Remember: white skin, thin waist and fat ass are the most beautiful. There's nothing wrong with thicker legs at hip breadth. Controlling your waist is serious.
1. pear shape: pear shape is mostly hip breadth with thick legs in the lower body. In the process of losing weight, focus on exercising shoulder, back and chest muscles to achieve a charming hourglass figure. The abdomen is soft and strengthens the abdominal muscles and waist muscles. Otherwise, the general weight loss will only make the chest smaller, from big pears to small pears.
2. Do three things:
First, don't let the body fat; By controlling diet, increase nutrient density and control calories.
Second, keep your muscles tight; Exercise, anaerobic and aerobic combination
Third; Keep your posture tall and straight; To prevent calcium deficiency, standing like a pine, sitting like a clock needs practice.
Hypoglycemia, high satiety, no hunger diet;
The concept of healthy weight loss: total nutrition, no hunger and sustainability. Foods with diverse ingredients, high nutritional density, hypoglycemia reaction and high satiety.
In theory, losing 3 kg a month is ideal and won't hurt your health.
Diet:
1. Less refined and more coarse: reduce refined white rice, refined white flour and its products.
2. Reduce processed foods and sweets, and eat more coarse grains, beans and vegetables.
3. Eat yam and sweet potato instead of rice.
4. a spoonful of nutritious nuts and seeds every day.
5. Cook with less oil and salt.
6. Appropriate combination of milk and a small amount of fish protein.
Reference: Eat 150g staple food, miscellaneous grains, bean porridge and various potatoes every day. (200 grams of potatoes = 50 grams of rice)
One catty of vegetables: less oil and low salt, 250g fruit, 250-500g milk or yogurt every day, and one boiled egg.
A small amount of bean products, 100g low-fat meat and fish.
Every meal is seven or eight full, and you can stop at the point where you can eat or not.
Chew more, control food intake and increase satiety.
1. Know the characteristics of your skin. Look at your own skin from your parents' skin condition. Everything we do the day after tomorrow can only be improved and cannot be changed. For example, parents are acne muscles, and children are likely to have acne muscles.
2. Skin is closely related to health. Anemia will not be rosy, insomnia will not have a good face.
3. Relax your face. It is related to muscular development and physical strength. Facial drooping is the most obvious evidence of aging. I am worried about my drooping face, because my parents are drooping badly, and their chins are small and pointed, and they are fleshy faces. My chin is not supported enough. If I don't do something soon, I'm likely to sag. )
4. The facial skin is ruddy, which is related to the blood supply system. Check whether your face is often dim, yellow and dry; Whether anemia, etc.
5. Whether the skin is fresh and shiny.
1. Make sure to eat one catty of vegetables and half a catty of fruits every day, and at least one third of the staple food is coarse grains, beans or potatoes.
Keep exercising for half an hour every day to keep your body warm.
3. Make sure to fall asleep before 1 1 every day for at least 7 hours. If you stay up late one day, you must rest early for the next three days.
4. Ensure that the weight is basically stable for a long time. Frequent starvation and weight loss and repeated rebound are the most harmful to the skin and prone to wrinkles and relaxation.
Remember: the gastrointestinal digestive system is closely related to the body. If the gastrointestinal digestion is abnormal, the body will naturally have problems.
1. Concentrate on eating: refuse to eat while watching, put down your work, forget your troubles and relax.
2. Chew slowly: it is good for digestion and increases satiety.
3. Eat on time: The stomach likes regular work. If you want to lose weight, you should reduce the number of staple foods and animals according to three meals, fruits and vegetables will only increase, and drinking soup before meals will increase your satiety.
4. Prepare meals: fruit, yogurt, nuts, eat one hour before hunger.
5. Have a good sleep: if you don't sleep well, your digestion will not be much better.
6. Eat less bad oil: refuse to fry and smoke, stir-fry with more salt and oil, and eat more stewed food.
7. Soft food: The delicate food with the least burden on the stomach and intestines is rich in starch and small anti-nutritional factors. For example: yam paste, taro paste, mashed potatoes, rice porridge and millet porridge. For foods that are not easy to cook, use a soymilk machine to make foods rich in B vitamins and various minerals such as brown rice, black rice, adzuki beans, oats, sesame seeds and nuts into soymilk to drink every day.
8. Easy exercise: Walking after meals, cleaning housework, sorting things out, and trying not to do mental activities will affect digestion.
1. Eat more foods with high protein, iron and vitamins during menstruation, such as lean meat, eggs and fish.
2. Refuse sweets and greasy food. Sweets can aggravate menstrual discomfort, gain weight, acne and mood swings.
3. Less salt before and during menstruation. Excessive salt can lead to water retention in the body and menstrual discomfort.
4. Only support the weight once a month, and weigh it after defecation the next morning after menstruation, which is the real weight. By the way, measure the waist circumference and calculate the waist-hip ratio.
5. The skin will get worse before menstruation, and the estrogen level will rise after menstruation, which is the best time for pregnancy. It's far away from me. I don't know why I added it. emmm)
6. Moderate exercise, brisk walking, jogging and so on. It can be done during menstruation. If the abdomen is heavy and the back aches, it will be fine to recuperate.
7. During the first menstrual period, it is especially suitable for eating foods that promote blood circulation and are conducive to hemoglobin synthesis, such as jujube, hawthorn, longan, and half-cooked beef and mutton.
8. When you want to eat sweets, drink some hot milk, apricot flower tea, red jujube longan tea, rose tea, osmanthus honey tea and so on.
1. Drink more water.
2. Drink less sweet drinks, such as cola and high vitamin C drinks.
3. Eat more fruits and vegetables, especially green leafy vegetables.
Vegetables with astringency should be cooked after blanching.
5. Use foods rich in calcium normally.
6. Brine tofu is the best, gypsum tofu is the second, and lactone tofu is the worst.
7. Appropriate amount of soybean milk, two cups a day (disposable paper cups are the standard)
8. Animal protein is not excessive, not exceeding 75g per day.
9. Pay attention to taking any protein powder products, including collagen.
10. Exercise more.
benzopyrene
1. The content of benzopyrene in smoked food is the highest. For example, charcoal kebabs, smoked fish and bacon on the street. Fried, grilled and grilled fish cooked at home will also produce some, especially burnt fish noodles.
1. Limited frequency of frying smoked food. For example, only eat once or twice a month.
2. Stay away from all frying and smoking stalls. Please hold your breath when you pass by.
3. Eat barbecue outside and choose a shop with good ventilation and air extraction conditions.
4. Finish the grilled fish and tell the waiter not to burn the fish. The blackened area of the baking paste must be thrown away, and it should not be soaked in the oil on the plate to avoid the spread of carcinogens.
5. Eat grilled fish at home, try to use a temperature-controlled oven, and don't bake it on a gas stove or electric stove.
6. Fry at home as low as possible, shorten the time and be light yellow.
7. If fried at home, palm oil or animal oil is better, followed by peanut oil and rice bran oil.
8. Fry food and clean up impurities in the oil in time. For example, small dregs repeatedly fry in oil and turn black, resulting in carcinogens.
9. Don't reuse frying oil.
10. Stir fry in a pot with a thick bottom. After frying a dish, you must brush the pot before frying the second one. The pot scale contains benzopyrene.
1 1. Don't let the oil smoke for a long time. Turn on the range hood before cooking and turn it off after ten minutes.
12. Be sure to eat smoked and fried things, refuse to mix with other high-protein foods, and eat with green leafy vegetables, raw vegetables, beans and coarse grains.
Meet three conditions:
1. There must be cereal staple food: oatmeal, cereal, potato chips, bread, noodles, biscuits or other rice flour staple food.
2. There must be at least one kind of food in protein: eggs, milk, soybean milk, meat, etc.
3. There must be at least one kind of vegetables and fruits: pure juice, oranges, small tomatoes, vegetable salads, cold salads and so on. Put some vegetables below and eat a fruit.
4. It is best to add a spoonful of nuts.
The eyes of modern society are too tired.
Eyes need vitamin A, various B vitamins, carotene, lutein, anthocyanin, calcium, magnesium and zinc.
Vitamin A: Liver: chicken, duck, pig, sheep, cow, fish liver, egg yolk and cream; Drinking half a catty of whole milk and an egg yolk can provide more than one-third of the daily requirement. (Skim milk and egg whites are not available)
Orange fruits and vegetables, such as carrots and dark green leafy vegetables (200g per day).
Eat more: yellow, orange, red, purple and green foods are the best protection for eyes.
1. Staple food: yellow miscellaneous grains such as yellow corn, millet and yellow rice; Purple rice, black rice, Redmi, red beans and black beans all contain anthocyanins.
2. Vegetables: dark green vegetables such as spinach and rape; Purple vegetables such as purple cabbage, red amaranth, purple moss, carrot, pumpkin, red heart sweet potato, etc.
3. Fruits: red, purple and blue fruits such as blueberries, blackcurrants, raspberries, cherries, mulberries and strawberries (rich in anthocyanins and vitamin C); Mango, papaya, citrus, etc. (rich in carotene and vitamin c)
Lycium barbarum: Zeaxanthin and carotene are the most abundant natural foods. Just chew and eat slowly.
1. light diet: eating high-salt food often increases the risk of gastric cancer.
2. Eat one or two (50g) meat to supplement iron every day.
Heme iron: meat, the redder the color, the more iron elements: crimson heart, kidney, spleen, chicken and duck gizzards.
Iron optimization: heart and chicken and duck gizzards, red meat.
Non-heme iron: plant food: jujube, longan, blood glutinous rice, millet, hawthorn, adzuki bean, black sesame, fresh jujube and other fruits/dried.
Vitamin c is needed for iron supplementation to help absorption.
9. People who are afraid of heat are suitable for eating duck and seafood; People who are afraid of cold are suitable for eating mutton. Choose a low-fat cooking method.
10. One spoonful of sesame paste every day.
1 1. Eat more milk, bean products, vegetables and nuts.
12. Don't eat oily staple foods, such as jiaozi, pancakes, sesame cakes, Melaleuca cakes, fried rice, etc. If you want to eat them, put them in your breakfast.
13. Firmness is more important than losing weight.
14. Reject processed products and pickled meat products (all kinds of sausages, ham, bacon, bacon).
15. Eating habits are related to asthma. Eat more apples.
16. longan, jujube, apple and hawthorn soup
17. protein's supplement: 75g meat, 75g fish, 1 egg, half piece of tofu, 2 cups of milk and 300g staple food.
Blood loss, red meat or animal liver help to supplement iron. Black sesame, peanuts, adzuki beans, black beans, nuts, dried dates, longan, raisins and other plant foods are mashed and drunk, supplemented with iron and protein. And eat more fruits and vegetables. Vitamin c promotes the absorption of iron in plants.
Daily life under high pressure: 100g fish/meat, an egg, a glass of milk and staple food will do.
18. Porridge boiled with coarse grains and beans is rich in B vitamins and minerals.
19. The Nutrition Society of China recommends eating 30 ~ 50g of bean products every day, which is equivalent to 100~200g of brine tofu.
20. Too much cholesterol and saturated fat in meat, sweets and food can cause uterine and breast diseases.
2 1. Strengthening bones: eat more milk, bean products, small fish and shrimps rich in calcium, dark green vegetables rich in calcium, potassium, magnesium and vitamin K, don't overdo big fish and meat, don't drink sweet drinks, eat things that are not greasy but salty, be jealous, don't go on a diet to lose weight, exercise regularly and get in touch with the sun.
22. Eat at home with three vegetarian dishes as a whole. There are low-fat fish or meat or eggs for dinner. One green leafy vegetable, one boiled or stewed dish, one cold salad, and bean products instead of fish. The staple food is coarse grains and beans, and white steamed bread and white rice can only be eaten once. For example, dinner is sesame sauce mixed with spinach, cold bitter chrysanthemum, sesame cucumber shredded with tofu, and a bowl of miscellaneous grains porridge.
23. Soymilk, one serving of beans with 20 times of water, and the raw materials of beans should not exceed 20g every day. Spinach and tofu.
24. Add some milk, vitamin A complex and calcium to soybean milk; Add more oatmeal and fried sesame seeds to soybean milk, and add more trace elements.
25. Vitamin D: animal liver, such as chicken, duck, pig, cow and sheep liver (organic products are preferred); Oily fish, such as herring, salmon, tuna, sardines, saury, eel, catfish, etc. (once a week is better, tuna is seriously polluted by mercury); Various egg yolks; All kinds of whole milk, cheese, cream (less skim milk, the highest content of fortified AD milk); Vitamin D capsules and cod liver oil are the fastest, so pay attention to the dosage.
26. Sweet drinks hinder mineral absorption and promote osteoporosis.
27. You can't eat it raw at all: fresh beans, pods and bean sprouts. Be sure to cook it thoroughly!
Vegetables can be eaten raw, but some nutrition will be affected: spinach, amaranth and so on.
Can be eaten raw: potatoes, taro, etc. I guess not many people want to eat it raw.
Suitable for raw food: tomato, cucumber, lettuce, sweet pepper, onion, white radish, etc.
28. Aquatic seafood must be cooked and not eaten raw! And you can't eat more! Eat 75~ 100g every day.
29. You can only eat ordinary marine fish twice a week, with a total amount of * * * half a catty; Big fish such as tuna meat are eaten once a month.
30. The principle of leftovers preservation: 1. Fish is better than vegetables.
2. Prepackaging
3 1. Bean products should be cooked thoroughly, and vegetables should not be heated repeatedly.
32. Don't beat the juice if you can, and try to eat it directly.
When ordering food in a restaurant, give priority to cooking and stewing cold dishes, order soybean milk and yogurt instead of sweet drinks and wine, consciously eat less greasy food and eat more vegetables, fungi, tofu and other foods.
For those who need to lose weight, it is suggested that coarse grains, beans and potatoes should be the staple food for dinner, plus a lot of vegetables, a small amount of bean products and fish with little oil.
35. Nightingale: It is advisable to eat high-moisture pasta such as fruit, porridge, beans (hot soybean milk), milk (hot milk), hot noodle soup, broken soup, and whole grains powder.
36. Snacks: fruits, milk, yogurt, nuts, etc. Dried fruits, etc
37. Eat the right vitamins: Vitamin C: vegetables, fruits and potatoes.
Carotene: green leafy vegetables and orange vegetables.
Vitamin E: Nuts, beans and whole grains.
Vitamin A: Animal liver, kidney and various egg yolks.
Folic acid: oranges and green leafy vegetables.
Winner of vitamin champion: dark green leafy vegetables: spinach, Chinese kale, chrysanthemum, rape leaves, pea seedlings and sweet potato leaves.
38. Brown sugar is better than white sugar.
39. Drinking tea is good for bones. Black tea extract has the functions of anti-ulcer, promoting digestive tract and its protection, while green tea has the functions of anti-bacteria, anti-inflammation, controlling blood lipid and reducing fat absorption. Suitable for people with big appetite and strong digestive function.
Melatonin starts to secrete at 40.9- 10, and all lights should be turned off at this time to avoid the decrease of hormone secretion.
4 1. Go to sleep when the body reminds you of drowsiness for the first time.
42. Pack up the things you want to bring the next day before you go to bed, so you don't have to think about it when you sleep.
43. The greater the stress, the more you should eat light and simple food. Reduce the digestive system's consumption of human energy and energy, ensure that you don't feel sleepy after meals, and reduce mental efficiency.
44. Eating less will make people feel better and less sleepy after meals.
45. What the brain needs most: water-soluble vitamins (B 1 most importantly) and phospholipids (rich in egg yolk and soybeans).
46. Drinking white water is easy to dry mouth, and drink light honey water and tremella soup.
47. Emotion-related nutrients: the three most closely related categories: minerals such as calcium and magnesium, B vitamins and carbohydrates. Calcium needs vitamin D to absorb, and magnesium exists in dark green leafy vegetables, nuts, beans and whole grains. Several kinds of fruits: bananas and the like. B vitamins (8 kinds) B 1 is very important!
1. Collagen: You can only eat meat supplements. It exists in the soft parts of animals' skin, claws, hooves, wings and bones. The gum in kelp and tremella belongs to "soluble dietary fiber" and is indigestible carbohydrate. We should be concerned: Is hemoglobin enough (anemia)? Is the blood circulation (facial luster) good? Is vitamin protein enough? Hormone balance?
2. Three principles: balanced nutrition, early sleep and regular exercise.
3. Menstrual metabolism is 30% faster than usual, and you won't get fat if you eat anything.
4. Supporting fruits can't supplement all the vitamins the body needs. Fruit does not contain vitamin B 12, vitamins D, A, E, K and most B vitamins. Vitamin K and folic acid are often neglected.
1. Definition of fatness: If the subcutaneous fat of the upper arm exceeds 0.7 cm, it is a fat beauty. (Buy sebum forceps)
Generally speaking, the smaller the ratio of waist circumference to hip circumference, the healthier people are. If it is below 0.72, it is a real thin beauty.
Weight: bones, muscles and fat. Bone and muscle are collectively referred to as "lean body mass", and the rest are fat. What you eat and drink every day is not your weight.
2. Kelp and mushroom are high in fiber, but cucumber and tomato are low in calories.
3. Look at China Residents' Dietary Pagoda. Losing weight generally reduces the amount of food, meat, oil, sugar, nuts and fruits.
It is suggested that women do physical fitness test every year to see how strong their physical fitness is.
1. Eight hours a day? 2 10000 steps a day
3. Ten sentences a day? 4. One mixed meal a day
5. A handful of beans a day? 6. One kilogram of vegetables a day
7. Half a catty of fruit a day? 8. One or two pieces of meat a day
9. One egg and milk a day 10. A spoonful of corn kernels a day.