1, summer weight loss tips
1. Reasonable diet with nutrition
Many people have decided that vegetarianism without eating meat will have a good weight loss effect, but in fact, this method can not effectively lose weight. Because vegetarian foods such as vegetables and grains are indeed lower in calories than meat foods of the same weight, there are also many high-calorie foods in vegetarian foods. In addition, the human body needs a balanced nutrition, and often eating vegetarian dishes instead of meat dishes will lead to malnutrition and vitamin deficiency. Fatty foods are resistant to digestion, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. Therefore, reasonable collocation and comprehensive nutrition are the key points.
2. Add enough protein.
When you lose weight, you should reduce your calorie intake, so you can choose to eat some foods with strong satiety, such as protein. Protein's digestion time is long, which can give people a lasting satiety, make you feel less hungry, and help you lose weight and calorie intake. In addition, protein can also inhibit the secretion of hormones that promote fat production, effectively reduce the production of fat, and eat more when you lose weight.
3. Drink tea before and after meals
Drinking tea is good for losing weight, it can effectively moisten the digestive tract and help the intestines to peristalsis. Throughout the year, whenever you lose weight, you should do a good job of clearing your intestines. The simplest thing is to drink warm water every morning. However, if you feel that the effect of boiled water is not good enough, you can choose to drink Chinese medicine slimming tea. Studies have shown that drinking 3 cups of slimming tea a day can make the body burn extra calories in the road. It can reduce the weight by 5 to 10 kg in January.
Step 4 choose "coarse" carbohydrates
Too fine carbohydrate foods, such as white bread and rice, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Therefore, it is recommended to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains."
5. Appropriate physical exercise
After a 60-minute fitness course, it is really tiring to exercise and lose weight. We still have to reduce calorie intake to achieve the goal of losing weight. However, it is undeniable that exercise is not only beneficial to cardiovascular and cerebrovascular health and mental health, but also the key to maintaining no rebound after slimming. As a reward, your muscles will burn a small amount of calories. Aerobic exercise about five times a week can make metabolism unimpeded.
2. The principle of losing weight in summer
1. Develop a good habit of defecation every day.
Slimming people must force themselves to defecate regularly every day, even if they can't solve the stool, they should go to the toilet regularly. Over time, you can develop a good habit of regular detoxification every day. In addition, it is also necessary to pay attention not to hold your breath forcibly when defecating, otherwise it will easily disturb the function of large intestine, promote congestion of hemorrhoid veins, and thus cause hemorrhoids. Especially in patients with hypertension and cerebral arteriosclerosis, abdominal pressure and blood pressure increase due to breath holding, which is easy to induce stroke. In daily life, don't be stubborn, otherwise it will easily damage the healthy qi of the human body and cause diseases such as hemorrhoids. Regular daily life, regular work and rest, regular meals, regular participation in sports activities and regular defecation can form the good habit of regular defecation.
2. Eat less fine and flatulent food.
General fine food refers to milk, lean meat and fish rich in protein. Eggs, bean products and other foods. If you eat too much of this kind of food, the stool will become dry and small, and it is difficult to discharge it. Flatulence food refers to sweets, dried beans, etc. It is easy to affect the function of the spleen and stomach, resulting in insufficient water in the intestine, and the mechanical stimulation of food residues on the intestinal wall is reduced, thus weakening the peristalsis of the gastrointestinal tract, which is not enough to cause defecation reflex. Eating fine and flatulent food will aggravate constipation, but also aggravate the symptoms of hemorrhoids, anal flaccidity and other diseases. Therefore, in order to clear the bowels, detoxify and slim down smoothly, we must eat less fine and flatulent foods and eat more plant fiber foods such as coarse grains and vegetables. However, people with deficiency-cold constipation should avoid eating cold fruits and cold drinks.
3. Avoid spicy and greasy food, tobacco and alcohol, etc.
Generally, spicy and greasy food refers to pepper, ginger, leek, dog meat, mutton, chicken, cream, butter and so on. These foods are spicy, warm, greasy and difficult to digest, which will make the gastrointestinal tract dry and hot, the body fluid is not distributed, and the urine is stagnant. There are also alcohol, tobacco, coffee and strong tea, which can play an exciting role, especially strong tea, which contains tannic acid and caffeine and other substances, can reduce the secretion and peristalsis of the gastrointestinal tract, and has a certain convergence effect. If constipation people drink a lot more, it can aggravate the symptoms. Therefore, in order to achieve the good effect of clearing the bowels, detoxifying and slimming, we must avoid spicy food. Greasy food, tobacco and alcohol, etc.
3, summer diet
Monday: Mushroom and cabbage soup
Breakfast:
1. Four slices of whole wheat peanut toast and peanut butter 1 teaspoon.
2. Cucumber and tomato three-color salad: 50g of cucumber slices, 50g of cucumber slices and 50g of tomato.
3. Dilute orange juice and 2 oranges
Lunch:
1. Half a bowl of germ rice
2. Spinach beef: 80g of spinach, 40g of beef and oil 1 teaspoon.
3. Lentinus edodes tofu: Lentinus edodes10g, tofu 1/2, soy sauce and vinegar.
4. Radish clear soup: 60 grams of white radish
Dinner: mushroom and cabbage soup
Cooking method: 50 grams of onion, cabbage100g, mushrooms100g, parsley100g, cut into blocks or strips, add 4-5 bowls of water and add appropriate seasonings.
Description of nutritional components: The water content of fresh cucumber is the highest among vegetables, which can be used as raw fruit to quench thirst without the burden of calories. Rich in potassium, diuretic and antihypertensive, it is a holy product for obese people to lose weight. Mushrooms are rich in protein, carbohydrate crude fiber, calcium and iron, which can promote the absorption of calcium.
Tuesday: bean sprouts and shredded green pepper soup
Breakfast:
1. Salad buns
2. Wheat germ milk
Lunch:
1. germ rice
2. Shrimp rolls
Step 3 stir-fry kale
4. seaweed soup
Dinner: bean sprouts and shredded green pepper soup
Cooking method: 30g of lily (dry), 0/00g of soybean sprouts/kloc-,0/00g of shredded green pepper/kloc-,0/00g of auricularia auricula/kloc-,and all the materials are cooked with 4-5 bowls of water. Seasoning can be added by yourself or diluted to taste the broth.
Description of main nutrients: Wheat germ for lunch, with a large amount of vitamin B 1 and lecithin, can help the development of brain power and improve learning efficiency. Kelp contains fucoidan, iodine, and various vitamins and minerals. It is not only a nourishing food with rich nutrition, but also beneficial to the prevention and treatment of hypothyroidism, and can strengthen the systemic metabolic function.
Wednesday: Cucumber Flammulina velutipes Soup
Breakfast:
1. Wholemeal steamed bread with eggs 1 piece, fried eggs 1 piece, oil 1 teaspoon.
2. a cup of soybean milk
Lunch:
1. Ruyi noodles 1 bowl of Qingjiang cabbage 1 00g, sesame oil1teaspoon.
2. Lycium barbarum and loofah soup 3. Steamed eggplant with shallots
Dinner: cucumber and Flammulina velutipes soup
Cooking method: 80g of golden nail mushroom, 20g of dried mushroom, 0/00g of cucumber/kloc-,0/00g of abalone mushroom/kloc-,a little of coriander, peeled and sliced cucumber, sliced abalone mushroom and mushroom, cooked with Flammulina velutipes with proper seasoning, and added with some coriander.
Description of main nutrients: Soybean milk is rich in vitamin A, vitamin B group and minerals such as potassium and calcium, which has the effects of moistening skin and resisting cancer. Luffa contains extremely low calories, which can clear away heat and phlegm, induce diuresis and detoxify, and strengthen the body's immune function. It is the best natural food for modern people to prevent cancer.
Thursday: Burdock, radish and bean soup
Breakfast:
1. chopped green onion oatmeal salty porridge: oatmeal (cooked) 1 bowl, minced meat 1 two, a little chopped green onion.
2. Yogurt fruit salad: 3 apples, 4 strawberries and 1 banana.
Lunch:
1. germ rice
2. Hundred leaves of cabbage: 25g of hundred leaves, 60g of cabbage, oil 1 teaspoon.
3. Beef with coriander: 50g of coriander, 2 taels of beef, oil 1 teaspoon.
4. Laver and tomato soup: 50 grams of tomatoes and a little laver.
Dinner: Burdock, radish and bean soup
Cooking methods: burdock100g, white radish100g, carrot100g and soybean 50g. Cut burdock, white radish and carrot into pieces, add 4-5 bowls of water with edamame, and add appropriate amount of seasoning or broth.
Description of main nutrients: Yogurt is solidified fermented milk, which can replace edible salad dressing to reduce unnecessary heat accumulation. Xuecai, also known as Xuelihong, is the tender stem and leaf of mustard, rich in vitamins and minerals, which is of great help to human growth and development and maintaining physiological functions.
Friday: Lettuce and Cauliflower Soup
Breakfast:
1. Fruit: 2 pieces of watermelon.
2. Macaroni salad: 50g of cooked macaroni, 50g of assorted vegetables, 2 tablespoons of salad dressing 1 2, and raisins1tablespoon.
Lunch:
1. Half a bowl of germ rice
2. Chicken curry: 2 pieces of chicken, 40g of potato, 0/2 tbsp of oil/kloc, and curry powder for seasoning.
3. Cold bean sprouts: mung bean sprouts100g, a little sesame oil.
4. Mushroom and bamboo shoot soup: 50 grams of bamboo shoots and 3 mushrooms.
Dinner: Lettuce and Cauliflower Soup
Cooking method: lettuce120g, cauliflower150g, and four-color vegetables (frozen) 80g. Cut lettuce into appropriate size, cut cauliflower into pieces, add frozen vegetables bought in the supermarket to cook soup, and add appropriate seasoning.
Description of main nutrients: Raisins are sacred products for nourishing blood and moistening skin for adolescent girls, which helps to adjust discomfort during physiological period and make skin smoother and ruddier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can protect skin and whiten skin, which is an essential element to beautify the skin.
Breakfast:
1. muffin+honey
2. Rice milk
Lunch:
1. tomato macaroni: cooked macaroni 1.5 bowl, 50g tomato, 50g cabbage, minced meat 1 2, oil 1 teaspoon.
2. Chai Fish Soup: 2 pieces of tofu and a small amount of Chai Fish.
Dinner: auricularia auricula and Chinese cabbage soup
Cooking method: 200g of Chinese cabbage, 50g of auricularia auricula, 30g of dried lily, 50g of mustard powder and 0/00g of carrot/kloc. Slice Chinese cabbage, cut auricularia auricula and carrot into appropriate sizes, add lily and boil in 4 ~ 5 bowls of water, season and serve mustard.
Description of main nutrients: Honey contains a variety of enzymes and nutrients, but the calories are the same as ordinary sugar, so it should be eaten in limited quantities at ordinary times. Tomato's reputation as a "fruit of vegetables" is mainly rich in fiber and vitamin C. Tomato can promote digestion, and its vitamin C is not easy to be destroyed in the cooking process like ordinary fruits and vegetables.
Sunday: loofah, seaweed and bamboo shoot soup
Breakfast:
1. Sweet potato porridge: 50g of sweet potato and 30g of germ rice.
2. Scrambled eggs with dried radish: 20g dried radish, egg 1 piece, oil 1 teaspoon.
3. tender tofu 1/2 pieces 4. 5 strawberries
Dinner: 1. Roasted black pepper steak: steak 1 piece (2 Liang), black pepper and a little soy sauce.