How to lose weight healthily and effectively? What are the methods of healthy diet to lose weight?

We all know that losing weight is something that needs long-term persistence. If it lasts only a few weeks, it won't take long to rebound. Nowadays, people's living standards have improved and nutrition has kept up, which leads to more and more people eating too much but lacking exercise. Over time, more and more fat is accumulated in the body. Here, I will give you a detailed introduction to healthy eating and losing weight.

1, healthy diet to lose weight

First, Chinese cabbage porridge diet

Cut Chinese cabbage into short silk, and prepare minced onion, ginger and garlic; Pour the right amount of oil into the hot pot, add onion, ginger and garlic and stir fry, and add shredded Chinese cabbage and stir fry. After the soup is boiled, add water and rice, and cook over medium heat until the rice porridge is thick. Put a little salt before cooking.

If you use Chinese cabbage porridge to lose weight, you should drink it continuously for 2-3 days, preferably not more than 3 days, otherwise it will affect the speed of metabolism. After the porridge weight loss day, the diet should not be too strict, just eat more and eat less. Cabbage porridge can lose about 2 kg.

Second, apples, grapefruit, skim milk to lose weight

Apple: Apple is a good fruit to lose weight, and it can also improve symptoms such as dry skin, allergic dermatitis and constipation.

Grapefruit: "Grapefruit Diet" is a diet advocated by women in western countries. A recent study in the United States found that this diet does have its unique weight loss effect.

Skim milk: it is very important to drink milk day, and you can't drink water. Repeat a few more times and you can lose weight. And actually lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight.

How to eat: This method should not be too long. Taking skim milk, apples and grapefruit every day will have a good weight loss effect, but a fat-free diet is not good for the skin.

Third, pineapple bitter gourd chicken weight loss method

The preparation materials are bitter gourd, fresh pineapple, coriander stalk, chicken leg, lemon, crispy red onion, salt and pepper. Cut the bitter gourd in half, remove the capsule, put it in water, and cool it with ice cubes after a while; Take it out and cut it into long pieces; Peel the chicken leg, boil it in water for about 20 minutes (not the hard meat caused by steaming in the rice cooker), take it out and cool it, then tear the chicken leg into filaments; Coriander leaves are removed and the stem is cut into sections; Cut fresh pineapple into triangular blocks; Squeeze lemon; Put bitter gourd, silky fowl and pineapple into a bowl; Stir in crispy red onion and coriander stalks; Add salt, pepper and lemon juice to the ingredients, stir well and serve.

Skinned chicken is a low-calorie meat food, which helps to increase satiety. Cooking with pineapple and bitter gourd is not only very delicious, but also can achieve very good weight loss effect.

Fourth, cactus diet.

Prepare two cacti and half a palm-sized egg white. Pull out the thorns on the cactus, peel off the green peel with a knife, chop it up, put it into the egg white and mix well, then put about 30ml of honey into the pot, heat it properly to make it yellow, and then stir fry. Take it more than three times a week to achieve a good effect of losing weight and lowering blood pressure.

Cactus is cold and light in taste, which can promote qi and blood circulation and eliminate evil spirits. Malic acid promotes gastrointestinal peristalsis. Triterpenoids can promote the rapid decomposition of excess fat, effectively prevent the absorption of fat in the intestine and inhibit the synthesis of fat in the liver.

Five, sesame+kelp diet

Cooking sesame and kelp together can play a role in beauty, fitness and anti-aging. Because sesame can improve blood circulation and promote metabolism, linoleic acid can regulate cholesterol, and vitamin E can prevent aging. Kelp contains calcium and iodine and can purify blood. Promote the synthesis of thyroxine, and the combination of the two can double the weight loss effect.

Six, hot and sour lily celery diet

We need celery120g, lily (fresh)100g, red pepper and ginger. Salt, sugar, vinegar, edible oil, sesame oil, clear water, Chili oil, chicken essence.

Wash celery and lily, cut celery into small pieces, blanch in boiling water, scoop up, control the moisture, and let cool. Removing pedicel seeds from red pepper, washing and cutting into filaments; Peel fresh ginger, wash it and cut it into filaments. When the pan is hot, pour in sesame oil and Chili oil. When it is half hot, add shredded red pepper and shredded ginger, stir fry together, and then add vinegar, sugar, refined salt, clear water and chicken essence. After the sugar melts, take it out of the pot and let it cool. Put the cooked celery and lily into clean porcelain, pour some hot and sour juice and marinate for 20 minutes, then put it in a plate and mix well.

Celery is an ideal green food for reducing weight and blood pressure. Because when you chew celery in your mouth, you consume far more calories than celery gives you.

Seven, melon preserved egg soup

The so-called watermelon skin means watermelon skin. First of all, prepare 200 grams of watermelon peel, eggs 1 piece, tomatoes 1 piece, and appropriate amount of salt, monosodium glutamate and sesame oil.

Peel off the outer green peel and inner red pulp of watermelon peel, cut into thin strips, slice tomatoes, break eggs, add water to the soup pot, add melon strips to boil, then slice tomatoes in turn, pour in egg liquid, and season with salt, monosodium glutamate and sesame oil.

This slimming soup is not only delicious and colorful, but also can relieve summer heat and diuresis, help you to eliminate systemic edema and lose weight quickly.

Eight, melon and shrimp diet

Shelling shrimp, removing shrimp lines, washing, draining, and putting into a bowl; Wash the wax gourd, peel it and cut it into small domino pieces. Cook the shrimps in cold water until crisp, then add the wax gourd and cook until the wax gourd is cooked, season with a little salt and chicken essence, and then put it in a bowl. (Put as little seasoning as possible)

Wax gourd can help drain excess water. Shrimp is high in protein, low in fat and rich in calcium. Calcium deficiency can lead to obesity! A small amount of food. Take a few bites when you are hungry and try to wait until the soup is cold. Stick to eating within a month and exercise moderately, and you can lose about 15-20 kg. Attention, please don't eat shrimp head because it contains high cholesterol!

2. Weight loss methods without dieting

1, put out the lights and candles: create a completely dark environment at night, which can make people unconsciously lose meat. Researchers at Ohio State University in the United States show that mice that sleep in complete darkness are less likely to gain weight than those that doze off in bright or dim light. Those mice who sleep in the light will eat at some strange time (such as late at night).

2. Don't feel guilty: Even if you eat a lot of junk food, don't put pressure on yourself. Dieters often respond to overeating after stress. The stress mentioned here also includes their guilt about the food already in their stomachs.

3. Watch less TV: Adults spend an average of 5 hours watching TV every day. The researchers tried to force the subjects to watch half of the TV with the electronic lock system and found that they consumed 1 19 calories on average every day.

4. Appropriate snacks: Food promotes metabolism, which sounds as incredible as a late-night TV shopping program. Compared with refined food, unprocessed food needs to consume more energy for decomposition and digestion. Therefore, when you eat this kind of food, you will burn more calories. We just need to make simple changes-brown rice instead of white rice and whole apple instead of juice. Over time, the situation of whole body fat will be completely different.

5. Eating on a small plate: The ice cream buffet was studied. Participants distributed 17 or 34-ounce bowls and got 2 or 3-ounce spoons. As a result, the person who got the big bowl ate 3 1% more than the person who got the small bowl. Those who used larger bowls and spoons ate 57% more on average than those who used smaller bowls and spoons.

6. Eat spicy food: According to research, people who drink soup with a teaspoon of Chili peppers consume an average of 60% less in the next meal than people who only drink light soup. Scientists say that peppers in the diet can promote human metabolism.