The hot summer is here, and weight loss has been put on the agenda again. Many people are very dissatisfied with their figures. In order to look good in summer clothes and have a slim and good-looking figure, they have to lose weight. So how much do they consume? Calories to lose a pound? Calorie intake cannot be too low.
How many calories are consumed to lose one pound
Basic energy calculation
18-30 years old 15.2x body weight (kg) 680 (kcal)
Calories required for physical activity
Calories required for physical activity = Basic calories required for basal metabolism of the human body x activity intensity coefficient
Activity intensity coefficient table
Activity intensity Activity content Activity intensity coefficient
Very light driving, watching TV, typing, playing cards, sitting, standing, lying down, reading, etc. 0.2
Light house cleaning, short walks, playing golf, 0.3
Moderately heavy housework, tennis, badminton, skiing, skating, dancing 0.4
Heavy Physical labor, basketball, football, mountain climbing. 0.5
1 kcal/1 kcal/1 calorie (kcal) = 4.184 kilojoules (kJ)
1. Remember the 20-minute eating rule. Eating too fast is often a sign of ingestion. An important reason for excessive intake. What you need to know is that it takes about 20 minutes for your brain to confirm that you are full, and gorging is the culprit of overeating. Therefore, you might as well drink a bowl of soup before a meal, and then slow down your meal speed. This is a very effective way to reduce calorie intake.
2. Take a walk regularly. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate. When you are in a negative mood, it will gradually calm you down, and it can also bring you closer to nature. More contact is one of the weight loss exercises that is beneficial to the body and mind. When walking, you should wear high-quality sports shoes and maintain a proper posture: look straight ahead, tighten your abdomen, lift your hips, straighten your back, and do not bend over and look down at your feet. This will speed up the burning of body fat and is very helpful for rapid weight loss. efficient.
3. Drink coffee before breakfast. Coffee can help your body control appetite and make you feel full more easily, so that you will not consume excessive calories, which your body will convert into fat and lead to obesity. In addition, coffee can speed up the body's fat burning rate by 5%. Even if you do not do any weight loss exercise, your body's ability to burn fat will be greatly improved. Of course, if you drink coffee to lose weight, you should choose pure black coffee! Coffee with too much sugar will ruin your weight loss plan!
4. Supplement enough calcium. Every day we Six hundred milligrams of calcium are needed, which allows the body to burn fat faster. Scientific research has found that just taking in enough calcium can help you lose 22% of your body weight and 61% more fat. If you want to replenish calcium more effectively and quickly, you might as well get it from delicious milk! Milk is a good source of calcium. Drinking 2-3 cups of skim milk every day is a very effective way to lose weight.
5. Drink sour plum juice. Obesity is often caused by the body’s failure to excrete harmful substances. Therefore, drinking sour plum juice every day can help the body excrete toxins, which can reduce the risk of obesity. The substances are immediately eliminated, preventing any obesity-inducing substances from appearing in the body. Constipation is an important cause of protruding belly, and sour plum juice is one of the best drinks to help you reduce belly fat.
6. Drink the right drinks. Moisture is an important component for burning fat. If the body is not hydrated enough, it will affect the progress of weight loss. Because water can help the body cool down, but if there is insufficient water, the body will lower its body temperature, making it difficult for fat to be burned and decomposed. Therefore, women who want to lose weight should keep drinking 300cc of water every day! Many people don’t like drinking water because it tastes bland. However, if you replace it with other sugary drinks, you will easily consume too much sugar and lead to obesity. Therefore, you can try drinking green tea instead, and oolong tea is a good choice. It allows the body to burn calories and consume more fat.
Moreover, oolong tea does not contain sugar and calories, so it is definitely suitable for those who are losing weight.
7. Avoid high-protein foods. Protein can indeed help you lose weight. The digestion of protein requires more calories, and it itself will not turn into fat and be stored in the body, making it a good product for weight loss. However, if you consume a large amount of protein, it will not only cause physical weakness, but also lead to a series of disease problems. A balanced diet is the key to losing weight, and a reasonable intake of protein is the way to lose weight!
How to eat eggs to lose weight
Eggs to lose weight
Eggs to lose weight The method refers to a dietary method in which eggs are the main food for three meals a day, accompanied by vegetables and fruits, a small amount of toast and coffee drinks. The egg weight loss method is a scientifically based weight loss method. There is no limit to the amount of eggs on the first day, and you can eat three eggs a day thereafter. If you have high cholesterol, you can only eat egg whites. You can also replace the egg whites with tofu. This method can be effective for two weeks. 5kg per week, 10kg for two weeks***. There is no need to continue after two weeks.
Egg yolk contains lecithin, which is an emulsifier that can emulsify fat cholesterol into very small particles, which can be used by the body after being excreted from blood vessels. Eggs can also increase high-density lipoprotein in the blood and protect blood vessels from hardening.
From this point of view, the egg weight loss method has a scientific basis and is an effective and practical weight loss method through practice. You can also choose healthy weight loss foods to safely and effectively improve the weight loss effect. When the weight reaches the standard, the calorie intake and calorie expenditure can be balanced to achieve lasting weight loss results.
Cucumber and egg weight loss method
The cucumber and egg weight loss method is to insist on using cucumber and eggs as the main food every day within a month. Because cucumbers and eggs are both very important weight loss ingredients in the weight loss recipe line, you will not gain weight no matter how you eat them, and they can accelerate fat consumption and detoxification.
If it is difficult to stick to it, it will be difficult to stick to the cucumber and egg diet. It is recommended that during the period of using cucumber and eggs to lose weight, it should be paired with some natural foods to promote fat burning. This can actually stimulate interest in losing weight. However, although the cucumber and egg weight loss method is effective, the cooking method of the eggs will also affect the weight loss effect. It is recommended to boil eggs in water, and the boiling time should not be too long, otherwise carcinogens will be produced.
Homemade Desserts for Weight Loss
Banana and Papaya Yogurt
Just stir the banana, papaya and high-quality yogurt together and smash them. It is best to choose the original yogurt. It is low-fat because banana and papaya are sweet. This snack is rich in nutrients and can help you lose weight.
Walnut egg custard
Method: Peel out the walnut kernels and break them into small pieces with your hands. After the water boils, add the walnuts, then break in an egg and mix well. Turn down the heat and remove the egg foam. Let the eggs cook until they are medium-cooked and then turn off the heat. Finally, add a little rock sugar and serve.
Cashew Nut and Lotus Seed Soup
Method: Soak the lotus seeds in water until soft, then put it and the cashews into the pot and cook over medium heat until the cashews and lotus seeds are soft. Finally, add a little honey to taste and drink. Cashew nut and lotus seed soup is light and elegant, with calories between 80-100 calories. It is very suitable for drinking during afternoon tea time. It can nourish yin and kidneys, replenish qi and blood circulation, increase the body's metabolic capacity, and is very helpful for weight loss.
What vegetables are good to eat for weight loss
Winter melon
Winter melon is rich in carbohydrates, proteins, minerals and vitamins and other nutrients. The propanol contained in winter melon Diacids can effectively inhibit the conversion of sugars into fat. In addition, winter melon itself is low in calories and contains no fat, which can help keep the body in shape. It is the best choice among vegetables for weight loss in winter. Recommended ways to eat: Winter melon and pork ribs soup, stir-fried winter melon are common ways to eat winter melon, but be careful not to mix winter melon with red beans, crucian carp, and red crucian carp. Combining winter melon with the above ingredients can easily cause a loss of nutrients.
Chinese cabbage
Chinese cabbage is rich in nutrients, including a variety of vitamins, protein, crude fiber and mineral elements. The pectin contained in cabbage can help the body excrete excess cholesterol, and the crude fiber in cabbage can promote intestinal peristalsis and help digestion and excretion.
For girls who love to eat meat in winter and want to lose weight, cabbage is simply a must-have vegetable. Recommended way to eat: There are many ways to eat cabbage, which can be eaten raw or pickled. Stir-fried cabbage is the simplest way, but cooked cabbage overnight and unpickled Chinese cabbage are best avoided. In addition, people with diarrhea and qi deficiency should not eat it. People with cold stomach should avoid eating Chinese cabbage.
Cucumber
Cucumbers are 80% water and have very low calories. They must be well-known for their hydrating and beauty properties. However, cucumbers contain fruit acids, propanoic acid and cellulose, which can It promotes the decomposition of fat and inhibits its formation, thereby achieving the effect of losing weight. Cucumbers are also rich in vitamin C, vitamin B2, vitamin C, vitamin E, and carotene, which can beautify and hydrate. The sterols in cucumbers can prevent diabetes, lower lipids and stabilize blood pressure. Eating more cucumbers to lose weight in winter can not only lose weight but also prevent and alleviate some diseases. It is a vegetable that kills two birds with one stone. Recommended way to eat: Eating it raw or cold is the best way to keep the nutrients in cucumbers from being lost. However, avoid eating cucumbers with peanuts, which can easily cause diarrhea. If they are eaten with peppers and celery, they will lead to the loss of vitamin C in cucumbers.
Leeks
Leeks are low in calories and contain a large amount of dietary fiber, which can promote gastrointestinal peristalsis and eliminate waste from the body, thus helping to lose weight. Moreover, the unique sulfides of leeks can play a certain role It has a bactericidal effect and helps improve the body's immunity. In winter, when the temperature is low, it is easy to catch a cold. Eating more leeks in winter can not only lose weight but also improve the body's immunity, achieving healthy weight loss. Recommended way to eat: leeks and meat are a good combination. This is a relatively nutritious way to eat, but leeks should not be eaten with spinach, beef, white wine, and honey. It can easily cause diarrhea, tooth swelling and pain, aphtha, gastritis and other diseases.
Broccoli
Broccoli is not only complete in nutrients but also high in content. The water content in broccoli is as high as over 90 and it is low in calories. 100g of broccoli is only 33 kcal. of calories, a perfect choice for those who want to lose weight. In addition to helping to lose weight, broccoli also has the effects of anti-aging, lowering blood pressure and blood lipids, breast enhancement and skin beautification. Eating broccoli to lose weight in winter will help you lose weight and beautify your body. Recommended ways to eat broccoli: Garlic broccoli and boiled broccoli are both good ways to eat broccoli.
Radish
Radish contains a substance that can promote fat metabolism, prevent fat from accumulating under the skin, and has the effect of losing weight. Moreover, radish contains a large amount of plant protein, vitamin C and folic acid. After being ingested into the human body, it can cleanse the blood and skin, lower cholesterol, and help maintain blood vessel elasticity. Recommended way to eat: Stewing radish soup is a common way to eat it. Peel and slice the radish, boil the stock, boil the radish until soft, and add salt, MSG, and pepper. However, it should be noted that people with excessive yin and cold constitution and those with weak spleen and stomach should not eat more. It is also best not to eat white radish and carrot at the same time, which will affect the absorption of nutrients.