increases the content of inorganic salts such as calcium and phosphorus, but also makes the dishes have the characteristics of color, fragrance, taste and shape. Vinegar can keep vitamin C in Chinese cabbage from being destroyed. In addition, the combination of vinegar and sugar makes Chinese cabbage sour and sweet. The content of protein in Chinese cabbage is close to the protein needed by human body, but it is extremely low in fat and rich in inorganic salts and vitamins, so it is an ideal fat-reducing food for obese people.

Frankincense garden vegetables

The main ingredients are milk 120g and broccoli 100g.

Ingredients: whipped cream, shredded cheese and olive oil.

Method:

1, blanch broccoli, rinse with cold water and drain for later use.

2. Add milk, olive oil, whipped cream and shredded cheese and stir-fry until thick.

3. Pour the cooked broccoli into the thick juice and stir fry quickly.

Dinner combination: three-color glutinous rice+braised radish kelp+chicken curry+bamboo shoots and Sam sun soup.

Three-color glutinous rice

Materials: adzuki bean 15O g, coix seed 15O g, glutinous rice 200g.

The ingredients wax gourd seeds and cucumber are suitable for each other.

Method:

1. Wash adzuki beans and coix seed, then steam in a pot for 20 minutes.

2. Then add the washed glutinous rice and wax gourd seeds, steam them in water, and sprinkle with diced cucumber to serve.

Braised radish kelp

The main ingredients are kelp 150g and radish 100g.

Ingredients: clove, star anise, cinnamon, pepper, peach kernel, vegetable oil and soy sauce.

Method:

1. Marinate kelp with clear water for 24 hours, change water twice in the middle, then wash and shred; Radish is cut into thick shreds.

2. Cook vegetable oil, stir-fry with shredded kelp, add clove, star anise, cinnamon, pepper, walnut kernel, soy sauce and water to boil, change the heat to medium heat until kelp will rot, and then add shredded radish to stew and serve.

Curry Chicken

300 grams of chicken

Ingredients: onion, curry powder, refined salt, cooking wine, oil, sugar, monosodium glutamate, onion, ginger and fish.

Method:

1. Chop the chicken into pieces 4 cm long and 3 cm wide, cut the onion into triangles, cut the onion into sections and slice the ginger.

2. Add oil to the pot, put the chicken pieces in when it is 40% to 50% hot, and slide out when it is cooked.

3. Put the base oil in the pot, add the onion and ginger slices and stir-fry until fragrant, then add the curry powder and stir-fry slightly, then add the chicken, chicken soup, cooking wine, salt and sugar and simmer on low heat.

4. When the chicken is crispy, pick the onion and ginger. Put onion in another wok, stir-fry in oil, pour into chicken pot, add monosodium glutamate, and serve when the juice is concentrated (or collected).

Bamboo shoot Sam sun soup

The main ingredients are150g of water-soaked bamboo shoots, 50g of water-soaked sea cucumber and 50g of cooked pork tripe.

Ingredients: 4 green hearts, cooking wine, refined salt, monosodium glutamate, onion, ginger slices, sugar and chicken soup.

Method:

1. Remove both ends of bamboo shoots, wash and cut into sections; Remove impurities from sea cucumber, wash and cut into diamond-shaped pieces.

2. Wash the pork belly and cut it into thin slices; Wash the cabbage and cut a tree in half.

3, the soup pot fire, add chicken soup, boil, add sea cucumber, belly slices, cooking wine, salt, onion, ginger slices, sugar, boil again, skim the floating foam, add bamboo shoots and vegetables. After boiling again, remove the onion and ginger slices and add monosodium glutamate to taste.

2, slimming exercise

The first group:

1 First, keep your feet together to keep your upper body upright, pull your shoulders back and raise your head. Put your hands on your chest, with abdominal breathing, draw a circle from your chest like a windmill and wipe it to your stomach, and then wipe it back to your chest from bottom to top. Use the backward force of the shoulder to squeeze the palm inward on the abdomen.

2. 1 Keep upright, keep your hands on your chest, and then rub in circles in the direction of your waist, from the middle to one side and then to the other. Abdominal massage is divided into three parts: upper, middle and lower.

The second group:

1. First, stand up straight with your legs together, with your hands as shown in the figure, and your arms pushed out straight.

2, then close to one side of the ear, legs kicked out from the side as far as possible. At this time, it is necessary to keep the important legs that support the body from bending.

3. Then lift your legs high and return to the basic standing posture, while your hands also alternate.

4, and then kick the other leg, be sure to try your best to kick to the highest point. Repeat 1-4 for 10 times.

The third group:

1, half a meter away from the wall, stand up straight with your feet shoulder width apart, and raise your hands, not too hard.

2. Turn your upper body, face the wall, and put your palms on the wall.

3. Then turn back to the posture of 1. Keep your hands up, and don't be lazy.

4. Then turn to the other side. The action of 1-4 is counted as a group, and the group of 10 is repeated.

The fourth group:

1, spread your legs about 2.5 shoulder width apart, and then support the ground with your hands.

2, one hand up, the arm to the fingertips must be kept perpendicular to the ground, eyes looking at the fingertips.

3. Then put down the raised hand and resume the action of 1. Don't collapse at this time.

4. Then the other hand is raised, and the arms and legs are "herringbone" when doing this action. 1-4 Action 1 Work 10 Group.