How to lose weight?

Citrus is rich in ingredients that help you purify your body and make your whole body slim, as well as dietary fiber such as pectin, vitamins, calcium, copper, phosphorus, potassium and iron. These nutrients are particularly rich, which can fully regulate your endocrine, promote the functions of digestive system, nervous system, heart and blood vessels, and greatly enhance your metabolism.

Among them, pectin can inhibit the absorption of sugar, synephrine decomposes body fat and helps fat burn. After the fructose in citrus enters the body, it will be quickly converted into an energy source, which will be consumed in time without worrying about accumulation. At the same time, it has anti-aging effect.

A week-long citrus diet menu

1, 1- Day 2

3 oranges, 100g rye bread, 100g hard cheese, 1 boiled egg.

Step 2: Day 3

2 oranges, low-fat milk 100ml, boiled chicken 10g.

Step 3: Day 4

3 oranges, fish 100g, boiled potatoes 50g, tomatoes 1.

4. Day 5- 6

3 oranges, 100g rye bread, 100g rice, 2 boiled eggs.

Matters needing attention in eating citrus to lose weight

1, diet needs moderate control.

In the week-long citrus weight-loss plan, you can drink green tea except boiled water, but you can't touch all drinks containing sugar or carbonated water. In addition, try not to add salt, spices and sugar to your meals.

2. The implementation time should not be too long.

Eating citrus for a week to lose weight requires moderate diet, which is a bit like semi-fasting to lose weight. The same can't be done all the time. The cycle is one week, and the first six days are carried out according to the above menu, and then 1 day is resumed. In addition, after this period of time, you need to do it again at least 3-4 months to avoid excessive abuse of this kind of weight loss method and harm to your body.

3. eat with white tendons.

Pectin in citrus can inhibit the absorption of sugar. Pectin is stored in white gluten, and vitamin P in white gluten helps you strengthen blood vessels and improve immunity. Don't worry about resistance decline during weight loss. Therefore, when eating citrus, you don't need to peel it too clean. Use the slimming ingredients in white gluten.

You can't eat too much no matter how thin you are.

Citrus, which is beneficial to weight loss, beauty and health, feels sweeter and more watery in winter, because the concentration of sugar is higher in this rich season, so it is delicious. That's why we can't eat too much. Just eat 2-3 meals a day according to the above menu. If it is unplanned time, with the general diet, eating 1-2 meals a day is enough!

main and collateral channels to lose weight

There are three main ways to lose weight in meridian of TCM: magnet, acupuncture weight loss and acupoint.

Non-diet

Blind dieting can not only lose weight, but also harm the body, especially the stomach. Here are 1 1 ways to lose weight without dieting, so that you can lose weight healthily.

1, and take appropriate calories.

If you compare a person to a car, then the food you eat every day is the fuel provided to your body, and the role of metabolism is to convert these fuels into gasoline that can be used by cars. Basal metabolism refers to the heat naturally metabolized by the body without extra heat consumption at all; Everyone's basal metabolism (BMR) is different. The higher the BMR, the easier it is for the body to consume calories. So don't eat less calories than the basic generation when losing weight, so as not to let the body's metabolism decline.

Step 2 calculate the calories burned every day

Of course, no one will lie in bed all day or stay still all day, so the daily intake of calories will definitely be more than the basal metabolism. So at the beginning, it is best to carefully calculate how many calories you will consume in your daily life and how many calories you will consume every day in order to plan how to control your diet.

3. Make fitness a daily must-do list.

Let exercise and fitness become as natural as eating and going to the toilet! Doing aerobic exercise five times a week has a good effect on improving basal metabolism, forming the habit of exercise, and making the body burn calories continuously even if it doesn't exercise.

4. Weight training increases muscles

Don't think that the re-training equipment in the gym is only for boys, and girls can also use it to shape body lines, not to mention that weight-bearing training can make up for what aerobic training can't provide: increase body muscle tissue! Some people look thin, but they hide the danger of high body fat. Retraining is to help increase body muscles, and aerobic can help burn fat and complement each other. Muscle is an important tissue to help the body's metabolism, so regular retraining can also improve metabolism.

5. Refuse the yo-yo to gain weight again

The most annoying thing about losing weight is to give up all previous efforts, and the result of long-term efforts is in vain. Therefore, it is absolutely necessary to avoid falling into a vicious circle of weight loss and rebound. More importantly, when you lose weight, most of your muscles and fat are lost together, but 80% of the increase is fat! It will also disturb the body's endocrine and metabolism, which is even worse for health.

6. Eat 150 calories before going to bed.

Forget those "no eating after eight o'clock" bans! Two new research reports from Florida State University found that eating snacks with about 150 calories 30 minutes before going to bed helps to promote the metabolism of the body, and this 150 calorie is not included in the daily food intake calculated above! It is best to choose high-protein foods such as low-fat milk and cheese, but remember that if you do the above five points, you will not get fat instead!

7, a cup of boiled water in the morning

Drinking a cup of boiled water after getting up not only helps to urinate quickly, but also supplements cell water. Reduce blood viscosity. Usually after drinking boiled water for half an hour, the body will excrete the metabolites of the previous night. In addition, boiled water does not contain protein, fat and carbohydrates, which will definitely not affect the weight loss effect, and will also make your skin better.

8. Have a big lunch

Strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", eat less sweets, chew slowly and chew slowly, so that it is easy to digest, drink more water, eat more fruits and vegetables and eat less meat. The important thing is to persevere!

9, eating meat has skills.

Choose lean skin chicken.

Even if you are on a diet, you can't lack these excellent protein foods such as meat and fish. The main point that must be paid attention to when eating meat is that you should not choose pork belly or oily fat, but eat thin parts, such as thin internal muscles and leg meat. Generally, packaged ground meat is fat, so it is best to buy lean meat for ground meat.

Chicken has always given people the impression of healthy food; But if you don't peel and grease with a kitchen knife before eating, the calories are higher than those of meat and beef.

Eat the meat on the fish's back and eat less fish's belly. Like fish, choose a place with less fat to eat. Fish belly contains a lot of fat, so it's best to eat the meat on your back.

10, be sure to eat enough green vegetables.

Vegetables can supplement vitamins and dietary fiber and are indispensable food for dieters. Leek, tomato, cabbage, cucumber, raw potato, bean sprouts, spinach and eggplant are all low in calories. In addition, cassia seed, oolong tea and other ingredients can be used as tea drinks of Juewu decoction, which can get twice the result with half the effort. However, don't eat it all raw, cook it in Sichuan, etc. , and make more changes.

1 1. Choose low-calorie fruits.

Most people are used to eating fruits after meals, but surprisingly, fruits are high in calories, so we must pay attention when eating. The calorie of a banana is 100K K. From this point of view, the calories of strawberries, grapefruit and so on are much lower.

Dieting to lose weight

We should advocate "four little" in diet to lose weight.

The "Four Less" advocated in diet weight loss is less oil, less sugar, less salt and less fat.

However, from the perspective of modern nutrition, many varieties of Chinese food are still mainly sweet, salty, greasy and fat, and there are many health risks.

Plant replacement diet

Natural plants are the best substitute for losing weight, which is very healthy, natural and efficient. If taken properly every day, it can also play a certain role in the metabolism of fat in the body.

"Sheep eat grass" diet to lose weight

This is a new weight loss method popular in some western countries. Medical scientists believe that eating less and eating more meals not only saves time, but also prevents fat accumulation because of the shortened fasting time, which is conducive to disease prevention and health care and improves human health. Czech medical scientists confirmed through a study of a school in Prague that students who eat three meals a day have much thicker subcutaneous fat than students who eat five or six meals a day. This shows that the longer the fasting time, the greater the possibility of fat accumulation and the easier it is to make people fat. Therefore, people who skip breakfast are at greater risk of getting fat.

fat-reducing tea

Oolong tea:

Because of dieting to lose weight, eating less and food residue is insufficient, sometimes it only accumulates once every few days, which is easy to dry. Oolong tea is recommended.

Raw material: oolong tea

Practice: flush with boiling water.

Efficacy: Help digestion, eliminate phlegm, remove the poison of greasy food and alcohol, and reduce fat.

Coix seed tea:

There are many reasons for edema. If it is edema caused by simple water retention, it is recommended to drink coix seed tea.

Ingredients: parched Coicis Semen 10g, fresh lotus leaf 5g, hawthorn 5g.

Practice: When the hot water is boiled, you can drink it.

Efficacy: clearing heat and promoting diuresis, and treating edema.

Lotus leaf tea:

Depression and mental stress may increase intestinal sensitivity and cause constipation. Recommend lotus leaf tea. Ingredients: 3 grams of lotus leaf, 6 grams of fried cassia seed and 3 roses.

Practice: brew with boiling water.

Efficacy: clearing away heat and relieving summer-heat, promoting diuresis and diuresis, controlling water, reducing swelling and promoting hair growth.

Cassia seed tea:

People with slow peristalsis (especially obese dieters during dieting and weight loss) are prone to accumulate feces and cause constipation. Cassia seed is cold, so it is suggested to use Juechuang soup instead of oolong tea.

Material: cassia seed tea.

Practice: hot water brewing.

Efficacy: clearing liver, improving eyesight, diuresis and relaxing bowels.

Malt tea:

Poor exhaust in the body can also cause bloating and bloating. It is recommended to drink barley malt tea.

Ingredients: stir-fried malt 5 yuan, 5 grams of hawthorn.

Practice: add rock sugar water to drink.

Efficacy: appetizing and invigorating the spleen, harmonizing middle-lower qi, promoting digestion and relieving bloating.

Lemon tea:

It can not only reduce fat and relieve boredom, but also whiten skin.

Ingredients: sliced lemon.

Practice: squeeze out lemon juice, brew with warm water, and add appropriate amount of honey.

Efficacy: Reduce fat, help digestion, whiten skin and moisten heart.

Rose tea:

Multifunctional roses can be used to make tea and soak wine. Drinking more can protect the stomach.

Ingredients: 5 grams of roses.

Practice: brew with warm water.

Efficacy: promoting blood circulation and removing blood stasis, treating liver and stomach gas pain.

Chrysanthemum tea:

The most convenient drink to clear fire and lose weight.

Ingredients: a little dried chrysanthemum.

Practice: brew directly with hot water.

Efficacy: clearing away heat and relieving summer heat, expelling toxin and reducing fat, and lowering blood pressure.

Chenpi tea:

If you accidentally eat too much greasy, it doesn't matter, make a pot of Chenpi tea to get greasy.

Ingredients: 4 grams of dried tangerine peel.

Practice: brew with boiling water.

Efficacy: regulating qi and harmonizing middle energizer, soothing liver and invigorating spleen, promoting digestion and resolving stagnation.

Hawthorn tea:

Hawthorn tea is more suitable for obese people who like to eat meat.

Ingredients: hawthorn 10g.

Practice: decoction.

Efficacy: it can eliminate grease, help excrete waste in the body, dissipate blood stasis and resolve phlegm.

Physically thin

The so-called physiological period of weight loss is to divide weight loss into four stages by physiological cycle, namely, after menstruation 1-7 days is called weight loss welfare period, after menstruation 7- 14 days is called weight loss overspeed period, after menstruation 14-2 1 day is called weight loss platform period, and after menstruation 2/kloc-0. In these four stages, according to the body's functional state and diet, in order to achieve the purpose of losing weight.