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Low intake of calories, a large volume of vegetables and fruits, abandon other high-fat, high-calorie foods. Reduction of cooked meat dish, substitute vegetables. American "volume-based diet plans," the authors suggested Ross vegetable salad or bowl of broth made dinner appetizer. She said, "put a lot of fruits and vegetables filled the kitchen should not be a difficult thing. Diet will rich in vitamins, minerals, phytonutrients, plant fiber."

With whole grain foods instead of finishing white bread, cakes, biscuits and so on. This will bring more plant cellulose, but also to get a sense of satiety quickly and easier reasonable amount of food intake.

#Diet

darlingdont-lie-to-me

a-nesthetize

Pat: palm arch pulling up beat

Because gravity sake, will down body fat accumulation, in particular the abdomen and thighs. When the legs spread thin cream, pay attention to pulling from the bottom up slapping, pulling the abdomen where the central clockwise circular motion, massage from the inside out, until completely absorbed, the skin surface feels slightly hot.

#thin cream

Minus 12 pounds of honey to drink water every day

Honey is a natural nutritional supplements, which contain high-quality human energy to burn sugars and minerals. In three meals a day, just add some honey, you can avoid the accumulation of fat in the body down.

Why Aerobic exercise is most conducive to weight loss ?

Relative to anaerobic exercise , aerobic exercise is more conducive to weight loss Aerobic exercise refers to physical exercise the body in the case of an adequate supply of oxygen carried . That is, in the course of the campaign , and inhaled oxygen demand are equal, physiological equilibrium . Overweight, when in order to achieve the purpose through sports , aerobic exercise to lose weight a good choice. Anaerobic exercise is the muscle under the " hypoxic " state speed strenuous exercise. Because of too much too fast and explosive , the human body through the oxygen decomposition of sugar too late , and had to rely on " anaerobic energy supply ." This is an exercise the muscles so that the body becomes stronger movement. The reason most conducive to weight loss aerobic exercise 1. Accelerate metabolism Aerobic exercise is defined as a state under aerobic exercise , prolonged exercise ( endurance sports ) , making the heart ( blood circulatory system ) , pulmonary ( respiratory system ) is fully effective in stimulating , improve heart and lung function , so that all body tissues, organs get a good supply of oxygen and nutrients , increase metabolism , accelerate digestion, burn calories . 2 Games makes the body's increased secretion of adrenaline Generally , such games is increased adrenaline secretion body , thereby promoting fat burning : generating short-term exercise fatigue , liver, adipose tissue lipase , glucose will be activated , muscle glycogenolysis , adrenal hormones accelerate heart rate, accelerate blood circulation , relax the nasal cavity , gastrointestinal blood vessels , accelerate detoxification, accelerate fat burning releases heat . 3 lipid-lowering Beiyisanyuan Institute of Sports Medicine Professor Chen Jidi and her graduate students , has been in the use of high cholesterol levels in mice experiments . They make these high cholesterol in mice aerobic exercise every day ( let mice swimming, jogging ) . 6-8 weeks and found that these mice lipid levels have been significantly reduced, they atherosclerotic plaque formation has also been significantly inhibited. 4 . Aerobic exercise can increase the body "good" cholesterol Regular aerobic exercise can increase the "good" cholesterol, high density lipoprotein levels --- the human body . Human high density lipoprotein , lipid in the blood vessels can be shipped to dispose of the liver , commonly known as " good" cholesterol. The researchers found that people who engaged in aerobic exercise liter of blood in the average high-density lipoprotein increased 2.53 milligrams per 0.1 ; able to make high -density lipoprotein quantitative exercise is to occur at least two hours a week , or the equivalent to consume 900 calories of exercise ; on more fat people, aerobic exercise to increase its "good" cholesterol effect is particularly evident.

#lose weight

darlingdont-lie-to-me

Eat wisely, but not eat. Starving yourself to lose weight diet actually helps. Because once you eat reduced metabolic rate will drop, so the body will burn fewer calories, leading to weight loss failure. Proper weight loss program should be to change the diet, eat more vegetables, fruits, although this decrease your intake of calories, but did not change the rate of metabolism, so you lose weight. In addition to eating fruits and vegetables, but also eat a lot of fiber-rich foods until eat up. This is conducive to intestinal peristalsis. "Fiber is a low-calorie food, but also to fill their stomachs. Additionally, most of the fiber to lower your cholesterol levels are also very helpful."

#lose weight

Eat meals a day, three meals a day as part of the milk, the girls drank very good, but the attention is sugar-free, oh, it is best to buy your own Soymilk day, playing himself, convenient and inexpensive.

Principle: The main squeeze soy milk is rich in high-quality vegetable protein, in addition to soy protein, also rich in soy isoflavones, soy glycosides and other ingredients. These components can inhibit the absorption of lipids and carbohydrates in the body, body fat burning effect play. Therefore, from the moment of drinking milk, after digestion → absorption → various stages of burning fat, which is playing an active ingredient can have a slimming effect too!

#slimming effect

Lactation nutrition diet recipes

Lactation is divided into two stages, the first stage is the first month postpartum for postpartum , commonly known as the month ; second stage is the first month postpartum , postpartum after that .

Lactating women are among the greatest demand during the lifetime of nutrients . Especially in the puerperium , on the one hand they want to restore their health , while also undertake the task of lactation and infant feeding , 600 ~ 800ml milk secretion required daily . Need to make up for the loss of postpartum blood loss , need more iron , but after uterine recovery , decreased demand for iron , and so the demand for milk calcium and protein to keep at a high level. Inadequate supply of calcium may lead to calcium loss lactating mothers . So, in addition to doing the proper lactation weight loss weight loss exercise outside , more should pay attention to diet nutrition, diet is not blind . Nutrition is very important lactation , because the diet is not only arranged for the mother , but also the arrangements for food for infants , babies and nursing mothers to ensure access to adequate nutrition. Closely related to the nutritional status of the mother and the quantity and quality of milk. Special attention should add protein and water-soluble vitamins and other nutrients from the diet , because lack of B vitamins and vitamin C supply , the milk content is lower. In addition, the secretion of milk also need a lot of water supply . Lactation diet recipes need to meet the following requirements: A larger amount of food , variety. Since the energy 293KJ (70kcal) per 100ml of milk around containing nurse need to increase energy supply, the amount of food intake should be increased accordingly. Daily snacks should be a day to 4-6 meals appropriate. From starchy foods should remain at around 60% of energy , types of food should be varied, in order to ensure the supply of various nutrients . An adequate supply of high quality protein . Eggs, poultry , aquatic products , and can provide high-quality soy protein , should be eaten daily . Daily intake of protein to ensure lactating 1 /3 comes from animal foods . Ensure the supply of calcium-rich foods. Lactation nearly 300mg of calcium per day should be excluded , and therefore calcium is most likely insufficient supply of nurse nutrients . High dairy calcium , and easy absorption and utilization , the best daily intake of 400g or more. Tofu , tofu and other soy products can not only provide plant protein , is also a good source of calcium intake should be adequate . In addition, a good source of green vegetables , nuts, fish, shrimp , etc. are also calcium. Moderate intake of whole grains , potatoes and beans , replace part of the flour milled rice as a staple food . They can provide more B vitamins, beneficial for lactation . Meanwhile , postpartum constipation problems often occur , should increase the dietary fiber from the staple . Adequate intake of fresh vegetables and fruits. Fresh fruits and vegetables contain vitamin C is required for nursing mothers , and organic acids which help to improve the appetite and helps the absorption of minerals . Daily intake of 500g of vegetables , which must include dark green leafy vegetables and fruits and vegetables The intense colors . 1000ml of soup every day should ensure that , with sufficient water . Animal food is preferred way of cooking stew , less fried, grilled and other cooking methods. Soup , trotters soup, chicken soup , soup and other beneficial lactation, are advised commonly used. Due to a large number of soup , seasoning should be light, slick with the soup should be excluded in order to avoid excessive intake of fat and salt . Attention to nutrition and health, not spicy food . Lactating women should eat a variety of marinated smoked foods, over processed foods , do not drink , do not drink coffee , so as not to affect the health of babies through breast milk . Lactation can control weight ? Many women believe that breast-feeding can lead to obesity , which is a misconception , there is no evidence to prove that breastfeeding associated with obesity and abroad , on the contrary , due to the mother before birth has reserves a certain amount of body fat, breast-feeding can effectively consume energy, conducive to body fat reserves before delivery decomposition . DRIs recommended by our lactation should increase the daily supply of 25 grams of high quality protein , this number is not large , representing an increase of approximately one egg and 100 grams of lean meat . In proteins, vitamins , minerals, adequate supply , the less share of fat , can be supplemented by maternal fat consumption . Therefore, excessive weight gain nurse speaking, do not have too much dietary fat intake , amount of cooking oil can be properly controlled , multi-purpose cooking stew and other cooking methods . Remove the oil slick soup , boiled without refueling refueling Naitang less cooking .

#weight loss exercise

5 pounds of red wine a day reduced

Red wine contains tannins can effectively help in digestion, some antioxidant, can shape will not change with the passage of time and the bloated shape. It is said that every day before going to bed drink a cup, you can easily subtract 5 pounds of meat.

#shape

iiintimidating

For pregnant women, overweight "mother " much higher chance of suffering from pregnancy complications than normal " mothers " , these complications include gestational hypertension , gestational diabetes , thrombosis, post-natal depression. In addition , overweight "mother " due to childbirth increased risk of huge children , resulting in dystocia using forceps and cesarean section rate increased , increased maternal injury, and easily lead to postpartum hemorrhage and infection.

For the fetus because of dystocia , fetal birth trauma increased incidence of these diseases , including intracranial hemorrhage, clavicular fracture, brachial plexus injury and paralysis , and even death, neonatal asphyxia . Such a fetus, adult Ⅱ diabetes , hyperlipidemia , the incidence of cardiovascular disease was significantly higher than the normal population . Although most obese mother of fetal weight is too large, but can also be seen in a small part of the clinical obesity "mother " occurs during pregnancy intrauterine growth restriction , low birth weight of the child , which may affect placental function related to fat deposition .

Reasonable standard weight gain during pregnancy

Experts believe that , during the entire pregnancy, weight gain Bulletin boards preferably 10-12 kg , of course , this figure varies. Normal pregnant the first 3 months of pregnancy , weight gain around 0.5 kg per month. Since then, the weight gain should not exceed 2 kg per month , but not more than 0.5 kg a week ; pregnancy 7-8 months, the growth rate gradually slowed weight .

#overweight

How to lose weight with diabetes

For patients with type 2 diabetes , if because obesity leads to the accumulation of visceral fat , harm is very clear : the more fat , the lower sensitivity to insulin, the body requires more insulin to make glucose concentration was maintained at normal levels ( the total daily insulin requirement for the normal 40 to 50 units, while obese patients with type 2 diabetes often exceeds 100 units ) . The islet burden, will eventually lead to pancreatic failure. Therefore , weight control in type 2 diabetic patients is particularly important. If you are a type 2 diabetic patients , and they have more than the standard weight , this time how to do it ? First, changing attitudes , attention hazards of obesity. Remember: weight loss of 5% to 10% can reduce visceral fat by 30% to 40% , thereby reducing the risk of atherosclerosis -related diseases. In addition , patients want to lose weight in the determination , we must also prepare yourself mentally : Weight loss is a need for perseverance, long-term adherence big project , not immediate or once and for all . Second, choose a healthy lifestyle , correct eating too much and too little physical work habits . To do in everyday life : 1, the control diet ( 1 ) staple carbohydrates , vitamins, the main source of dietary fiber , including cereals , potatoes and so on. Day should eat 4-6 two ( partial body high, slim, physical activity may be too large to seven two patients ) . ( 2 ) meat, eggs are the main source of protein , fat, vitamins , including pork , lamb , chicken, fish, shrimp , eggs , milk and so on. Do not choose animal skin and internal organs . Daily one egg, half a catty milk, 3 two lean meat ( or 4 two fish, shrimp ) . ( 3 ) vegetables vitamins , inorganic salts, the main source of dietary fiber , including a variety with leaves , stems of vegetables such as cabbage, spinach , lettuce , rape , melon, celery, lettuce and so on. Less than 1 kg per day . ( 4 ) the fat is the primary source of fat , including olive oil , peanut oil, soybean oil, rapeseed oil. No more than two and a half per day (about 2 tablespoons half ) . ( 5 ) soy protein plants , the main source of dietary fiber , including soy milk , tofu, bean curd and so on. Daily milk catty or tofu or bean curd 1 2 two two . ( 6 ) fruit vitamins , trace elements, the main source of dietary fiber , including oranges, apples, strawberries , peaches . Watermelons. 3 to 4 two , watermelon can be relaxed to nine two ( pending blood glucose and stabilize two weeks , two hours after a meal can be eaten ) . ( 7 ) Water is the body maintain normal physiological activity of the essential elements . Daily drinking soup or 1500 to 2000 ml of water . ( 8 ) nuts and dried fruits such as peanuts , sunflower seeds , pine nuts , cashews , walnuts , etc., containing mainly oil, not free to eat as a snack ( about 27 peanuts 15 grams , the equivalent of 10 grams of cooking oil , about 1 tablespoon ) . ( 9 ) to quit smoking , limit alcohol , and pay attention to prevent passive smoking poison . ( 10 ) arranged meals , cooking methods than three meals a day , time, and quantity . Cooking food should adopt steaming, boiling , stewing, mix , halogen such as oil less approach. Less fried, fried and other methods. 2 , adequate exercise For most patients , the proper exercise is the most economical and safest lower blood sugar , weight loss methods . But if you encounter hypertension, coronary heart disease, diabetic nephropathy , retinopathy, new onset of cerebral infarction , myocardial infarction, acute infection , etc. you need to do regular exercise under a doctor's guidance. The best diabetics take part in jogging, brisk walking , swimming and other aerobic exercise. Exercise more effective control of body weight can have effective control of blood sugar can make blood sugar stable. For patients with severe complications select some gentle exercise methods, such as tai chi , indoor stretching exercise. Exercise time : 1 hour after a meal should choose to start the movement , not fasting or exercise immediately after a meal to avoid hypoglycemia or affect the digestion and absorption of food. 30 to 60 minutes each movement . 3 to 5 times per week . Exercise: should be gradual, the best choice for a brisk walk ( 60 to 80 m / min ) , jogging , cycling , stair climbing , swimming and other sports and non- competitive nature of certain intensity , the maximum safe heart rate during exercise is calculated : 170 - age. Rapid heart rate, easily lead to the heart, cerebral insufficiency , adverse consequences . Determine the suitability of exercise : sweating slightly , somewhat tired , rest relieve fatigue after 10 minutes , the next day energetic mood. Safety Campaign : Wear loose clothing , footwear, with good water, candy , first aid card ( include full name, age , diagnosis , family contact phone , visiting hospitals , rescue measures in case of accidents ) . Full activity before exercise each joint . Avoid sprained joints. After finishing doing sports activities , promptly wiped sweat, to avoid the cold . 3, regular monitoring of blood glucose , blood lipids, blood pressure, weight , waist circumference, and strive comprehensive compliance So as to mitigate a variety of acute and chronic complications of diabetes , reduce medical costs and improve quality of life. Conscious decision to act , behavior comes from habits, habits decide the fate . Dear she has , from now on you please start to care about and take care of themselves , while driving your family and friends around the pipe shut , stride leg , advancing toward a healthy new life .

Experts advise adult daily intake of 1000-1200 mg of calcium, only about 500 mg of calcium every body can absorb, so it is best not to eat all day volume of breath, but three times. The U.S. Food Guide recommends three times a day to drink milk, drink a cup of breakfast cereal with milk, is conducive to the absorption of protein and calcium, and the mobilization of body functions; come pm snacking parts milk, promote intestinal peristalsis clean intestines; night 200 ml low fat milk meditation nerves for the day, "slimming project" draw a perfect finish.

#slimming project

Polycystic ovary syndrome lose weight

What is Polycystic Ovarian Syndrome Multi- cystic ovarian syndrome is the most common women of childbearing age endocrine disorder syndrome. The cause of the disease involving the central nervous system areas pituitary ovarian axis , adrenal , islet and genetics. The typical clinical manifestations of menstrual abnormalities , infertility , hirsutism , and insulin resistance or hyperinsulinemia and hyperlipidemia, obesity , and increased with age . Why obese women with polycystic ovary syndrome symptoms appear ? Polycystic often lead to hormonal changes, such as androgens increases , there is more hair, such as estrogen reduced rate and process muscle formation is changed, such as insulin appears resistance , absorption and friction energy in the body structure of the discovered mutations , therefore the formation of the so-called obesity ; so this will be accompanied by obesity treatment polycystic turnaround , should not simply weight loss treatment .

Polycystic ovary syndrome lose weight First, the most fundamental is the treatment of polycystic ovary syndrome That cure polycystic ovary syndrome, the endocrine regulation is good. At this time, there may be some female patients have a doubt, I want to lose weight , how you let me treat it? This is not to mislead you ? Here, I must first note that, although the polycystic ovary syndrome generally do not have such as pain , weakness and other symptoms in particular , but a female friend of injury is very large , the first is infertility, endocrine disorders reflects you again . If you simply lose weight , rather than endocrine regulation, it is a temporary solution , they will not succeed. Second, dietary modification In the treatment of polycystic ovary syndrome , diet control and governance is important, the focus of treatment is to reduce the ratio of carbohydrate and fat intake to curb insulin resistance embedded ; polycystic ovary syndrome lose weight lose weight in order to stabilize abnormal gonadotropin and androgen hormone secretion. By controlling diet , increase physical activity and exercise can also be beneficial. Therefore , polycystic ovary syndrome diet in patients with polycystic ovary syndrome face numerous , and a large number have menstrual disorders , his face covered with acne, hairy body fat girl , called suspected patients , the doctor's point of view is always more exercise, diet .

Third, strengthen physical exercise A typical symptom of polycystic ovary syndrome is obesity, how to reduce excess body fat ? Most scientific , the most effective way is to reduce food intake , dietary restrictions and increased physical exercise and physical activity. Currently, more effective approach is unarmed popular aerobic exercise equipment aerobic exercise + + scientific diet ( low calorie , low fat, high protein ) . Another is to take part in sports activities. It not only allows you to reduce fat, but also to enhance muscle endurance, make your body healthy and full of vitality, it is no way to lose weight is also not replaceable. Polycystic ovary syndrome, obesity, weight loss is best before the first weigh weight, weight loss process called once every two weeks , to observe changes in body weight. If little change in body weight and no fatigue , may be appropriate to increase the number of times and group exercise . And take part in more outdoor sports , such as: jogging , hiking , biking , playing badminton , Bollgard ball , jumping Mian and swimming.

Fourth, changes in mental status Meet the challenge with a confident and happy state of mind. Patients often have polycystic is considered incurable , so pessimistic , even misanthropic mood. For polycystic ovary syndrome, confidence in the treatment , the mood is very important, only this confident attitude in order to overcome the disease.

l0st-it-all-l-t

So I’ve lost just under a stone so far.

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tell you how I weight-loss success