1, common diet
Lose weight recipe home-cooked dish sweet potato mung bean porridge
Sweet potato and mung bean porridge is a kind of food suitable for all ages, which can not only strengthen the spleen and nourish the stomach, but also not increase the fat of friends who love beauty, and it is very simple. First, prepare sweet potatoes, mung beans, glutinous rice and glutinous rice, then put mung beans, glutinous rice and glutinous rice into a pot, add three times as much water as them, boil them with high fire, and change them to low fire after boiling. After about twenty minutes, put the diced sweet potato into the pot and cook it together. When the sweet potato becomes soft, the health-preserving and weight-losing sweet potato mung bean porridge is ready.
Weight loss recipe home-cooked dish black fungus mixed with celery
I believe all female friends know that black fungus contains very high protein, and celery is a good helper for beauty and slimming. Therefore, this food can not only increase nutrition, but also achieve the hope that female friends want to lose weight. First of all, the black fungus is run, washed and the roots are removed. The celery is cut into slightly larger sections, and the old tendons on it are removed. Then boil a pot of water, blanch the celery for a while, immediately put it in ice water after blanching, and also blanch the auricularia auricula and put it in ice water. Then remove them from the ice water and add your favorite seasoning.
2. Fashion exercise to lose weight
aerobic exercise
There are many forms and events of aerobic exercise, such as brisk walking, jogging, cycling, skipping rope, fitness dancing, skating, swimming, playing badminton, playing Tai Ji Chuan, climbing stairs and boating. Relevant research shows that the key to aerobic metabolic exercise is to ensure a certain amount of exercise and perseverance. Adults can basically achieve the effect of moderate aerobic exercise by participating in the above sports selectively.
Obese elderly people can choose their favorite sports that are easy to stick to, and the amount of exercise should be suitable for their own conditions. The frequency of exercise is generally 3-5 times a week, and each exercise can be 20-60 minutes. The exercise intensity should reach the limit of effective heart rate, and the heart rate should be 1 10 beats/min at the initial stage of exercise, and gradually increase to 140 beats/min after1-3 weeks. In this way, the stroke output is close to and reaches the best state, and the effect is more obvious.
belly dance
If you are not confident enough, or if you are looking for a different exercise course, belly dancing may suit you very well. Unlike most people's imagination, belly dancing is not only as simple as twisting your stomach, but also involves a lot of backward turning and body stretching, and its fitness effect is similar to that of yoga.
Ride a bike
Riding a bike is the most enjoyable and comfortable sport. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily and freely! Why are you hesitating? Get on your bike and lose weight!
dance
Even if you start to learn ballet dance when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dancing, or hiphop, as long as you like and are interested, you can learn all of them! Dancing can get rid of your excess fat through a lot of exercise! As long as you persist, the figure you dream about will be realized!
Sports film
The advantage of sports movies is that you can realize your dream of fitness and weight loss without leaving home, which is especially suitable for those housewives. You don't have to find an excuse to say that you don't have a locker room to change clothes or you are not used to a multi-person fitness room. You can just follow the sports video at home and lose weight as you like without interference!
physio ball
If you pursue a full range of physical fitness, then fitness balls are the best choice. With soft music, you can relax wholeheartedly and blend in with fitball in the most stretching posture, which is the highest realm of fitball. You can lose weight with one easy action, and the effect is particularly strange!
fitness
Everyone is familiar with this. Maybe many mm have been to the gym and tried it. It's a pity that I'm too busy at work, and I can't spare time to stick to it for a long time. However, fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!
Twist hula hoop
Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate. Moreover, twisting the hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect! Girls, what are you waiting for? Let's move quickly!
single row roller
Roller skating is a sport that wanted to be a trend in the past. Those roller skates remind people of their childhood, but in London, roller skating is really quite a trend, especially among adults. If you live in a big city, you can often take part in pulley races and slide on the spacious avenues where people are not allowed to pulley!
rope skipping
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
kick boxing
Kick boxing, please don't associate it with "barbarism" and "violence". Kickboxing was first introduced by fighters and professional aerobics athletes in New Zealand. The specific form is to mix boxing, karate, taekwondo, kungfu and even some dance movements, and cooperate with strong music, which is a unique style of aerobics.
climb mountains
Mountain climbing can not only exercise the body, but also cultivate people's sentiment, so it is a good fitness project. It can not only strengthen the muscles and bones, but also improve the strength of the waist and legs, the speed and endurance of traveling, the coordination and balance ability of the body and other physical qualities, strengthen the functions of the heart and lungs, and enhance the disease resistance. Kill two birds with one stone by exercising while losing weight! But you should know your physical condition before climbing the mountain, and the elderly, the sick and the weak should be cautious.
pilates
Pilates, from Germany, is a kind of static fitness exercise, which pays attention to the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controls muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. However, MMs must practice under the guidance of professional coaches.
run
Do you have a minute? Are you efficient? Is it environmentally friendly? In a big city, the pace of life is fast, the work pressure is high, and the high-density work arrangement makes life seem to be very fulfilling. However, in the long run, people's health will be seriously threatened. Running is the most convenient exercise. You only need to spend half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!
swim
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to 1 hour at the same speed on land. It can not only cultivate sentiment, temper the will to swim, but also keep fit.
tennis
Tennis is very suitable for urban people. Tennis can promote the improvement of blood circulation system, consume excess calories, improve heart and lung function, increase human immunity, improve disease resistance and recovery speed after illness, and achieve the purpose of improving health, physique and body and mind.
volleyball
When the weather is fine, make an appointment with a few relatives and friends to play volleyball easily, which can not only enjoy the warmth of the afternoon sunshine, but also enhance mutual affection. In one hour, you will consume 378 calories!
Somatosensory action game
Wiifit is a unique somatosensory game that uses wii balance board to play. In the game, players can use their body to swing from side to side to play hula hoop, twist their bodies to exercise their pitching skills, and even practice yoga with it!
share a room
Science shows that living in the same room regularly has ten health effects, which are helpful to exercise, increase hormone secretion, improve the disease resistance of immune system and prolong the life span of both men and women, and at the same time consume a lot of energy.
yoga
Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases, and deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, which makes oxidation increase and burn more fat cells, thus achieving good weight loss effect.