1, eat at night will not be fat food
1, control the day's total calories
Eat late-night snacks are easy to get fat, the main reason is not to eat at night, but because of the intake of the "extra calories! The main reason is not to eat at night, but to take in "extra calories". In fact, as long as the distribution of the day's intake of calories, and master some tips, do not eat every day, enjoy the snacks can be healthy and not fat yo!
2, the latest 2 hours before going to bed to eat
Generally speaking, digestion of a meal takes 4 hours, it is recommended that the latest 2 hours before going to bed to eat, so as not to increase the burden on the body. If you go to sleep immediately after eating, it will not only affect your sleep quality, but also cause indigestion. The following for you to recommend can be used as a diet during the late-night snacks, in your hunger, may wish to consider them first.
3, soy milk and soy products
Soy milk and various types of soy products are relatively low in calories, as a late-night snack is a good choice. Moreover, beans in the rich calcium also helps to slim and sleep, used to stay up late people may wish to give themselves a cup of soybean milk, in the belly can also warm the stomach. Tomatoes
Tomatoes are also the preferred food for late-night snacks, and experimental research has found that tomatoes contain very low calories. Each 100 grams of tomatoes contain only 19 calories, so some have the habit of eating late-night snacks at the same time and afraid of obesity crowd, this time may wish to eat some tomatoes. There are many ways to eat, but it is best to eat raw or made into a salad to avoid nutritional loss.
4, natural dried fruit
Contains a variety of vitamins, nutrient-rich natural fruits, drying after the production of dried fruit, can be said to be a natural, convenient snacks. Special attention must be paid not to choose additional oil and sugar, or after _ stained dried fruit, otherwise not only unhealthy, calories will increase.
5, yogurt
Yogurt is rich in protein, calcium yogurt, not only can promote gastrointestinal peristalsis, improve constipation, but also help to enhance immunity, lactose intolerant people can eat. However, we should be careful when selecting, do not mistakenly choose to sour milk drinks or flavored drinks, they and yogurt are not the same effect oh!
6, calcium and magnesium food
Nutrition experts believe that calcium and magnesium and can be a natural relaxant and tranquilizer. The milk is rich in calcium, is also known as a diet food. Nutty foods contain more magnesium. For example, walnuts are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming. Therefore, if you want to relax your nerves and stabilize your mood at night, have some milk and walnuts.
1, the most effective slimming exercise
1, a variety of aerobics
When the patient wants to lose weight, the patient can jump some aerobics, but this method should be different from person to person, the physical conditions are not too good for the person is not suitable. Do not advocate the first practitioners or physical conditions are not good friends jump aerobics slimming, too simple to reach the heart rate requirements, more complex on the body's strength, flexibility, flexibility requirements are higher, the average person simply can not do, if the action is not in place, there is little effect, but also prone to injury, although now there are a variety of very attractive aerobics, but I recommend that there is no physical conditions of the friends do not use aerobic operation! as a way to slim down.
2, bicycle
Bicycle is a very effective way to lose weight amount of exercise, patients want to lose weight, you can appropriate bicycle, the effect is also better. Now many gyms have dynamic cycling, the design of these bicycles is very suitable for aerobic training, but the general cycling training room is too small, many people in the previous training, the room is very easy to lack of oxygen, although the gym is designed to increase the ambient temperature, so that the sportsman a lot of sweat to improve the effectiveness of lean body. But I'm in favor of giving up health while getting lean. If the outdoor cycling lean body, it is recommended to use mountain bikes (just the city has a speed limit and the environment is not very good).
3, running (fast walking)
Running is a relatively common way to lose weight, whether we run outdoors or treadmill running, can achieve certain results. Outdoor running will be limited by the environment, the choice of treadmill is also quite good, let go of the hand of the treadmill handrail can increase the oxygen utilization rate of 8% and 5% heart rate, of course, first of all to ensure the balance of the premise before letting go of the handrail, the choice of a certain gradient of the treadmill can improve the effect of thinning. In the treadmill using the interval method of exercise, that is, you can use high speed exercise for a while, turn to a lower speed cycle practice.
4, rope skipping
Rope skipping is easy to learn, equipment is simple, a small piece of open space can exercise, is a very good aerobic exercise, can be said to be inexpensive, rope skipping in a few minutes to improve the heart rate and respiratory rate, can be in a short period of time to reduce body weight, professional boxers are usually rope skipping as a pre-game aerobic fat loss, the main content, and at the same time can exercise the whole body's coordination and sensitivity.