1, delicious food to lose weight in winter
1, soybean porridge
Ingredients: soybean100g, appropriate amount of rice, sesame powder10g, appropriate amount of salt.
Practice: first cook porridge with soybeans, and add broth (canned). After the porridge is boiled, add sesame powder and salt to taste.
2. Steamed crucian carp
Ingredients: crucian carp, ginger, onion, salt, etc.
Practice: Put the cut crucian carp and ginger onion into the pot, steam for 8- 10 minutes and then take it out. Pour the distilled water obtained when steaming fish into a bowl for later use. Put Jiang Mo in a pot and saute with oil. Pour the steamed fish water left just now into the pot, add salt, monosodium glutamate, a little sesame oil and pepper and cook until the same taste. After cooking, pour it on the fish and sprinkle a little chopped green onion on the fish noodles.
3. Fried sausages with corn and green beans
Ingredients: corn, green beans and sausage oil and salt.
Practice: Wash and drain the corn green beans, pour them into an oil pan and stir-fry. After frying for a while, put them on a plate and put them into sausage slices for later use. Then put the sausage into the pan where the corn green beans are fried in advance and stir-fry until the sausage is fragrant. Pour in the pre-fried corn green beans and continue to stir-fry, add appropriate amount of salt and cooking wine to taste, and wait until the corn and sausage are completely fried.
4, fungus tofu soup
Ingredients: 25g of auricularia auricula, 200g of tofu, a little salt, chicken soup 1 bowl.
Practice: Wash the water-borne black fungus first. Slice tofu. Add chicken soup and salt to tofu and auricularia auricula, and stew for 10 minute, and serve.
5. Shredded pork with mushrooms
Ingredients: fresh mushrooms, Flammulina velutipes, pork, ginger, onion, coriander, chicken essence and salt. Wash Flammulina velutipes and cut into sections. Wash Lentinus edodes and cut into thin slices. Shred pork and marinate with starch for a while. Cut the onion into chopped green onion, and shred the ginger. Stir-fry shredded pork in a hot pan with cool oil until the shredded pork turns white, and take it out for later use. Add chopped green onion and ginger to stir-fry until fragrant, then add shredded pork and stir-fry for a few times, then add mushrooms and stir-fry, finally add Flammulina velutipes, stir-fry with soy sauce, add salt, season with chicken essence, and finally sprinkle with coriander segments.
2. Good habit of losing weight in winter
1, eat less and eat more.
Eat five times a day and eat less each time. Don't be afraid of being called a greedy cat. Irregular diet can turn you into a fat burning machine. Because of the long-term standard eating time, the conditioned reflex of digestive system will generally enter the best working state immediately, and the absorption function of nutrition in this state is very strong. Therefore, you can eat yogurt and nuts in the morning and fruit or beef jerky in the afternoon instead of having three meals in the morning, so as to ensure that you will not feel hungry and overeat during the dinner.
2, low-calorie philosophy
0.5 kg =3500 calories. With the reference of bmi value, you will know how many calories you should take in a day. The previous formula is to remind you of the low-calorie philosophy of ensuring eating. Don't always eat heartily. For every 3500 calories you consume, your weight may increase by 0.5 kg, otherwise it will decrease by 0.5 kg.
3. Get up early and go to bed early
Eight hours' sleep is enough, and the best sleep quality can be ensured when you fall asleep at night 1 1 to 12. Form this good habit, you will be refreshed all day, and your motor cells will be active once mobilized. You can't take the initiative to exercise when you are depressed. At this time, you just want to sleep, so it's strange to doze off on the sofa.
4. Weigh yourself in the morning and evening
Weight is the most alarming thing. Put an electronic scale at the door and weigh it when you go out and go home. The biggest advantage of electronic scales is that the numbers are accurate, accurate to the decimal point after kilograms. Limit your weight to about 1 kg, otherwise you should reflect on whether you have eaten too much.
5. Wear a belt
Wearing low-waisted trousers is a fashion trend in recent years. Many trousers have no place to wear belts on their waistlines, so many girls don't wear belts for a long time and gradually become wider and fatter. The belt that can help the waist exert strength, exercise abdominal muscles, and control gastroptosis, etc., must be picked up again, so that when eating, you can quickly feel the pressure of the stomach on the belt and remind yourself to stop eating. On the other hand, wearing a belt can keep the line of the waist, so that fat will not stagnate here for a long time.
6. 1 hour exercise
No matter how busy you are every day, you should spare some time to make up an hour for exercise. Climbing stairs, walking, standing and waiting for the bus, going to the bathroom, we should cultivate interest in sports and move our long-term stiff joints. In winter, vasoconstriction causes insufficient blood supply to the extremities, and often the hands and feet are cold. The most immediate way to dispel the cold is to exercise more, speed up blood circulation, and make your face rosy and your body warm. Stand on tiptoe, bend over, shrug your shoulders and turn your neck, and you can easily get rid of the poor appearance of being timid.
7. Crazy entertainment
It's very exhausting to have fun, laugh or scream when playing. There are new ways to lose weight by yoga laughter. The best choice for entertainment in winter is skiing and skating. The venue is empty, so you can shout loudly and no one will give you a cold shoulder. If you are still the king of K songs, then be a bully carefully, interpret every song with deep affection, and adjust your breathing well. You will find that your lower abdomen, chest muscles and back are very nervous. Singing a song is equivalent to doing a comprehensive physical training.
8. Stay away from caffeine and nicotine
Don't smoke, and don't eat too much caffeine. Coffee, cola, strong tea and wine should be controlled in moderation. The study of nutrition combined with kinematics shows that the balance of energy between 300 and 500 calories will ensure the balance and the maximum exercise effect will be obtained. These drinks, which are very irritating to the stomach, destroy the normal working mechanism and affect the energy balance of the body.
3, exercise to lose weight precautions
1. Low glycemic index and light food before exercise
Many people like to exercise on an empty stomach. In fact, starving exercise will accelerate the consumption of protein in muscles. Therefore, it is suggested to have a low glycemic index light food 30 minutes to an hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose oatmeal, sweet potato, pumpkin and other staple foods rich in fiber and low glycemic index, mix them with tea eggs, sugar-free soybean milk and other light foods that are low in fat and rich in protein, and eat five to six minutes full.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitations and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat protein lightly after exercise.
Studies have found that supplementing protein light food within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate the recovery of physical strength, and increase the basal metabolic rate to help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be used with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and you can eat five to six minutes full.
4. Eat a small amount of high-fiber food after exercise
Within 1 hour after exercise, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After exercise 1 hour or more, if you still feel hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda and tea, because caffeine also has diuretic effect, which will make your body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. After exercise, it is easier to accept all kinds of drinks or liquid food, and at the same time, you can replenish water. If you haven't eaten dinner two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three fruits (apples, oranges, etc.), two fruits with a glass of milk, 500ml pure juice, two fruits with a yogurt, two pieces of bread with a little jam and a glass of milk, etc.