Reducing fat means that people whose body fat exceeds the normal range lose their excess fat through various means because of their own physical health. There are many ways to reduce fat, such as: citrus diet and so on.

Chinese name

to reduce the fat

foreign name

To reduce the fat

paraphrase

Lose excess body fat by various means.

Fat reduction method

Do not eat dinner, etc.

fast

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Precautions Expert advice

Citrus diet

[1] Young citrus fruits are full of ingredients that help you purify your body and slim your whole body, and minerals such as dietary fiber such as pectin, vitamins, calcium, copper, phosphorus, potassium and iron. These nutrients are particularly rich, which can fully regulate your endocrine, promote the functions of digestive system, nervous system, heart and blood vessels, and greatly enhance the metabolism of the whole body. 1 orange is 75g, containing 34 calories, and100g of orange is 45 calories.

Among them, pectin can inhibit the absorption of sugar, synephrine decomposes body fat and helps the burning of fat. After entering the body, fructose in citrus will be quickly converted into an energy source and consumed in time, so there is no need to worry about accumulation.

Principle: Synephrine and L-carnitine in young citrus fruits have a very good effect on losing weight, and long-term consumption of young citrus fruits can achieve a good effect on reducing fat. But you can't eat too much again to lose weight.

matters need attention

1, diet needs moderate control

During the week-long citrus weight loss plan, besides boiled water, you can also drink green tea, but you can't touch all drinks containing sugar or carbonated water. In addition, try not to add salt, spices and sugar to your meals.

2. The implementation time cannot be too long.

During the week of eating citrus to lose weight, the diet needs to be moderate, which is a bit like semi-fasting to lose weight, so the same can't be carried out all the time. The cycle is one week, and the first six days are carried out according to the above menu, and finally 1 day will restore the usual diet. In addition, after the end of this time, it will take at least 3-4 months to do it again, so as to avoid excessive abuse of such weight loss methods, which will cause harm to the body.

3. Eat with white tendons.

Pectin in citrus can inhibit the absorption of sugar, and pectin is stored in a large amount in white tendons, and there is vitamin P in white tendons to help you strengthen blood vessels and improve your immunity. Don't worry that your resistance will decline during weight loss. Therefore, when eating citrus, you don't need to peel it too clean. Take advantage of the slimming ingredients in the white gluten.

4. You can't eat too much if you lose weight again.

Citrus, which is good for weight loss, beauty and health, feels sweeter and more watery in winter, because the concentration of sugar is higher in this rich season, so it is delicious. It is precisely because of this that we can't eat too much. According to the above menu, it is OK to eat 2-3 meals a day. If it is unplanned time, with the general diet, it is enough to eat 1-2 meals a day!

Don't eat dinner

Eat less dinner every day, and take soybean milk as part of three meals. It is very beneficial for girls to drink it, but it is sugar-free. It is best to buy a soybean milk machine and make it yourself every day, which is convenient and cheap.

Principle: Soymilk mainly extracted soybean with rich and high-quality plant protein. Besides soybean protein, it also contained a lot of soybean isoflavones (Isoflavone), soybean glycoconjugates (Saponin) and other ingredients. These ingredients can inhibit the absorption of lipids and sugars in the body and exert the effect of burning body fat. Therefore, from the moment of drinking soybean milk, these effective ingredients are all playing a slimming effect after digestion → absorption → burning fat.

It is also necessary to ensure the human body's intake of protein: this can be achieved by eating150g of poultry meat (lean meat and beef are preferred) or 200g of fish, or by replacing two or three eggs. Of course, in addition to eating fish and meat at every meal, we should also eat 200 grams of vegetables with less oil. [2]

Cucumber and egg diet

Breakfast: boiled eggs 1 piece, cucumbers 1 root, grapes 1 piece, black coffee1cup.

Lunch: 2 boiled eggs, cold cucumber 1 plate, milk 1 cup.

Dinner: boiled egg 1 piece, cucumber 1 root, vegetable salad 1 serving, black coffee 1 cup.

Aerobic exercise running (brisk walking)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of the hands on the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrails under the premise of ensuring balance, and choosing a treadmill with a certain slope can improve the weight loss effect. Use interval exercise on the treadmill, that is, you can exercise at a high speed for a while and then cycle to a lower speed.

Lemon diet

Ingredients: lemon 1 piece, pork 200G. Practice: Chop the pork, squeeze the lemon into juice, mix the two, stir well and cook in the pot. How to eat: Have dinner once a day. Effect: The acid in lemon can reduce the fat content in pork, fully integrate lemon and pork during cooking, decompose the fat in pork, transfer the fresh taste to pork, inhibit appetite and neutralize the alkalinity of the body.

Apple diet

Eat apples for 2 days and then eat normally and moderately for 3 days. This cycle has a good effect.

Principle:

Obese people almost always overeat and make their stomachs expand, so they can't control their appetite. Apple weight loss method can make the stomach contract, after weight loss, the appetite becomes easy to control, and the taste becomes normal, and people will not like irritating food or greasy food.

Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which will help beauty beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more than the calories you take in your daily life, so you naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.

Lotus leaf diet

Boil lotus leaf, cassia seed, licorice, lemon slices into soup, the quantity is appropriate, and it will take effect for 2 weeks, and you will go in and out of the toilet more every day.

Principle: China has regarded lotus leaf as a good medicine for slimming since ancient times. Because the root, (lotus root) and leaves of lotus have the function of simple diuresis and laxative.

Aerobic cycling

Many gyms have spinning bikes, and these bikes are designed to be very suitable for aerobic training. However, the general bike training rooms are too small, and many people are prone to lack of oxygen in their rooms during previous training, although gyms are designed to raise the ambient temperature and make athletes sweat a lot to improve their weight loss. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the city and the environment is not very good).

No food after noon

Don't eat anything after three o'clock in the afternoon. Of course, you can't eat hard when you can, so you can lose a few kilograms a week.

Principle: Rest at night, the human body consumes less energy, and the excessive energy is used to turn into fat and accumulate. The notice of this method is that breakfast and lunch must be full and eat well, and the nutrients necessary for a day must be supplemented.

Health tip: If you are really hungry, you can drink more water or eat an apple.

Diet weight loss method food substitution method:

Appropriately increase the human body's intake of protein or vegetables: at breakfast, add a cup of cereal and two pieces of whole wheat bread; Or at lunch, increase the consumption of150g of starch-rich substances; At dinner, around 5pm, eat some rich foods in protein, such as an egg (or a slice of ham) and a tomato (or a bottle of yogurt, or an apple, or some cherries).

After 15 days, the girls who insist on losing weight will be pleasantly surprised to find that the small belly and the fat on the arms and legs have begun to disappear unconsciously, and the skin on their faces will become more and more watery due to the increase in intake of dairy products.

Bitter gourd diet

This trick is absolutely unique. You can eat as much as you like, even if you eat midnight snack. As long as you ensure to eat 3 bitter melons every day and lose at least 4 kg/week, it means washing raw food. Although it is a little difficult, there are also some things that can detoxify well. You can only achieve your goal if you eat bitter and bitter!

Principle: Momordica charantia contains a kind of high-energy lipid, which only acts on the small intestine, an important part of human body to absorb fat. By changing the pore network of intestinal cells, it prevents the absorption of heat macromolecules such as fat and polysaccharide, but does not affect the absorption of vitamins, minerals and other nutrients.

This special ingredient, known as the "fat killer", can reduce the intake of fat and polysaccharide by 40%-60%.

Eat less, put a bowl of warm water beside it when eating, and eat the food after it is watered, which also has a good effect.

Principle: Drinking a glass of white water, light honey water or water with cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of having a small belly.

Diet weight loss method

It is also necessary to ensure the human body's intake of protein: this can be achieved by eating150g of poultry meat (lean meat and beef are preferred) or 200g of fish, or by replacing two or three eggs. Of course, in addition to eating fish and meat at every meal, we should also eat 200 grams of vegetables with less oil.

Diet weight loss method should drink more skim milk.

According to different personal appetites, you can selectively drink it two or four times in the morning. At the same time, we should also pay attention to: eat less fruit. In summer, people like to eat fruit instead of drinking water to replenish water to the human body. But during this time, in order to lose weight, you can only eat one fruit a day at most.

Drinking water before meals reduces appetite.

Many people are not obese, but after eating, they will see a bulging appetite protruding. This is the most standard Babyfat. Even if they don't eat, this small appetite needs to be inhaled to cover it up.

Healthy weight loss method

You can choose slimming products with natural plant ingredients and little side effects, such as slimming tea, which adheres to the green and healthy concept of slimming, is based on the Millennium theory of traditional Chinese medicine, combined with modern high technology, and has made in-depth breakthrough research in lotus leaf alkaloid extraction, cell technology, fat isolation and other aspects, and has been carefully developed. No side effects, no need to diet, no diarrhea. At the same time, it also has the effect of detoxifying and moisturizing.

Lotus leaf has the effect of losing weight, which is recorded in many ancient books such as Compendium of Materia Medica, and there are many ways to lose weight by lotus leaf handed down from ancient times. Diet tea is a new generation of diet tea that integrates many methods. Slimming tea abandons many shortcomings of previous slimming products. It does not need to spend a lot of time and energy to exercise, nor does it need to deliberately diet to achieve the ideal slimming effect. Moreover, the materials of Xianxiu slimming tea are all green and pollution-free natural plant extracts, and there is no toxic side effect of slimming drugs.

Coffee diet

Materials: instant coffee, sugar-free soybean milk, boiled water Practice: Add sugar-free soybean milk to boiled water, and it will be better if you can polish it yourself. After brewing soybean milk, then brew coffee with hot soybean milk, and mix well to drink. But be careful not to put sugar, or you won't lose weight. Effect: Linoleic acid in soybean milk can decompose fat, promote gastrointestinal detoxification and reduce blood cholesterol content. Soymilk with coffee can not only help coffee break down fat, but also reduce the stimulation of coffee to the stomach.

Aerobic exercise. Skipping rope

Skipping rope is easy to learn, and the equipment is simple. It can be exercised in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Skipping rope can improve the heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, and at the same time, it can also exercise the coordination and sensitivity of the whole body.

Drink water in the afternoon to reduce fat.

The main manifestation of obesity is fat, which is caused by sedentary and high-calorie food. In the afternoon tea, it is the time when people feel tired and tired, and at this time, it is a fragile time when people consume unnecessary calories because of emotions. Of course, the price is fat. You can drink a cup of herb tea to dispel this desire to eat because of your emotions. At the same time, the smell of flowers and plants can also reduce your appetite, which is an ambush for eating only seven full dinners.

Diet weight loss method

Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because the stomach has been emptied after a night of digestion, if you don't eat breakfast, the energy consumed by the whole morning's activities will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, gastric distension, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat and it will be easy to gain weight. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.

Aerobic exercise. Various aerobic exercises.

I don't advocate beginners or friends with poor physical fitness to jump aerobics to lose weight. It is too simple to meet the heart rate requirements. The more complicated requirements for physical strength, flexibility and flexibility are higher, and the average person can't do it at all. If the movements are not in place, it will have no effect and it will easily cause injuries. Although there are various attractive aerobics, I suggest that friends without physical fitness should not use aerobics as a way to lose weight.

Cucumber egg method

Eat only cucumbers and eggs for every meal instead of 3 meals. Stick to it for 7 days and keep you thin, but you will miss the taste especially then. It is a good way to scrape oil.

Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanolic diacid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber often is of great benefit to lose weight and prevent coronary heart disease.

Seeing so many methods above, you will definitely choose the method that suits you better. After trying it, you will find that it is so simple to lose weight. In fact, you can also have a slim figure. [2]

Expert advice

Experts believe that the daily intake of calories from fat should be less than 30%. Don't bother to calculate these figures, just remember to eat less fatty foods. Besides, don't eat in a hurry. Men always eat as if someone will rob them if they don't eat. In this way, you are full before the brain reacts, but you will keep eating before the brain sends out the instruction to be full. In order to coordinate the brain with the stomach, please put down the chopsticks when chewing, and then pick them up after swallowing. Also, alcohol is the enemy of men to lose weight. Alcohol can lower blood sugar and increase appetite, so there will be an aperitif.

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