weight loss meal

Chapter 2 How much do you know about the mystery of weight loss
10 Beauty Criteria for a Devilish Body

Women do everything possible to reduce here and increase there. They are very busy but still not satisfactory.In fact, the symmetry and coordination of the whole body shape is the key to the beauty of the body.How can we reduce one point too little and increase one point too much?This is the problem of proportion. In theory, women's height and weight, limbs and torso are the most beautiful in a certain proportion.Beauty has finally been quantified after extensive research by professionals.

1. Upper and lower ratio: with the navel as the boundary, the upper and lower body ratio should be 5:8, which is in line with the "golden section" law.

2. Bust: Measure the bust from the armpit along the fullest part above the chest, which should be 1/2 of the height.

3. Waist circumference: Under normal circumstances, measure the thinnest part of the waist.Waist is 20 cm smaller than bust.

4. Hip circumference: In front of the body, the pubic bone is parallel to the largest part of the buttocks.Hips are 4 cm larger than bust.

5. Thigh circumference: On the uppermost part of the thigh, below the crease line of the hip.Thigh circumference is 10 cm smaller than waist circumference.

6. Calf circumference: at the fullest part of the calf.The calf circumference is 20 cm smaller than the thigh circumference.

7. Neck circumference: the thinnest part of the neck.The neck circumference is 10 cm smaller than the leg circumference.

8. Upper arm circumference: in the middle between the shoulder joint and the elbow joint.The circumference of the upper arm is equal to 1/2 of the circumference of the thigh.

9. Neck circumference: at the thinnest point in the middle of the neck.The neck circumference is equal to the calf circumference.

10. Shoulder width: the distance between the two shoulder peaks.Shoulder width equals 1/2 of bust minus 4 cm.

The beauty of bone lies in symmetry and moderation.That is, when standing, the longitudinal axes of the head, neck, trunk and feet are on the same vertical line, and the proportion of the head, trunk and limbs and the connection of the head, neck and chest are moderate.The beauty of muscles lies in their elasticity and coordination.Overweight, too thin, or weak shoulders, buttocks, and chest, as well as some parts of the body that are too thin or overdeveloped for some reason, cannot be called muscular beauty.The beauty of the complexion lies in its fineness, luster, flexibility, velvety feel, and the best look is a light rose color.

Diet weight loss secrets
Having a slim body is the dream of every lady, but it is not easy to go hungry and do exercise. The following four moves are performed "unknowingly", without deliberate diet and exercise. Exercise for a long time.

The first type: change the table layout to reduce appetite

To lose weight, it is best to avoid decorating the table with pretty colors as much as possible.It is best to use gray, earthy and other colors to produce a feeling that does not promote appetite.

However, when switching to a weight-loss diet, a change in strategy is required.Because the weight loss meal tastes monotonous, if you can't eat it, wouldn't all your efforts be wasted?Therefore, at this time, it is necessary to switch to a warm color arrangement to open up your appetite, complete the task, fill the stomach, and no longer have room for other omnivores.

The second type: chew carefully, eat when you are full

"Oh! I'm too full again." This is the chagrin of many dieters after meals.Do you know why you have to repeat the same mistakes every day?This is because there are two signs of being full:
1. Stomach feeling full.

2. Increased blood glucose concentration.After a full meal, the glucose in the food is absorbed by the blood, and the concentration of glucose in the blood increases. When this signal reaches the brain, it will produce a feeling of fullness.

The problem is: How can the size of the stomach be retracted freely? If the signal that it sends out is full is ignored, then it will open the middle door wide and let you continue to eat until the signal of excessive glucose concentration in the blood is sent.Only by eating slowly can the stomach and blood glucose be synchronized, so that you will know that you are "full".

The third type: vow not to drink alcohol before and during meals

Drinking will make you fat?
It can be said, but the heat does not come from the wine itself.For example, beer has about 633 calories in a 247ml large bottle (1 calorie ≈ 4.186 joules), which is not very high, and is about equal to the calories of 1 cup of soda and half a bowl of noodles.So why does beer cause a beer belly?
It turns out that the "culprit" of obesity is:

1. Side dishes with wine.

2. Appetite catalyzed by alcohol.

3. Weak willpower (or determination to lose weight) due to alcohol.

Type [-]: Keep a distance from dessert candies

Although it is recognized by the nutritional circles that fat is the real culprit of obesity, desserts are also suspected.Because most of the sugar itself contains "empty calories", that is, a lot of calories and almost zero nutrients, and desserts often contain a lot of ingredients such as butter, cream, and chocolate.Therefore, having a dessert after a meal undoubtedly risks gaining weight.

The secret to successful weight loss is: perseverance + no special medicine + not relying on a single method (such as relying on a little exercise and not adjusting your living habits at all).

Learning to eat meat correctly can help you lose weight
Those who don't like meat, most of them are obese.Since you are obese, you have to lose weight, which creates an ambivalence between wanting to eat meat and being afraid of eating meat: you worry that eating meat will make your body fatter, but you can't eat it if you don't eat meat.In fact, those who don’t like meat can also eat some meat appropriately, and the following meats are more suitable for them.

Fish: Generally, the fat of livestock meat is mostly saturated fatty acids, while the fat of fish contains a variety of unsaturated fatty acids, which have a good cholesterol-lowering effect.Therefore, it is better for fat people to eat fish, which can not only avoid obesity, but also prevent the occurrence of arteriosclerosis and coronary heart disease.

Chicken: Every 100 grams of chicken contains up to 23.3 grams of protein, while the fat content is only 1.2 grams, which is much lower than that of various livestock meat.Therefore, eating some chicken properly is not only beneficial to human health, but also does not cause obesity.

Rabbit meat: The composition of rabbit meat is different from that of general livestock meat. Its characteristics are: more protein, 100 grams of protein per 21.5 grams of rabbit meat; less fat, only 100 grams of fat per 0.4 grams; rich in Lecithin; less cholesterol, only 100 mg per 83 grams of cholesterol.Because rabbit meat contains more protein, has higher nutritional value and less fat, it is an ideal meat for fat people.

Beef: The nutritional value of beef is second only to rabbit meat, and it is also a meat suitable for fat people.Every 100 grams of beef contains more than 20 grams of protein, and beef protein contains more essential amino acids.Beef contains low fat and cholesterol, so it is especially suitable for people with obesity, high blood pressure, arteriosclerosis, coronary heart disease and diabetes.

Lean pork: Lean pork contains high protein, up to 100 grams per 29 grams.The fat content per 100 grams is 6 grams, but after being boiled and stewed, the fat content will decrease, so it is more suitable for fat people to eat in moderation.

Seven fruits and vegetables for natural weight loss

Fashionable women are reluctant to wear swaying skirts, but the stubborn fat on the legs is really frustrating.You may have tried all kinds of diet pills, and even thought about using a knife on your leg... Actually, the problem is not that serious.Tell you several daily fruits and vegetables, so that you can easily get rid of "elephant legs".Let your slender and smooth jade legs show off under the beautiful skirt!

1. Kiwi: Avoid fat accumulation
It is well known that kiwi fruit is rich in vitamin C, but in fact it is also rich in cellulose.Fiber absorbs water and swells, which can produce a sense of satiety; in addition, fruit fiber can increase the speed of decomposition of fatty acids and prevent excess fat from making the legs thicker.

2. Tomatoes: relieve leg fatigue
It has a diuretic and sore-relieving effect.Beauties who need to stand for a long time can eat more tomatoes to relieve leg fatigue.It is recommended to eat tomatoes as raw as possible, which can retain nutrients to the greatest extent, and they can also be made into salads or juices.

3. Banana: Contains high nutrition
Bananas, which are a bit high in calories, can actually be a regular meal.Its potassium content is high, while the fat and sodium content is very low, which meets the nutritional needs of beautiful legs.

4. Watermelon: Enhances digestion

The cool watermelon has diuretic element base and sour citrin, which can make the salt excreted smoothly with urine, and also has an auxiliary effect on cystitis, heart disease, and kidney disease.In addition, its potassium content is not low, and its ability to modify the legs should not be underestimated.

5. Celery: Prevent lower body edema
Celery contains a large amount of colloidal calcium carbonate, which is easily absorbed by the body and supplements the calcium needed for straight legs.Celery is good for the heart and has enough potassium to prevent lower body edema.

6. Spinach: Prevents wrinkles on the legs

Eating more spinach can make the blood circulation smoother and more active, send fresh nutrients and oxygen to the legs, and restore the vitality of the legs.Eating more spinach can prevent dry and rough skin on the legs and early wrinkles.

7. Peanut: both beautiful legs and heart

Peanuts are rich in vitamin B2 and have a very high protein content. In addition to beautifying legs, they can also supplement protein.

Five delicious foods to help you with liposuction

Researchers at the University of Toronto in Canada chose middle-aged people with hyperlipidemia as subjects, and asked them to adopt a low-cholesterol diet for 3 months under the guidance of a doctor, including foods rich in phytosterols (such as soybeans, soybeans, seeds, etc.) and crude fiber. (such as oats, barley, eggplant, etc.) and nuts.After one year of follow-up, it was found that people who strictly followed the principles of a low-cholesterol diet had their cholesterol drop by 29%.Even those who didn't follow it completely, their cholesterol dropped by 10% to 20%.For this reason, the Mayo Clinic in the United States recommends five types of cholesterol-lowering star foods for patients with hyperlipidemia.

nut:

Almonds, peanuts, walnuts, cashews, chestnuts and other nuts contain polyunsaturated fatty acids, which can lower cholesterol and maintain the health and elasticity of arteries.

A research report published at the annual meeting of the World Society of Cardiology pointed out that after collecting data from nearly 40 people in Europe, it was found that people who eat more nuts have a lower risk of coronary heart disease.People who ate 13 grams of nuts a day had a 1% lower risk of coronary heart disease than those who ate less than [-] gram.

But the only downside of nuts is that they are too high in calories.Experts suggest that you might as well eat 2 times a week, and eat 8 grams each time (about the amount you can hold loosely in the palm of your hand), you can get rich unsaturated fatty acids and antioxidants.

soy:

Soybeans are rich in protein and do not contain cholesterol. Replacing animal protein with soy protein can reduce the content of total cholesterol, "bad" cholesterol and triglycerides in the blood without affecting the content of "good" cholesterol.

In addition, soy isoflavones and cellulose contained in soybeans can also lower cholesterol.Daily intake of 20-50 grams of soybean protein can reduce "bad cholesterol" and triglycerides by 4%-8%.

In addition to soybeans, soybean products also include tofu and soy milk.It should be noted that the processing process will affect the content of isoflavones and cellulose in soybeans.

oat:

It is recommended to eat a cup of oatmeal every day.The U.S. Food and Drug Administration (FDA) approved that the package of oatmeal can be labeled "Eating oatmeal is a dietary way to improve blood lipids, which can reduce the risk of coronary heart disease."

The water-soluble fiber rich in oatmeal can "block" the intestines from absorbing too much cholesterol, reduce the concentration of fatty acids in the blood, and the levels of "bad cholesterol" and triglycerides.Daily intake of 5-10 grams of water-soluble fiber can reduce the absorption rate of "bad" cholesterol by 5%.Other foods rich in water-soluble fiber include kidney beans, apples, peaches, melons, mushrooms, kelp, black and white fungus, and seaweed.

deep sea fish:
The omega-3 fatty acids in deep-sea fish can reduce the concentration of triglycerides, slow down the rate of blood coagulation, protect the cardiovascular system, and reduce the incidence of coronary heart disease by affecting blood lipids.

Deep-sea fish include salmon, mackerel, saury, conger eel, etc. It is recommended to eat at least 2 times a week.

Orange juice:

The phytosterol in orange juice is a chemical substance similar in structure to cholesterol, which can compete with cholesterol for absorption channels in the intestine, thereby reducing the body's absorption of cholesterol.

A recent study pointed out that a daily intake of 2 to 3 grams of phytosterols can reduce "bad" cholesterol by 6% to 15%, without affecting "good" cholesterol.In addition to orange juice, nuts, seeds, soybean oil, and peanut oil contain phytosterols, and some vegetable creams also contain phytosterols.

Quit fat, use good oil.

The Mayo Medical Center recommends: In addition to choosing foods with cholesterol-lowering effects, reduce your intake of cholesterol and saturated fatty acids.For example, the cholesterol content of 100 grams of pig brain is as high as 2000 mg, which is nearly 300 times higher than the 7 mg per day recommended by the American Heart Association. Patients with hyperlipidemia should eat less.

Animal fats such as lard, tallow, and a few vegetable oils such as coconut oil contain almost all saturated fatty acids. Eating too much can easily cause arteriosclerosis. It is recommended to replace them with polyunsaturated fatty acids and monounsaturated fatty acids.Foods containing a lot of polyunsaturated fatty acids, such as olive oil, can reduce the risk of cardiovascular disease by 25%; a diet dominated by peanut oil can also reduce the risk of cardiovascular disease by 16% to 20%.Other oils rich in unsaturated fatty acids mainly include salad oil, corn oil, sunflower oil, etc.

losing weight is a habit

If you want to become a skinny beauty, you must understand the following basic common sense. We must make weight loss a habit.

1. Develop the habit of defecation regularly every day, so that the toxins in the body can be discharged smoothly.Sometimes the accumulation of toxins is also the reason for the lingering weight loss.

2. Stay away from fried food and try to eat steamed or boiled food.Because greasy food not only contains super high calories, but also the number one killer of health.

3. Never eat snacks while watching TV (reading), because this will make people eat more than 3 times the food without knowing it.

4. Don't force yourself to eat food that you can't eat.

5. Do not eat after nine o'clock every night. If you have the habit of eating late at night, try to replace it with fruits, vegetables or high-fiber biscuits.

6. Please don't use food to resist stress. This is not only bad for your health, but also a big obstacle to weight loss.

7. Refuse beverages and replace them with boiled water, because no matter how low the sugar content is, the calories are still considerable.

8. Develop the habit of exercising regularly, but please don't be too intense. Maybe some easy stretching exercises are easier to persist and have better results than strenuous exercise.

9. Please do not force yourself to fast, do not eat your favorite desserts or reduce the frequency and portion, so as not to overeat.

10. Don't be afraid to admit the fact that you are obese. Only when you have the courage to accept yourself and like yourself can you have a correct weight loss mentality, and you will be successful if you do other weight loss attempts.

The Mystery of Blood Type Slimming
The blood type weight loss method is a slimming secret that is quietly popular among Korean girls. Now, let's try this slimming meal.

Type O blood:

You can achieve health and weight control by eating lean meat, animal liver, seafood and green leafy vegetables, but corn, grains, cabbage, potatoes and other foods have no effect on weight loss. People with O blood type are best to adopt a concentrated and one-stop weight loss method, such as recreational weight loss activities.

Type A blood:

It is suitable for a vegetable-based diet. Some plant proteins, such as soybean protein, are the best healthy food for them. Regular consumption can reduce the incidence of cardiovascular disease and cancer, and is also beneficial to health. The best way for people with blood type A to lose weight is to control their diet and at the same time cooperate with the right amount of exercise.

Type B blood:

Good with meat and dairy, but not healthy if you only eat chicken, corn, tomatoes, most nuts and seeds. The best way for people with blood type B to lose weight is to induce them to lose weight consciously.

AB blood:

Suitable for both animal protein and vegetable protein.The digestive system is sensitive, and the diet is suitable for small amounts and multiple times.Fish, beans, green leafy vegetables, and dairy products are its healthy foods.

(End of this chapter)