The starch content of various cereals is 70%-80%, rice (about 78%) is slightly higher than flour (about 72%), the protein content of flour (about 10%) is slightly higher than rice (7%-8%), and the calorie (345kcal) of 100g rice is slightly lower than 655 kcal. Generally speaking, there is little difference in nutrients and calories between the two.
Choose the right food to lose weight;
( 1)、? Priority is given to steamed sweet potatoes, boiled corn, pumpkin porridge, purple rice porridge, millet porridge, wowotou and other staple foods.
(2) If none of the above foods are available, choose staple foods with as little oil and salt as possible, such as rice, steamed buns, steamed buns and jiaozi. It is best to match foods rich in protein, such as milk or soybean milk, and foods rich in dietary fiber, such as green leafy vegetables, to increase satiety and delay the excessive rise of blood sugar.
(3) Reduce the frequency of eating all kinds of cakes, such as chopped green onion cakes, thousand-layer cakes, shortcakes, hand-grabbed cakes, various pies, etc. Never touch fried foods such as prickly heat and fried dough sticks.
(4) If the dishes already contain potato, yam, lotus root, taro and other ingredients, the staple food should be reduced accordingly.
(5) Even if you are eager to lose weight, make sure to eat at least three or two staple foods every day. Diet pills are not allowed.
To lose weight, we should strengthen exercise correctly.
(1), protein, protein, a pre-exercise supplement, can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close. (2) Exercise should be diversified. Every time I go to the fitness center, I will do exactly the same exercise. With the same amount of exercise, you will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly. (3) Keep the training interval. People should keep exercising for more than 40 minutes before the fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes. (4) Eat a healthy and reasonable diet, eat vegetarian food, eat less meat and starchy food, but don't over-diet, otherwise it will hurt your health. It is suggested that cassia seed, poria cocos and black oolong can be used as Juewu decoction, and poria cocos can strengthen the spleen and stomach and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort. (5) It takes a long time to consume warm-up fat before exercise. When you feel feverish and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat. Being fat in the morning is bullying. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution. (7) concentration is amazing, especially when exercising. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful. (8) Consciously exercise the upper arm. The fitness instructor asked me to swing my arms greatly when I was running, which I thought was quite funny. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower parts are heated at the same time, resulting in1+1> The effect of 2. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest. (9) When breathing through the nose, inhale and exhale through the nose, instead of using the mouth, which can stabilize the heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times. (10). Exercise on the beach. This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.