1, scientific arrangement of three meals a day
In normal physiological conditions, the average person is accustomed to three meals a day. The body's greatest consumption is in the morning of the day. As the stomach after a night of digestion has long been emptied, if you do not eat breakfast, then the whole morning activities consumed by the energy to rely entirely on the previous day's dinner, which is far from being able to meet the nutritional needs. This long-term easy to cause acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat the night point will produce excess energy, the remaining energy into fat accumulation is easy to get fat. So do not eat anything within three hours before going to bed is the most ideal way to lose weight, pay special attention not to drink alcohol, meat food.
2, control staple food and limit sweets
If the original food is large, staple food can be used in a decreasing method, three meals a day minus 50 grams. Too much starch and extremely sweet food such as sweet potatoes, potatoes, lotus root powder, jam, honey, candy, candies, candied fruit, cream of wheat, fruit juice sweets, eat as little as possible or do not eat. By-products can be lean meat, fish, eggs, soybean products and vegetables and fruits that contain less sugar.
3, a small number of meals
In the process of losing weight, it is best to follow the principle of a small number of meals, the total amount of food for three meals a day is allocated to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4, dietary fiber
Dietary fiber weight loss: fiber can impede the absorption of food, fiber in the stomach to absorb water and expansion, can form a larger volume, so that people have a sense of fullness, help to reduce the amount of food, have a certain role in weight control. People eat food containing more fiber can be well digested and absorbed within a certain period of time and then the waste excreted. Dietary fiber eaters, the number of chewing is also more, so the speed of eating slows down, the result is that the small intestine can slowly absorb nutrients, blood sugar value is difficult to rise. As food fiber can promote intestinal peristalsis, if consumed in large quantities, constipation is also naturally reduced, the incidence of colorectal cancer will also decline.
5, moderate water or soup
Water is an essential need in people's daily life. In summer, watermelon and tomato can be consumed to quench the thirst. Watermelon juice, winter melon soup and can diuretic. Excessive restriction of water, can make fat people sweat gland secretion disorders, not conducive to thermoregulation, especially urine concentration, metabolic residue is not easy to drain, but also can cause thirst, headache, fatigue and other symptoms. Drinking water in moderation can replenish water and regulate lipid metabolism. Drinking soup is good for human health. Studies have found that soup is a good appetite suppressant. Therefore, some obese people use to drink soup to lose weight.
6, less alcohol
The main component of alcohol is alcohol, alcohol calories and can promote fat deposition in the body, each liter of alcohol can produce 7 kg of heat. Proteins and sugars and fats can also produce calories (1 gram of protein and sugar each produce 4 kilocalories, 1 gram of fat produce 9 kilocalories), but they contain beneficial components of the human body. Alcohol, on the other hand, contains only calories, and such calories are one-dimensionally fattening. Some people have calculated that a large bottle of beer is about equal to a small half bowl of rice. Especially some people like to drink after meals or before going to bed, if you often drink a lot of alcohol, coupled with into the high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, causing the body to gain weight.
7, eat less lean pork
100 grams of lean pork containing 16.7 grams of protein, while containing 28.8 grams of fat. Lean pork is actually not a high protein low fat food. It has more fat than protein. So if you eat too much lean pork, your intake of animal fats will be greatly increased. A person's fatness and thinness are linked to the amount of calorie intake.
Folding 4, 3-day scientific weight loss recipes
Day 1
Breakfast: half a grapefruit or orange, a slice of bread, two teaspoons of peanut butter.
Lunch: half a cup of tuna or half a steamed fish (any fish will do), a slice of bread, a cup of coffee or tea.
Dinner: two slices of meat (any meat will do, the portion is 85 grams), a cup of boiled beans, a cup of boiled cabbage, an apple, half a cup of ice cream.
Day 2
Breakfast: one egg, one slice of bread, half a banana.
Lunch: a cup of yogurt, five slices of soda crackers.
Dinner: two hot dog sausages, one cup of boiled broccoli, half a cup of boiled carrots, half a banana, half a cup of ice cream.
Day 3
Breakfast: five slices of soda cookies, a glass of milk, an apple.
Lunch: one poached egg, one slice of bread.
Dinner: a cup of tuna or a steamed fish (any fish will do), a cup of boiled cabbage, a cup of boiled cauliflower, half a banana, half a cup of ice cream.
5, suitable for weight loss food
1, yam
Yam contains a large amount of starch and protein, B vitamins, vitamin C, vitamin E, glucose, crude protein amino acids, choline (choline), allantoin (allantoin) and so on. As a highly nutritious food, one of the important nutrients Diosgenin, a pioneer substance in the synthesis of female hormones, has the effect of nourishing yin and yang, and enhancing metabolism. Dopamine in yam has the function of dilating blood vessels and improving blood circulation. It improves the body's digestive function, strengthens the body, and improves the skin's moisturized feeling and color. Yam is also a natural slimming food for MMs. It contains enough fiber to create a feeling of fullness after consumption, thus controlling the desire to eat. Secondly, the yam itself is a high-nutrition, low-calorie food, you can feel free to eat more without worrying about fat.
2, high protein
Processed carbohydrate foods can cause obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high protein food can reduce weight and maintain a slim figure. The cycle of this slimming recipe is two weeks, and during the 14-day slimming program, the patient can eat only a moderate amount of vegetables, but can eat enough milk, eggs, meat and fish. This puts the body into a state where it relies on fat rather than carbohydrates for energy.
3, soy milk
Soy milk contains soybean saponins on blood cholesterol, neutral fat have a lowering effect. Neutral fat in the human body increases, it will cause fat. Regular consumption of fresh soy milk, can play a balanced nutrition, adjust the endocrine and fat metabolism system, stimulate the activity of a variety of enzymes in the body, decomposition of excess fat, enhance the role of muscle vitality, both to ensure that the human body has sufficient nutrition, but also to achieve the role of healthy weight loss.
4, vinegar
Domestic and international rise of vinegar fever, such as the United States, Japan, obese people are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids and other substances. It is reported that 15-20 ml of vinegar daily can play a certain role in weight loss. A kind of health care vinegar produced in Shanghai is also good. In daily life, there are many ways to eat vinegar, you can dip the food to eat, mix the raw food to eat, you can also put a little vinegar in the soup to regulate the appetite.
5, nuts
Many people think that nuts eat more fat, probably because the fat content inside the nuts is more. Indeed, the fat content of nuts is higher, but people will find that the nuts eat a little bit of satiety, and, compared to other fats within the nuts easier to digest and absorb. And nuts contain a lot of food fiber (dietary fiber) dietary fiber has the effect of promoting intestinal peristalsis, some people have a small stomach because of hangover is not eliminated. Dietary fiber can be very effective in solving this problem.
Nuts can also remove free radicals, reduce the risk of type 2 diabetes in women, regulate blood lipids, improve eyesight, brain benefit effect.
6, hot coffee
Weight loss coffee hot drinks better than iced coffee, hot coffee can help you burn body heat faster. Play the best slimming purpose.
7, fruit Fruit weight loss as a diet to lose weight in the easiest and healthiest way to lose weight, more and more by the majority of weight loss people's favorite. Fruit is a daily life is inseparable from a food, fruit in addition to containing a variety of vitamins, sugar, but also rich in dietary fiber, through reasonable consumption can play a role in weight loss. Dietary fiber in the fruit after chewing in the colon to absorb water and form a gelatinous substance, like a sponge, it can wrap cholesterol and cholesterol-like substances, and from the feces out of the body. Bile is synthesized in the liver from cholesterol. When cholesterol is constantly lost from the feces, the liver must extract cholesterol from the blood as raw material and synthesize new bile for digestive functions. This is so utilized and excreted, thus lowering the level of blood cholesterol. So sometimes losing weight with fruits containing gelatinous substances can have an unexpected weight loss effect. Apples, oranges, kiwi fruit, bananas, tomatoes and pineapple have been shown to be effective in weight loss. Seed melon is a low-fat, low-sugar, low-heat, fruity health food, can be supplemented with intestinal fiber, to help digestion, prevention of constipation, "Compendium of Materia Medica" records: "Seed melon is sweet in nature"; "Materia Medica Seek Truth" records: "Seed melon juice can moisten the lungs, relieve heart, spleen and stomach heat, quench thirst, eliminate ulcers and swellings ". Modern medicine has proved that seed melon is rich in fruit acids, riboflavin, niacin and other 18 kinds of amino acids, vitamins and a variety of trace elements, with diuretic, moistening the lungs, spleen effect factor, with low-fat, low-sugar, low-heat properties of diabetes, obesity also has a complementary medical role.
8, black rice
Experiments have shown that the role of pigmentation in black rice is the strongest in all colors of rice. This pigment is also rich in flavonoids active substances, is 5 times more than white rice, to prevent atherosclerosis is very effective. Remember to soak the rice water and rice with cooking, so you can eat all the nutrients of black rice. At breakfast, you can eat some milk, eggs; breakfast and lunch eat a little full, dinner only to seven points full.
9, beef consommé
Cleansing the stomach and intestines well, with some soda crackers. This beef consommé is usually made from the hind leg of a cow, with onions, carrots, egg whites, and some red wine.
10, potatoes
Potatoes are rich in dietary fiber in the food, relatively rare at the same time contain a large number of vitamins, minerals, per 148 grams of potatoes produce only 100 calories, the real starch content of less than 2%, and does not contain fat, can effectively control the total amount of fat in the daily diet of the intake of people.
Exercise to lose weight
Folding Overview
The most effective exercise for weight loss is aerobic exercise, which can help burn fat and increase the body's metabolism. If you want to lose weight, remember to do more outdoor fitness exercises. The most effective exercise for weight loss is aerobic exercise, especially more energy-consuming sports, such as jogging, hiking, brisk walking, ball games, swimming, etc., each exercise is best to continue to do it once, do not stop in the middle of the exercise and each exercise to consume calories must be up to 300 kilocalories, usually this amount of exercise will cause the heart to beat faster, or the degree of sweating exercise will increase the human body's metabolic rate, but the effect of its up to only two days, so the most important thing is to exercise. Two days, so the most important thing is to exercise consistently, if you can not do every day at least two days to do once. For an extremely fat people, even walking may be a great burden, so when choosing the type of exercise, to be able to do, or to the body can load the main, gradually increase the amount of exercise, so as to avoid the heart and lungs can not be loaded, or muscle joints are injured!
Sports weight loss tips
Some items at home can be used as sports equipment for training, such as two small benches on the ground, you can do push-ups; lying on the bed, chest holding two watermelons, sit-ups can be carried out for training; if the men have a beer belly, you can first carry out 30 minutes of aerobic training every day, and then carry out abdominal training, such as push-ups, high leg lifts in place, and so on. If you have a beer belly, you can do 30 minutes of aerobic training every day, and then abdominal training, such as push-ups, in-situ high leg lifts, etc., do not require very fast speed, but have enough training time. The company's newest product is a new, more efficient, and more effective solution to the problem of the "green" marketplace.
Exercise weight loss tips
The first move, exercise weight loss in persistence. To have the mindset and spirit of perseverance; the second move, a glass of water before and after exercise. Morning or evening (scientific analysis, evening exercise is more scientific and effective) before exercise, drink a glass of water;
The third move, exercise to have regularity. The regularity here does not refer to the time of the movement, but refers to the movement of the project. This is based on their own conditions and circumstances to plan and constantly summarize the perfect.
If the basal metabolism after raising through exercise, plus the total value of consumption consumed by the behavior before exercise is slightly less than the usual habitual dietary intake. Then there is the phenomenon of rebound. This is what personal trainers usually refer to as rebound points.
Folding swimming
Data shows that the heat transfer coefficient of water is 26 times larger than air,
If the water at the same temperature than in the air to dissipate heat faster than more than 20 times, effectively consuming human heat. Tests show that: if you swim in the water 100 meters, consume 100 kilocalories of heat energy, equivalent to land running 400 meters, or cycling 1000 meters, or skating 1500 meters. In addition, "due to the role of the water waves, constantly on the human epidermis friction, so that the skin to relax and rest, so often swim in people, have a smooth, soft skin".
Folding climbing
Summer climbing weight loss effect is remarkable. Climbing in hot weather increases physical exertion by roughly 20-30%. The best way to eliminate fat is 'aerobic exercise', and mountain climbing is the best aerobic exercise. Every time you climb the mountain ready to rest, take the table to test: 120 heartbeats per minute, can last 10 minutes, indicating that the amount of exercise to achieve the effect of burning fat.
Folding walk
Suitable for all kinds of people: playing the sword, gun dance, playing tai chi, jumping Mulan fan; this side of the folk dance, the other side of the social dance. The left side of the singing opera, the right side of the singing, to participate in which are better than sleeping at home. Other weight loss aids are: eat more vegetables and fruits, eat less staple sweets and so on. However, having said that, the most important thing is to "stick to it".
The following is a list of several kinds of exercise that can consume 300 kilocalories:
Jogging for 30 to 50 minutes. It's important to stick with it for more than 30 minutes, because after 30 minutes the body's energy gradually starts to burn fat from consuming sugar (blood sugar, glycogen, etc.)
Bicycling for 1 hour to 75 minutes.
Walking 1 hour ~ 1 1/2 hours.
Swimming 30 to 40 minutes.
Playing tennis 45 minutes to 1 hour.
Jump rope 30 to 40 minutes.
Folding fitness running
Fitness running is very popular among the middle-aged and the elderly because it does not require special exercise equipment. Now, at home and abroad to carry out a wide range of fitness running, generally of medium intensity, suitable for middle-aged and elderly healthy people and have a good foundation for exercise in obesity. Exercise intensity is greater than walking, the amount of exercise can be determined by the participants' physical adaptation to the situation, the speed can be fast or slow, the distance can be long or short.
Folding gymnastics
Mainly for the trunk and limbs of the large muscle groups, focusing on abdominal muscle exercise. Its exercise methods are commonly used in the following kinds.
1. Flexion and extension of the lower limbs movement Preparatory posture: supine position, two arms straight on both sides of the body, two legs straight. Exercise movements: ① flexion of the left hip, knee joints, as hard as possible to make the knee close to the abdomen. ② straighten the left lower limb to restore the ready position. ③～④Flex the right lower limb according to the above method. Repeat alternately for 6 to 8 times.
Folding weight loss exercise
Do this set of "couch exercise", MM can easily lose weight at home, get rid of fat flab.
The first step: turn waist
The focus of the action: sitting on the edge of the sofa, knees together, the upper body in the opposite direction of the twist, each time to maintain the 10 seconds to do 3 times and then do the other side.
Stretching parts: left and right side of the waist muscles.
Step 2: Side waist
Focus: Lean on the sofa handle, the body easily outward extension, pause for 5 to 10 seconds and then change sides, take turns to do 3 times.
Stretch: left and right side waist.
The third step: lift the buttocks to shrink the abdomen
The focus of the action: the same as sitting on the leading edge of the sofa, hands holding the sofa handle, feet together and bend the knees upward lift, each lift 1 time to stop for 2 seconds and then put down, back and forth for 10 times.
Stretching parts: front abdominal and hip muscles.
Step 4: Stretch your back
Focus: Put your hands on the back of the sofa, straighten your arms as much as you can, and lift your chest out, rest after 15 seconds each time, and repeat for 3 times.
Stretching parts: back muscles.
The fifth step: the back of the buttocks
The focus of the action: the front foot bending the knee thighs flat on the back foot straight knee down, the body leaned forward, hands straight to pull the sofa side of the handle, the action to maintain 10 seconds after the side of the repeat to do 3 times.
Stretching parts: the back of the hip muscles.
Sixth step: big and small legs
Focus: 1 foot straight and flat on the sofa, the other foot bent on the ground, the body toward the straight foot direction tilt, each side of the action to maintain 10 seconds and then change the side to repeat 3 times.
Stretching parts: the muscles at the back of the legs.
Seventh step: thighs
Focus: 1 foot straight, the other foot bent knee down, action to maintain 10 seconds and then switch sides and repeat 3 times.
Stretching parts: front thigh muscles.
Step 8: thighs and buttocks
The focus of the action: hips sitting on the front edge of the sofa, feet and knees straight, the body, the abdomen as far as possible to the thighs, pause for 10 to 15 seconds, the average person can be carried out according to their own ability.
Stretching parts: large and small legs and the back of the hip muscles.
Folding yoga
Tiger pose
Kneeling support on the bed, arms and thighs remain vertical. Exhale, bend your right leg forward at the knee, arch your spine upward, and lower your head so that your nose is as close to your knee as possible. Hold this position and hold your breath for six seconds. Inhale, lift your right leg upward, bend your knee, look up, and tense your foot forward with your toes pointing in the direction of your head. Arch your spine downward. Hold this pose for 6 seconds. Repeat 3 times. Switch legs and do it 3 more times.
Effects: balances the nervous system, enhances body control and balance, and makes the leg muscles more slender.
Bow Pose
Lie down on your back, bend your knees, keep your heels close to your hips and grab your ankles with both hands. Inhale, arch your back and lift your feet, head and chest together. Hold your breath for 6 seconds, keeping your head up. Exhale and slowly lower your legs, chest and head back to the starting position. Then relax. Practice 5 rounds.
Effects: Benefits the spine and lumbar joints and massages the abdominal muscles and internal organs.
Push-Up Pose
Sit with your legs apart and stretch straight ahead. Interlock your fingers and visualize yourself holding the handle of a stone mill. Exhale, bend forward at the waist and lean your upper body forward. Push to the right, inhale and lean back as far as you can, pushing the mill backwards. Move your body on the axis of the waist, ten times each in clockwise and counterclockwise directions.
Effects: Exercise the waist muscles, can adjust the regularity of the menstrual cycle, can also be used for postpartum recovery.
Eagle pose
Standing in mountain pose, legs together, hands together in front of the chest. Bend your left leg, then wrap your right leg from front to back around your left knee and stack it on your left thigh, hook your foot at your left calf, and balance your body on your left leg. Stack the left elbow on top of the right elbow, overlapping both elbows up and down, arms wrapped around each other perpendicular to the ground, fingers straight up toward the sky. Inhale y and press down as you exhale, hold for 15-20 seconds, then return to the mountain standing position and repeat the movement on the other side.
Effectiveness: reduce ankle, calf and hip fat.
Headstand
Bend your legs, sit your body on your legs, lean your upper body forward, and interlock your two head curls on the ground to form a triangle with your body. Lift your hips, thighs perpendicular to the ground, then place your head at the triangle and hold your head with both hands. Stomp your feet straight, pointing the ground with your toes, and slowly move your legs toward your head until your lower back is perpendicular to the ground. Tighten your abdominals and push your hips back. Exhale and lift your legs up, bending your knees and keeping your thighs parallel to the floor. Inhale, stomp your feet straight, stretch your toes upward, keep your legs together and your body in a vertical line. Hold for 1 minute, then slowly return to the starting movement in the same way.
Effectiveness: Exercise legs, buttocks and abdomen to reduce fat.
Triangle Stretch
Stretch your legs out, open them to about two shoulder widths, and lift your arms up to shoulder height. Bend your upper body toward the back of your right leg, place your left hand behind the palm of your right foot, straighten your right arm upward, look at the fingertips of your right hand with your head, and keep your left arm in a straight line with your right shoulder. Stay for a few seconds and return to the initial movement.
Effectiveness: for those with obese legs.
Folding Dance
Dance is a rhythmic, rhythmic movement, with music, can make people happy, cultivate mood. Now middle-aged and elderly disco dance is quite popular, not only helps to treat certain diseases, but also has a weight loss effect. But you can not exercise too much to prevent injury.
Weight loss recipes
Monday
Morning: a small bowl of oatmeal porridge with a slice of raisin bread.
Midday: a hard-boiled egg, a vegetable salad and a bowl of carp, radish and tofu soup.
Evening: a small bowl of mung bean porridge, a steamed bun, a serving of raw mashed eggplant and a raw cucumber.
Tuesday
Morning: a bowl of rice, pickled vegetables and phytolacca fiber plus a mesquite.
Midday: one portion of roasted bamboo shoots, one portion of cold broccoli and one hard-boiled egg.
Evening: a small portion of beef plus a bowl of cold shredded seaweed.
Wednesday
Morning: a small bowl of rice porridge, a slice of whole-wheat bread and an orange.
Midday: a plate of roast beef, a vegetable salad and a raw tomato.
Evening: a small bowl of polenta, a steamed bun, a serving of roasted asparagus and a raw cucumber.
Thursday
Morning: a cup of coffee and a piece of cake with an apple.
Midday: a small portion of chicken, a roasted carrot and cold celery.
Evening: a small bowl of muesli plus an orange.
Friday
Morning: a small bowl of oatmeal with an orange.
Midday: a hard-boiled egg, rice, a portion of broiled seabass and sautéed greens with mushrooms.
Evening: a small bowl of white potato porridge, two phytofibers, a serving of cold spinach and a moderate amount of crackers.
Saturday
Morning: thin porridge and squash with an apple, phytofibre and water.
Midday: a carrot, a portion of sauteed pork liver with celery, a boiled egg and a bowl of tomato soup.
Evening: a small bowl of green bean porridge, a serving of shredded seaweed with garlic, a steamed bun and a raw cucumber.
Sunday
Morning: a cup of coffee, sandwich with an apple;
Midday: a small bowl of rice, a portion of stir-fried potatoes with shredded green peppers, a raw cucumber and a bowl of seaweed soup;
Evening: a moderate amount of shrimp, a portion of roasted tofu, a serving of cold raw onions and a serving of celery sprouts.
Jung Doyan Weight Loss Recipes
Monday
Breakfast: half a bowl of rice with grains, grilled ground fish, cold mountain vegetables, skimmed white radish, braised tofu, miso soup with cabbage and kimchi.
Snack: one cup of plain yogurt, strawberries.
Lunch: turkey sandwich (prepared with snack).
Snack: half a boiled sweet potato, 1/4 apple, small amount of celery.
Dinner: roasted vegetables.
Snack: salad of tomato and parsnip, herbal tea ( lemongrass + wild rose).
Tuesday
Breakfast: half bowl of wheat rice, omelette, Korean miso soup, sauteed chili with dried baby fish, grilled tofu, scallion and garlic dip, cucumber kimchi.
Snack: half an apple, one cup of soy milk.
Lunch: Bento with green beans and rice (green beans and rice, fried egg, cold spinach, sauteed carrots, braised tofu.
Snack: low-fat milk, nuts, (almonds, peanuts, cashews, blueberries, dried persimmons).
Dinner: asparagus, grilled chicken breast.
Snack: vanilla tea, poached egg whites (3), cucumber halves.
Wednesday
Breakfast: ? bowl of brown rice, beef broth, seaweed, sauteed shredded burdock, braised silver pomfret, cold spinach, kimchi.
Snack: grapefruit and lettuce salad, orange juice sauce.
Lunch: lettuce and wheat bibimbap, codfish soup, scallion and garlic dip, kimchi.
Snack: Clear Chicken Smoothie (half a sweet potato, half a poached chicken breast, a cup of non-fat milk, honey).
Dinner: kimchi and tofu.
Snack: Banana Yogurt Smoothie (half a banana, plain yogurt, low-fat milk, juice of half a lemon).
Thursday
Breakfast: oatmeal, veggie omelet, kiwi fruit half, 3 strawberries, orange juice.
Snack: apple lettuce salad, salad dressing (low-fat milk, plain yogurt, a little honey, pepper, lemon juice, thinly sliced lemon peel).
Lunch: Grain Rice & Grilled Fish Bento (Grain Rice, Grilled Salmon, Fried Kimchi, Fried Egg, Cold Cucumber).
Snack: small tomato, half boiled sweet potato, 2 boiled eggs (egg white), 1/3 orange.
Dinner: Pan-fried white meat fish with pesto.
Snack: vegetable sticks (celery, carrots, red peppers, gherkins).
Friday
Breakfast: half bowl of gochujang rice, beef and seaweed soup, braised artichoke, cold cauliflower, Korean-style chawanmushi (steamed bowl of tea), and young white radish kimchi.
Snack: fruit tart (strawberry, orange).
Lunch: whole-wheat salmon sandwich, grapefruit juice, baby tomatoes.
Snack: sweet potato box.
Dinner: chicken breast salad, wabi-sabi sauce.
Snack: vegetable tart (baby tomatoes, cauliflower, cheese).
SATURDAY
BREAKFAST: Half bowl of purple rice, frangipani root mix, cucumber kimchi, cold ferns, grilled salmon, kohlrabi kimchi, cod soup.
Snack: peanuts, strawberry juice.
Lunch: panko rice, white meat fish, cold cauliflower, sauteed dried baby fish, half a poached egg, asparagus with vegetables, sauteed carrots, fried egg, baby tomato, kimchi.
Snack: Banana Yogurt Smoothie ( half banana, plain yogurt, low-fat milk, half lemon juice).
Dinner: chicken breast salad, herb and olive dressing.
Snack: Spiced eggplant cheese salad.
Sunday
The shortcut to preventing water retention is to develop a body that easily metabolizes water. Fruits, red beans and black beans are all great for reducing water retention.
There are many women who suffer from cold hands and feet, and most of them seem to suffer from edema. In addition to dietary habits, people with cold hands and feet and edema definitely need to exercise or take a bath regularly to keep their bodies warm. Another point that is often overlooked is that sometimes insufficient hydration can also cause edema.
Healthy weight loss recipes
Winter melon weight loss recipes
Winter melon contained in the propanoledioic acid, can effectively inhibit the conversion of sugar into fat, coupled with the winter melon itself does not contain fat, calories are not high, for the prevention of human obesity has an important significance, but also can help the shape of the body to be fit. Here are some winter melon weight loss recipes for reference.
Winter melon aloe soup
Aloe vera 3 slices, half a catty of winter melon, several dates, a pear, honey in moderation. Aloe winter melon washed and cut into sections, red dates and snow pear washed and cut into pieces.
Put the winter melon into the pot, add 5 cups of water to boil, turn the fire to cook until cooked, then add red dates, snow pear, aloe vera and salt can be slightly cooked. This soup is best for preventing obesity and eliminating body dampness and edema caused by liver fire and dry heat.
Winter melon green bean soup
500 grams of winter melon, green beans 150 grams, 15 grams of green onions, ginger 5 grams, a little salt, 500 grams of fresh soup. The soup pot was cleaned and placed on a high fire, add fresh soup to boil, skimming foam.
The ginger washed pat broken, into the pot, green onion washed into the pot, add green beans. Winter melon peeled, remove the flesh, cleaned and cut into pieces, into the soup pot, burned until cooked but not rotten, sprinkle salt, pot that is complete.
Winter melon lotus leaf soup
Fresh lotus leaves l, 500 grams of fresh winter melon, a little salt. Wash the lotus leaves, tear into pieces; winter melon wash, remove the handle, cut into slices. The lotus leaves, winter melon slices together into the pot, add the right amount of water **** cook into soup, boil after picking off the lotus leaves, add salt to seasoning that is.
Rohan winter melon soup
350 grams of winter melon, lotus seeds, lily, Job's tears, mushrooms, gluten 20 grams each, pearl bamboo shoots diced, tofu diced 1 tablespoon each, veggie broth 4 cups, 2 slices of ginger, salt to the right amount. Peel and dice winter melon. Wash lotus seeds, lily bulb and barley, soak and soften, and steam under water.
Soak mushrooms, wash and dice, wash and dice gluten. Heat the oil, sauté the ginger slices, bring the soup to a boil, add all the ingredients, roll over high heat for 10 minutes, and add salt to taste.
Spare ribs and winter melon soup
Spare ribs 250 grams, 250 grams of winter melon, ginger 4 slices, salt, a little monosodium glutamate, hot water 4 bowls. Winter melon, ribs cut into small pieces, ginger cut fine. Take a large soup bowl, 4 bowls of hot water, winter melon pieces, ribs pieces and ginger into the microwave high section of the fire to cook for 15-20 minutes, take out and add salt and monosodium glutamate seasoning can be.
Winter melon red bean soup
Winter melon 100 grams, red beans 30 grams. First, wash the red small beans, add water, cook until half cooked, add sliced winter melon, *** cooking, about 1 hour, can be. Drink 1 bowl of soup every night. Have weight loss function.
Winter melon and kelp soup
Winter melon one catty, four pieces of kelp, two pieces of Chenpi, half a catty of lean meat. Winter melon peeled and then washed, kelp soaked in water to remove the mud cut off, and then together with the peel and lean meat into the pot, add eight bowls of water, boiled for about two hours, add salt to taste can be consumed. This soup set whitening anti-spot, weight loss and slimming double effect in one, the most coveted beautiful family drink.
Winter melon broad bean soup
Winter melon 50 grams, 60 grams of broad beans, seasonings. The winter melon washed, cut into pieces, and broad beans with 3 bowls of water, with cooking, frying to 1 bowl, add salt and other seasonings, can be. 1 bowl of soup daily. Have weight loss function.
Winter melon shrimp soup
Shrimp shell, remove the shrimp line, wash, drain water into a bowl; winter melon washed and peeled heart cut into small dominoes block. Shrimp with cold water into the pot to cook until crispy and then add the winter melon with cooking to winter melon cooked, a little salt, chicken seasoning can be eaten.
Winter melon cilantro soup
Winter melon 500 grams, 25 grams of cilantro, sesame paste, white onion silk, salt, monosodium glutamate, pepper, sesame oil, each appropriate amount. The winter melon peel, flesh, clean, cut into chess pieces; parsley choose clean, cut into small sections; sesame sauce in a small bowl, thinned with sesame oil.
The frying pan into the water and melon blocks, add a few peppercorns, salt and cook until cooked, soup gradually less, the sesame sauce into the pot, constantly stir fry thick, sprinkle into the monosodium glutamate stir fry, out of the pot on a plate, the top of the shredded green onion half of the cilantro. Wash the frying pan on the fire pour hot, pour a little sesame oil, hot, pour into the shredded green onions and cilantro, and then sprinkle half of the cilantro that is complete.
Winter melon and seaweed soup
Winter melon, seaweed, vermicelli, seaweed, salt, pepper, each appropriate amount. Winter melon peeled and pith, seaweed soaked, seaweed, seaweed with winter melon and water together into the pot, add fans, high heat boil, turn the fire stewed for about 5 minutes until cooked.
Seasoned with salt, a little vinegar, chicken essence, sesame oil can be. This soup can clear heat and reduce fire, remove body fat, regulate gastrointestinal, detoxification and skin care.