1. How to eat three meals in winter
1. Recommended diet for slimming breakfast:
1. A cup of fresh yogurt+two slices of whole wheat bread+a tomato
The calories are reasonable. Yogurt and tomatoes have very high vitamin A content. Vitamin A can improve eyesight, promote skin cell regeneration and improve the new speed of deep skin cells.
2. A bowl of red dates and millet porridge+chicken sandwich
The nutritional structure is reasonable. The content of carotene and various vitamins in millet is high; Jujube can replenish blood and qi, and can effectively enhance immunity.
2. Eat tonic food at noon
Many people choose winter tonic because winter is prone to various diseases and increases calories to resist the cold. However, if this tonic is not enough and there is no proper way, it is easy to make your fat increase again. When choosing tonic food, we can choose some foods with less fat, such as chicken and mushrooms, duck in chestnut, mutton and wax gourd, dog meat and tofu. Even so, you don't have to eat too much or often. In addition, friends who lose weight can eat these tonic foods at noon.
3. Eat more fruits and vegetables and soup in the evening
For people who want to lose weight, a light diet at dinner is a good way. Eating too full or too greasy at dinner will turn excess calories into fat and store it on the belly.
Don't eat more meat and less vegetables because of the winter temperature, especially because many people think that cold winter should not eat cold salad. In fact, you should eat more vegetables in winter. Now there are great choices in dishes, and almost all vegetables can be bought. Vegetables can not only reduce our fat income, but also drive away the dryness in winter and make your skin look more radiant. The nutrients it contains can help you prevent colds, such as vitamin C. In addition, the dietary fiber rich in vegetables can reduce the concentration of blood lipids, help remove the garbage and oil in the body, and balance the pH value, which is the best food for losing weight, beautifying and strengthening the body.
4. Besides, drink more hot soup or boiled water, accelerate the metabolic function in the body, promote intestinal peristalsis, keep your skin moist, help you lose weight and increase immunity. Appropriate amount of supplementary fruit.
5. Exercise is also indispensable.
In winter, the metabolic rate of human body begins to decrease. If you give up exercise at this time, it is bound to make more and more fat. The amount of exercise in winter should be increased moderately, from at least 3 minutes to more than 4 minutes every day. This will enable you to speed up your metabolic rate and burn fat faster. Of course, the form of exercise is very simple, and walking or climbing stairs is a very effective way. Have you done it by walking for at least 4 minutes every day?
Second, the misunderstanding of losing weight in winter
Myth 1: You can lose weight by dieting in winter without exercising
There is an idea that the human body needs to decompose fat to generate heat in the process of keeping out the cold to resist the cold. You can lose weight without exercise as long as you reduce your calorie intake. But in fact, the premise that the human body decomposes fat to generate heat is that the food storage has been exhausted, but at this time, the human body will send a hunger message. By this time, most girls generally think that the human body has consumed fat to keep out the cold and will immediately supplement food. Moreover, even if the intake is reduced, the lack of exercise makes the human body not consume enough calories, and the purpose of losing weight cannot be achieved at all. Although the weight may be reduced, this method reduces the sugar and water in the body, but not much fat. If you go hungry, it is not conducive to the body to resist the cold, and may cause malnutrition, poor physical strength, and even metabolic disorders, low basal metabolic rate and other consequences. So, if you are using this winter weight loss method, stop it immediately.
Myth 2: Eating Chili peppers helps you lose weight
When the weather is cold, the "spicy" wind blows. Some people think that eating spicy food is an effective way to lose weight in winter. In fact, there is no scientific basis for the so-called "pepper weight loss". Pepper can not only lose weight, but may have the opposite effect. Because pepper also has the effect of stimulating appetite: when capsaicin stimulates the oral cavity and gastrointestinal mucosa, it promotes the secretion of digestive juice and makes people eat more. I believe everyone knows what the consequences of eating more unconsciously are. Moreover, everyone's tolerance for spicy food is different. In order to "lose weight", too much intake of pepper is likely to damage the gastrointestinal mucosa, cause chronic inflammation, and even cause gastrointestinal bleeding or induce ulcers.
myth 3: strenuous exercise is more effective in losing weight
as we all know, exercise is the best way to lose weight. But the more intense the exercise, the more effective it is, especially in winter. Because of its high intensity, strenuous exercise will not last long. Moreover, in winter, the microcirculation of human body is weakened and metabolism is slowed down. Too intense exercise can easily lead to respiratory diseases or induce other diseases, which will affect health.
Myth 4: You can choose partial weight loss
It's cold in winter, and people who don't want to go out for exercise abound. Therefore, "partial weight loss" has become the second best practice. Do waist exercises if you want to reduce your waist, and do cutting exercises if you want to reduce your arms. In fact, partial weight loss is a wrong understanding. Because fat energy supply is controlled by the regulation of nervous system and endocrine system, but this regulation is systemic, so local exercise can not reduce fat in specific parts. The energy consumed by local exercise is not much, and the exercise time is generally not long enough, which basically fails to achieve the purpose of losing weight.