Many people know that running and other exercises can help you lose weight, but it is not clear that eating can also help you lose weight. It is generally believed that the less you eat, the better when losing weight, but experts say that if you want to lose weight healthily, you need to eat a reasonable diet, including eating more foods that are conducive to weight loss. So what are the foods that have a weight loss effect? What foods are good for boosting metabolism?

1. Foods with weight loss effects

Yoghurt

Yoghurt is rich in protein. Protein is not only the most important nutrient that constitutes muscles, but also plays an important role in weight loss. For the general population, protein is an indispensable important nutrient in the process of burning fat and then training muscles during exercise. In addition, yogurt can also promote the maintenance of a good intestinal environment. A good intestinal tract can promote the body's normal metabolism and help lose weight.

Mushrooms

The pantothenic acid contained in mushrooms can promote fat metabolism. In addition, the rich soluble dietary fiber contained in mushrooms can improve constipation, which is also one of the causes of obesity. . At the same time, the vitamin B1 contained in it can promote blood circulation and improve the body's coldness. The increase in body temperature will help the burning and metabolism of fat, reduce the accumulation of fat accelerated by body cold, and can also improve edema and other phenomena. For For women, it is a very worthwhile ingredient.

Popped corn

Even in the process of losing weight, sometimes I still can’t stop eating snacks! what to do? At this time, you can choose healthier snacks, such as popcorn without sugar and cream. Popped corn not only contains lower energy content, but is also rich in dietary fiber and has a strong sense of satiety, which has a positive effect on preventing overeating. Generally, popcorn purchased outside contains a lot of butter, sugar and salt. Such popcorn is not conducive to weight loss, but you can try making it at home. The key is not to add other condiments.

Spinach

The rich vitamin B2 contained in spinach has the effect of helping the body burn body fat. At the same time, the rich chlorophyll contained in spinach is smaller than dietary fiber and can remove residual pesticides and harmful substances accumulated deep in the small intestine. In addition to spinach, many green vegetables such as kale and komatatsu are rich in vitamins and minerals. Some vegetables also contain carotene, which has strong antioxidant effects. These nutrients can help maintain a good figure.

Almonds

There has long been a way to lose weight called "almond weight loss", and the weight loss effect of almonds has long been known. The dietary fiber contained in almonds can increase satiety and inhibit people from eating too much, and the vitamin B2 contained in almonds can promote fat burning. In addition, almonds also contain a large amount of vitamin E with antioxidant effects, which has a good effect on keeping the skin healthy, protecting the skin from ultraviolet rays, and preventing wrinkles. It also helps promote blood circulation, which not only has a good cosmetic effect, but also plays a certain role in relieving shoulder joint pain.

Quinoa

Quinoa is an important staple food in South America from ancient times to the present. It contains 10 times the dietary fiber of polished white rice, which can effectively help lose weight. Quinoa is not only rich in vitamins and minerals, but also contains all the essential amino acids needed by the human body. Compared with other cereals, quinoa not only has higher nutritional value, but also has lower energy content. It also has a strong feeling of fullness, making it an ideal choice for those who want to lose weight. The best choice!

2. Precautions for exercise to lose weight

1. Pay attention to hydration during exercise

Compared with the hot summer, autumn is cooler and the amount of sweat during exercise is reduced. However, autumn is dry and the skin loses more water. In addition, exercise itself perspires, so it is necessary to replenish water during exercise in autumn. Drink about 500 ml of boiled water 2 hours before exercise to improve the body's heat regulation ability, give the kidneys sufficient time for metabolism, and adjust body fluid balance and osmotic pressure to the best state. You should also replenish an appropriate amount of water during exercise to prevent dehydration. It is not advisable to drink water immediately after exercise. Generally, you should wait 5 to 15 minutes before drinking water. When drinking water, do not drink too much water at once, but drink it slowly.

2. Do adequate warm-up exercises

Human muscles and ligaments will reflexively cause vasoconstriction, increased viscosity, and joint activity when the temperature is low in autumn. The amplitude decreases and the stretch of the ligaments decreases, which increases the risk of injury in fall sports.

Therefore, you must do warm-up exercises before exercise to allow the muscles to enter the exercise state before starting exercise.

3. Exercise should not be too strenuous

Since people’s joint range of motion is reduced and flexibility is weakened in autumn, it is recommended not to do too strenuous exercise in autumn. Anaerobic exercise and some high-intensity strength training can easily cause physical discomfort. It is recommended that endurance aerobic exercise should be the main focus in autumn, and the frequency of strength training should not be too high. The intensity should be moderate or low.

4. Ensure adequate sleep

As the saying goes, "Spring is sleepy and autumn is sleepy." In autumn, the climate is pleasant and the daylight hours become shorter. Taking advantage of this good opportunity to ensure adequate sleep as much as possible can not only restore your health but also restore your health. It can also increase physical strength, increase the secretion of "leptin", improve basal metabolism, and make weight loss more effective.

5. Do more outdoor sports

The weather in autumn is cooler and the air is better. Compared with indoor sports, outdoor sports are more fun. Such as mountain climbing, cycling, running, etc. These outdoor aerobic exercises can not only help you lose fat, but also relax and improve work efficiency.

6. Morning exercise should not be done on an empty stomach

Exercise requires energy consumption, and when you wake up in the morning, the body does not store much energy and cannot meet the calorie consumption of exercise. If you do not eat in time, exercise on an empty stomach, or exercise for a long time, it will cause insufficient liver glycogen reserves and consume a large amount of blood sugar, leading to hypoglycemia. Symptoms such as dizziness, palpitation, and dark eyes may occur.

7. Control your diet after exercise

Exercise consumes energy and makes people feel hungry after exercise. At this time, if you fail to restrain yourself and eat a lot, all your energy will be wasted. effort. But if you really want to eat, you can eat some fruits or vegetables.