The Spring Festival holiday is coming to an end.
The most headache-inducing.
is not a third aunt and six mothers-in-law urging marriage.
Nor is it a naughty bear child.
It's the spell that follows you all over the place.
Gain three pounds every festive season".
If you want to break the spell, follow it.
Let's take a look at the following tips
Eating habits are important
The diet should be improved
Eat a reasonable dietFor the most important people, we need to pay attention to what we eatDiversification, cereals, thick and thin; Eat more vegetables, fruits and potatoes; per day**, soybeans or their products; Eat moderate amounts of fish, poultry, eggs and lean meat; Reduce the amount of cooking oil used and eat a light and salty meal.
Chew slowly
Brain nerves are usually required to receive satiety signalsAbout 20 minutes。Chewing slowly prolongs the meal time, stimulates the satiety nerve center, and feeds back to the brain."I'm full, which makes people feel full earlier and stop eating, helps to control weight. That's why most thin people eat slowly and chew slowly, while fat people mostly "gobble".
The order of eating should be changed
Before mealsLet's start with a bowl of soup, not only dredge the stomach and intestines in advance to make the stomach and intestines into a state of preparation, but also enhance the feeling of fullness. Don't rush to eat staple foods when eating, firstEat two more bites of vegetables, preferably the kind that is steamed or boiled in a small amount of oil. Eat some moreRich in proteinfoods such as lean meat, fish and shrimp, tofu and eggs. The main food is left at the end。After a period of adaptation, the amount of food will also decrease little by little.
Scrape oil to reduce fat tea
Hawthorn lotus leaf tea
Ingredients: Hawthorn: 15g; Dried lotus leaves: 15g; Rock sugar: to taste.
Steps:1After washing the dried lotus leaves, soak them in water for 10 minutes.
2.After the hawthorn is boiled until soft, pinch off the seeds and prepare rock sugar.
3.Pour lotus leaf water into the pot.
4.Add hawthorn, lotus leaves, and rock sugar and cook for 15 minutes.
Efficacy: Digestion and accumulation, lipid reduction**.
Note: People with excessive stomach acid or weak spleen and stomach should not drink.
Chrysanthemum wolfberry tea
Ingredients: 6 grams each of June snow and black plum; 10 grams of chrysanthemums, 18 wolfberries.
Steps:1Start by adding 500ml of water to the pot.
2.Then pour all the ingredients into it.
3.Cook for 20 minutes, then strain out the soup and drink.
Efficacy: quench thirst, reduce lipids and detoxify.
Note: It is not suitable for high blood sugar, spleen and stomach deficiency or menstruation.
Regular exercise is essential
Get some cardio every week
As the saying goes, "seven points to keep your mouth shut and three points to open your legs", it is not enough to control your diet alone, but also to combine it with exercise to effectively control your weight.
Aerobic exercise can help us burn fat and burn calories. According to research, every 40 minutes of aerobic exercise can burn about 600 calories.
Some of the most common aerobic exercises include:Walking, jogging, jumping rope, cycling and swimmingWait. However, even doing chores at home can count as aerobic exercise. It is recommended to do it approximately weeklyminutesAerobic exercise can achieve a better fat-burning effect.
Strength training is essential
Strength training, such as weightlifting, gym equipment training, etc., can increase muscle mass, which in turn increases basal metabolic rate. Studies have shown that it is carried out weeklytimesFull-body strength training can help increase muscle mass and improve the body's energy expenditure. With the increasing number of fitness apps, partners who don't have time to go to the gym can also follow the "e-trainer" at home
Flexibility and balance training are appropriate
In addition to the combination of cardio and strength training, you may want to do some balance exercises, such as yoga and tai chiImproves the body's flexibility and balance, reducing the risk of injury while also helping to improve mental health.
You are like a train during the Spring Festival, "binge eating, binge eating", come and learn these tricks, and easily enjoy "thinness" without worry!