1, red bean diet
1, red bean diet materials: sago100g, honey red bean150g, 250ml milk, condensed milk. The practice of red bean lotus seed syrup: wash sago, put it in boiling water until there is still a small white core in the middle, turn off the fire and stew for 5- 10 minutes; Put the cooked sago into a bowl filled with iced milk and put it in the refrigerator for half an hour; Honey red beans can be bought as finished products or cooked by themselves. If you cook it yourself, you can shorten the cooking time by soaking red beans in advance. Boil red beans until they crack, add brown sugar, cook until the soup becomes thick, cool, add condensed milk and stir evenly to increase the taste and sweetness of milk; Take out the frozen milk sago, put it in a container, and pour in honey red beans (you can add a little condensed milk according to your own taste when eating).
2, red bean lotus seed syrup material: fresh lotus seed 150 grams, 200 grams of red beans, a little dried tangerine peel, the right amount of rock sugar. Practice: Wash red beans _ soak them in water for 3-5 hours; Soak pericarpium Citri Tangerinae in warm water; Lotus seeds are shelled and washed; Add water and tangerine peel to the pot and bring to a boil. Add red beans and cook for 20 minutes. Add fresh lotus seeds and cook until the red beans are soft; Finally, add rock sugar.
3, glutinous rice red bean lily sweet water material: adzuki bean 100 grams, 50 grams of glutinous rice, 20 grams of lily, appropriate amount of rock sugar. Practice: soak adzuki beans for two or three hours in advance;
Make a pot of water, add adzuki beans after the water is boiled, add coix seed and lily after the water is boiled again, and turn the water to low heat again. If you want to save trouble, you can put all the raw materials in. All the materials are cooked. Eat hot or cold, add some rock sugar or osmanthus, and it tastes good.
2. The most effective exercise to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.