Winter is the best season to lose weight, but cold weather also make appetites, how to eat right, eat well, control weight, based on it? Bluebird Fitness Club Yang introduction, if prolonged exercise does not eat, people will feel more hungry and affect the metabolism.

Studies have shown that every 2-3 hours to eat a thing, to help prevent low blood sugar level to maintain continuous and uniform supply of nutrients to effectively maintain the weight, speed up the metabolism, making it easy to thin. Want to slim down perfectly healthy, can be formulated according to the nutritional intake of coaching tips arrangements for food distribution.

Vegetables: Every day at least 3 portion


Recommended Vegetables: celery, mushrooms, leeks, onions, peppers, tomatoes, cabbage, pumpkin, carrots, potatoes, peas, 100% vegetable juice, salads.

A = 1 / 2 cooked vegetables; a raw vegetables; 1 cup vegetable juice; 1 / 4 salad.

Rationale: Since these vegetables contain many vitamins, minerals and other nutrients, while the heat of their low intake of vegetables, so basically there is no maximum amount limit. But do not eat potatoes or peas, as they heat compared to other green leafy vegetables should be higher.

Feeding time: anytime, anywhere. The time when feeling hungry, and vegetables is the best choice because they are low-calorie high-fiber foods.

Fruits: Every day at least 3 portion

Recommended fruits: oranges, apples, pears, bananas, berries, grapes, apricots, plums, raisins, melon, durian, coconut, 100% pure fruit juice.

A = 1 the whole fruit; 3 / 4 berries or grapes; 1 / 2 cup fruit juice.

Rationale: Like with the vegetables and fruits containing a large number of fibers and the heat is very low, we can say that they are the best partner to lose weight. In addition, there is a good fruit, that is, the sweet taste of their own juice will help to reduce your desire for high-calorie foods.

Feeding time: can be used as between meal snacks or eat at the dinner.

Food: Every day four portion of coarse grains, flour and rice should not exceed 2 portion

Coarse grains include: cereal crops, oatmeal, whole wheat bread and Italian bread, oatmeal, barley, buckwheat, corn.

Flour and rice include: white bread, white rice

A = 1 slice bread; a small round bread or a corn pancake; 1 / 2 bowl of cooked cereal; 1 / 2 bowl of rice.

Rationale: All of the cereals can provide complex carbohydrates to the body, they can make energy and not gain weight. Coarse grains in the high fiber content, but also enable you to have to eat a little saturated feel. Studies have shown that people who regularly eat whole grains easier to lose weight and body weight can be maintained.

Eating time: at work or before exercise 1 to 2 hours to eat. Not only can enhance your own fatigue resistance, but also to burn fat as quickly as possible.

After exercise, it is best to eat protein-rich carbohydrates, this can help you to restore the body the energy required, and ease fatigue after exercise.

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