1, how to lose weight with sweet potato
Sweet potato diet sweet potato is a very common food, the price is very affordable, but the effect is very good. Eating sweet potatoes can not only lose weight, but also achieve the effect of detoxification and beauty. Sweet potato also contains a lot of soluble sugar, protein, fatty acids, multivitamins and eight essential amino acids except calcium, phosphorus and iron. The most important and obvious function of sweet potato is to improve the digestive ability of the stomach and promote metabolism, which has a good effect on expelling toxins from the body. Sticking to eating sweet potatoes every day can clear the intestines and detoxify.
Sweet potato diet recipe yogurt sweet potato paste materials: sweet potato, fruit yogurt, whipped cream, milk practices: 1. Cleaning and steaming sweet potatoes, peeling the steamed sweet potatoes, and grinding into mud; Add milk and proper amount of cream to the mashed sweet potatoes, stir well, and then shape and compact with a spoon. 2. Just pour yogurt on mashed potatoes.
Sweet potato porridge Ingredients: rice, sweet potato, instant boiled oatmeal. Practice: 1. Wash the rice and soak it for half an hour. Peel the sweet potato and cut into pieces. 2. Put clear water in the pot, add soaked rice and sweet potato pieces after boiling, and then boil with high fire; After boiling, cook slowly with low fire until the porridge is thick; Then add the instant oatmeal and keep stirring until it is uniform.
Sweet potato oatmeal milk material: 50g sweet potato, oatmeal, 200c.c low-fat milk, 1 teaspoon sugar (added according to personal taste). Practice: 1, sweet potato washed, peeled and cut into pieces. Soak oatmeal in water for 10 minutes, then steam it with sweet potato in an electric rice cooker for later use. 2. Put the steamed sweet potato, oatmeal, low-fat milk and sugar into a blender and mix well.
Stir-fried sweet potato rice materials: sweet potato, rice, onion, oil, salt. Exercise 1. Wash sweet potatoes, cut into pieces, and drain for later use. 2. Add oil to the wok, stir-fry the sweet potatoes in the wok and add salt; Add the right amount of water, then put the rice on the sweet potato and stew it with low heat.
Sweet potato sesame thick soup materials: sweet potato, onion, broth, beef, oil, salt, pepper, black sesame. Practice: 1. Peel sweet potato, cut into strips, wash and drain; Onions are cut into filaments. 2. Stir-fry onions over medium heat, then add sweet potatoes and stir-fry until translucent; Add broth, cook with slow fire, mash the sweet potato until it is soft and rotten, add milk, salt and pepper, cook together, and then add black sesame seeds.
2. The most effective way to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.