The best way to lose weight during summer vacation

Answer~ Losing weight is called a project, why? Because if you want to lose weight, you must persist. If you want to forget today and forget tomorrow, no matter how good the method is, it will be useless. I have roughly summarized some methods and have used them, but they have not persisted. I hope everyone can lose weight successfully! ~ ■Losing weight with staple food is easy People’s daily staple food is rice, steamed buns and various kinds of rice, noodles and other foods, which are rich in nutrients, such as starch, protein, vitamins, etc., and are the main source of heat energy for the human body. Therefore, when dieting and losing weight, many people control and lose weight by reducing the intake of staple foods. However, when making staple food, if you adopt the following preparation methods, you can turn your daily staple food into a diet food. The method is: put cooked rice and steamed buns in the refrigerator and store them for a period of time at 2°C to 4°C. The starch in them will become weight loss food that is not easily absorbed by the body. The principle is: starch granules swell and split in an aqueous solution at 60°C to 80°C to form a uniform paste solution, which is called gelatinization, which is the process of cooking rice and steaming steamed buns. Gelatinized starch is easily digested by enzymes and absorbed by the human body. However, when gelatinized starch is often left for a long time or when the moisture content is 30 to 60 and the temperature is maintained at 2°C to 4°C, it will become opaque or even precipitate (ie, starch aging). After eating this kind of aged food, starch is filled in the stomach. On the one hand, it is not absorbed, but at the same time, the feeling of hunger is reduced. What is more advantageous is that the protein in the staple food is almost not lost after these processes, and the main vitamins-B vitamins are also very little lost due to their strong stability. Therefore, this kind of weight-loss food only reduces the absorption of calories without affecting the absorption and utilization of other nutrients. The preparation method is simple, making it an ideal weight-loss food. ■Vegetables for weight loss Leeks: Because they contain more fiber, they can promote intestinal peristalsis and facilitate defecation, thereby expelling excess nutrients and metabolic waste from the intestines, which is beneficial to weight loss and cleaning the intestinal cavity. Bean sprouts: contain a lot of water, low in fat and calories, especially mung bean sprouts. Cucumber: It is one of the best vegetables commonly used in all seasons. Because it contains propylene glycol acid, which can inhibit the conversion of sugars in the body into fat, it can effectively reduce fat accumulation in the body. White radish: It contains very low calories and contains an enzyme substance that can promote fat metabolism and reduce the subcutaneous accumulation of fat. Winter melon: It contains high water content and low calorie content. It has obvious diuretic function, so it is effective in "cleaning up" the internal environment and losing weight. ■TOP10 Best Ways to Lose Weight The following 10 ways are regarded by experts as the best ways to lose weight. Based on an average daily intake of 2,000 calories. 1. Reduce caloric intake Nutritionists believe that no matter what you control - protein, carbohydrates or fat, what ultimately reduces is caloric intake. If a person consumes 800 fewer calories per day, he can lose 10 pounds in six weeks; if he consumes 500 fewer calories per day, he can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism. 2. Eat less fatty foods: Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight. 3. Reduce food intake: If you want to lose weight, you don't need to. When it comes to giving up favorite foods, it's important to control them. If you like a certain food and eat a lot of it, be careful to reduce the portions you eat.

Instead of consuming 200 grams of meat 4 times a week, eat 100 grams each time. In this way, you can consume 1,200 fewer calories and lose 1 pound of weight in about 7 and a half months. It is recommended that dieters place a scale in the kitchen and post a warning sign to remind themselves of the weight of food intake. 4. Eat more liquid food: Usually, the preparation of liquid food is very convenient. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even eat two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day. five. Lose weight: Walk 5 kilometers once a day, 5 days a week, within 45 minutes each time. You can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, your weight will decrease faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating. 6. Fixed exercise: Performing fixed exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight. 7. Strength training: Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased. 8. Reduce caloric intake and combine it with walking: Use soda water instead of Coca-Cola to reduce your daily caloric intake by 150 kcal. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months. If you lower your calories even more and still keep walking, you can lose 10 pounds in 7 weeks. 9. Combining fat intake with weight lifting: This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months. 10. The best choice: Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake, strengthen exercise and strength training. As long as you have confidence and persevere, you will be able to lose weight, build muscle, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush. Experts point out that women should ideally lose 1-0.5 pounds per week, and men should lose 1-2 pounds per week!