1, drinking too much will ruin your health.
The calorie of a bottle of beer is 240 calories. If you drink a bottle of beer every day, you will gain weight 1 1kg in a year. According to a study published by the National Center for Health Statistics, nearly 20% of men and 6% of women get more than 300 calories a day from drinking, and gain 14 kg a year.
In Sweden, excessive alcohol will be added to gasoline to provide energy for cars (showing how high the heat of alcohol is).
In addition, if you exercise to lose weight, alcohol will do you more harm. Scientific research has found that alcohol intake will inhibit the immune system, affect blood flow, and protein synthesis in the body, which is not conducive to the body to repair these sports injuries after exercise. Especially for athletes, the alcohol intake after exercise is not recommended to exceed 0.5g/kg body weight.
2. What should I do during my weight loss?
1, control the weight on the table.
Eating out usually affects your diet plan, but as long as you control the amount, you can still keep in good shape! Then you should pay attention to your food intake at home. Eating out can help you control your food intake.
2, fruit instead of dessert
Fruit with low energy and high dietary fiber after meals is the best dessert choice!
3, the combination of vegetarian and vegetarian, mainly vegetarian.
The easiest way is to eat a bite of meat from three dishes and fill your stomach with vegetables instead of meat.
4, avoid sugary drinks, alcoholic drinks, high energy.
A cup of juice is equivalent to the heat of a bowl of rice. Choose low-calorie drinks instead, such as lemonade, sugar-free drinks, tea, etc.
5. Skinning meat can reduce fat.
Of course, pork belly and fat meat can't be eaten. In addition, the cortex is a fat layer, and pig skin, chicken skin and duck skin can be avoided!
6. Choice of soup
Generally speaking, you can lose weight by drinking soup, because it can increase satiety and reduce appetite, but you also need to drink soup. It is recommended to choose low-energy vegetable soup. Most of the soups in restaurants are broth, fish soup, old duck soup and hoof flower soup. High in fat and energy, not suitable for weight loss. Therefore, soup in restaurants is usually not recommended, unless it is vegetable clear soup with less oil.
7, the choice of western food
You can tell from the menu whether it is high-fat food or not. For example, "_" means adding cream and cheese to cook together, "white juice" means cream juice, and "pies" are mostly cakes. I suggest you order seafood, because generally speaking, seafood is more expensive, and the quantity is usually not too much.
8. Choice of vegetable salad
Pay attention to the heat of salad dressing. Cream-like salad dressing is generally based on oil and egg yolk, such as Caesar salad dressing, which should be avoided as much as possible. A better choice is vinegar juice (black vinegar+a little olive oil) or lemon juice mixed with vegetables. If you are not sure, you can ask to open the salad dressing when ordering, add it yourself when eating, or control the amount.
3, different constitutions need to know to lose weight
I. damp heat constitution
Features: shiny face, acne, frequent dry mouth and bitter taste, red eyes, impatience and irritability.
Key points to lose weight: If you are a fat man in damp heat constitution, you are not only fat, but also dirty and shiny, with acne on your face. If you can clear away the damp heat, you will kill two birds with one stone. Eat less fatty foods and sweets to maintain good digestive function and avoid water staying inside or getting wet outside. People in damp heat constitution are suitable for high-intensity and large-amount sports, such as middle and long-distance running, swimming, mountain climbing and various ball games, which can consume excess heat and excrete excess water, thus achieving the purpose of clearing heat and eliminating dampness.
Recommended food:
Foods such as mung beans and cucumbers that detoxify and clear heat.
Taboo food:
All kinds of fried and fried foods with high fat content; Pepper, Chili, Chili, boiled fish, mutton skewers and other spicy foods.
Second, qi deficiency constitution
Features: sallow or pale complexion, pale lips, less glossy hair, less words at ordinary times, low voice, poor spirit, easy fatigue and sweating. Introverted and timid. Be susceptible to colds.
Key points of losing weight: If you are a fat man with qi deficiency constitution, then you may be a soft and lazy fat man. Are you used to being fat? Invigorate qi and spleen, nourish vitality, and immediately make you energetic. People with deficiency constitution are suitable for walking, jogging and dancing. It is also suitable for practicing traditional Chinese medicine health exercises such as Baduanjin and Wuqinxi. The amount of exercise should be small at first, and then gradually increase.
Recommended food:
Japonica rice, beef, chicken, eel, jujube, cherry, grape, peanut and other foods that are beneficial to invigorating qi, strengthening spleen and stomach.
Taboo food:
Cold, bitter, spicy, hot and other foods should not be too greasy and difficult to digest.
Third, peaceful physique:
Features: symmetrical figure, strong, easy-going and cheerful personality.
This kind of person is the healthiest, but once he is fat, he is evenly fat, or strong, and his body is in a balanced state, so it is naturally difficult to lose weight. It doesn't matter. You can lose weight by keeping good living habits and finding an optimal balance.
Key points of weight loss: adjust exercise state. Generally speaking, a person needs to exercise for half an hour every day, and aerobic exercise is better. Change the way and time of exercise. If you usually drive to work, you might as well get off at two stops in advance and walk. If you usually take the elevator on the second floor, you should change this habit.
For a "strong" woman, doing more physical exercise and stretching is beneficial to the curve.
Fourth, Yang deficiency constitution.
Features: fatigue, fear of cold, cold limbs, pale lips, shortness of breath, laziness, lethargy and fatigue.
Key points of losing weight: If you are a fat man with yang deficiency, then you may be fat in vain, with more meat and less elasticity, and no amount of meat can keep you warm, so you can improve your body shape by warming spleen and kidney, eliminating dampness and activating yang. In addition, we should strengthen physical exercise, persist in spring, summer, autumn and winter, and carry out 1 ~ 2 times a day. Specific events focus on physical strength, such as walking, jogging, Tai Ji Chuan, ball games and various dance activities.
Recommended food:
Tea material with aphrodisiac, such as Cordyceps, Ginseng, Walnut, Ginger, Cinnamon, Peanut, etc. Mutton, dog, venison, chicken and other aphrodisiac foods.
Taboo food:
Heat-clearing herbs include honeysuckle, dandelion, cogongrass rhizome, plantain, bitter tea and wax gourd.
Five, phlegm and dampness constitution
Features: Obese body, full abdomen, greasy facial skin, sweaty and sticky, easy to feel sleepy and fond of sweets.
Key points of losing weight: If you are a fat man with phlegm-dampness constitution, then you may have a thick waist, a round belly and a big ass, and are inactive. Remember that the first thing you want to lose weight is to strengthen the spleen and promote diuresis, and eliminate phlegm and turbidity. First of all, we should put an end to sweets, abstain from drinking, avoid overeating and eating too fast. Always eat light and mild food, and eat more fruits and vegetables, especially some foods that have the functions of invigorating spleen, promoting diuresis, removing blood stasis and resolving phlegm.
Recommended food:
Papaya, white radish, jujube, red beans, yam, coix seed, beef and mutton, silver carp, lemon, cherry, chestnut, etc.
Taboo food:
Maltose, pomegranate, grapefruit, loquat, sugar, etc.