轻生活 FitLife

17/11/2021

What is ZENSO weight management ❓
⏩a programme that helps you lose weight healthily through improving your body composition rather than just reducing numbers on your scale

What can I get from this programme ❓
⏩dietary guidelines, meal plans, exercise guides, and Zenso products inspired by the Japanese black vinegar, Kurozu.

How many items in a package❓
⏩Kuro Mizu
⏩Kuro Shuga
⏩Kuro Oiru
⏩Kuro Daitto

How does it help me❓
1⃣reduce ingestion
2⃣reduce absorption
3⃣enhance metabolism
4⃣reduce accumulation

16/11/2021

How does obesity harm you⁉️

It's crucial to take steps to tackle obesity because it causes obvious physical changes as well leads to a number of serious and potentially life-threatening conditions.

⚠️Related diseases:
1⃣type 2 diabetes
2⃣coronary heart disease
3⃣some types of cancer, such as breast cancer and bowel cancer
4⃣stroke

Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem.
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How to tell if you're obese❓
The most widely used method to check if you're a healthy weight is body mass index (BMI).

BMI is a measure of whether you're a healthy weight for your height.

For most adults, a BMI of:

✔️18.5 to 24.9 means you're a healthy weight
❌25 to 29.9 means you're overweight
❌30 to 39.9 means you're obese
❌40 or above means you're severely obese

BMI is not used to diagnose obesity because people who are very muscular can have a high BMI without much fat.

But for most people, BMI is a useful indication of whether they're a healthy weight.

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15/11/2021

EASY 🔟 Minute Dinner Recipes | Healthy Dinner Ideas🥗

15/11/2021

𝐕𝐢𝐬𝐜𝐞𝐫𝐚𝐥 𝐟𝐚𝐭 is fat that wraps around your abdominal organs deep inside your body. You can’t always feel it or see it. In fact, you may have a pretty flat tummy and still have visceral fat. That’s sometimes called TOFI, or "𝙩𝙝𝙞𝙣 𝙤𝙪𝙩𝙨𝙞𝙙𝙚 𝙛𝙖𝙩 𝙞𝙣𝙨𝙞𝙙𝙚."

How dangerous is it⁉
-raise your risk for serious medical issues like heart disease, Alzheimer’s, type 2 diabetes, stroke and high cholesterol
-inflame your body’s tissues and organs and narrow your blood vessels
-make your blood pressure go up

How to measure your visceral fat❓

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14/11/2021

9️⃣ Healthy Lunch Ideas For Weight Loss😋

Your daily lunch is looking sad😭. Instead of settling for yet another boring diet meal, mix up your midday meal routine with one of these 9 healthy lunch ideas for weight loss. These are not only will you fill up on the good stuff, but these are easy recipes and seriously affordable.

I hope you like all these lunch recipes!💞

1️⃣ Easy salad with carper and chickpea 330 calories (1 serving)

Ingredients

2 slices whole wheat bread (to make homemade croutons)
2 tsp olive oil
2 oz spinach
2.5 oz chickpeas, canned or boiled
1 tsp carpers
1 garlic
1 tsp lemon juice
salt and black pepper

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2️⃣ Vegetarian eggplant parmesan recipe 250 calories (1 serving)

Ingredients

1 garlic
1 tsp olive oil
1/2 medium white onion
1/2 medium red bell pepper
1/2 medium egg plant
2 tbsp water
1 medium tomato
1 tbsp carpers
4 leaves basil
1 tbsp permasan cheese

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3️⃣ High protein ground chicken and rice recipe 420 calories (1 serving)

Ingredients

1/4 cup brown rice
1/4 medium red bell pepper
1 tsp olive oil
1 garlic
3 oz brocolli
2 tbsp water
4 oz ground chicken
salt and black pepper
1 tsp low sodium soy sauce+ 1tsp honey

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4️⃣ Delicious tomato quinoa salad 310 calories (6 serving)

Ingredients

1/4 cup quinoa
2 oz chickpeas, canned or boiled
10 cherry tomatoes
1 medium green onion
1 tbsp parsley
salt and black pepper
1 tsp olive oil

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5️⃣ Quick chicken salad with fruit 410 calories (6 serving)

Ingredients

6 walnut halves
4 oz breast
2 tbsp greek yogurt
1 tsp apple cider vinegar
1 tsp honey
1/8 tsp salt
1/2 medium apple
1/2 cup halved grapes
1 oz spinach

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6️⃣ Ground turkey with rice 380 calories (1 serving)

Ingredients

1 tsp olive oil
1 garlic clove
1/4 cup red onion
1/4 cup red bell pepper
4 oz ground turkey
1/8 tsp chilli powder
1/8 tsp dried oregano
salt and black pepper
3 oz crushed tomato
1/2 cup cooked brown rice

**************

7️⃣ Quinoa with feta 290 calories (1 serving)

Ingredients

3/4 cup cooked quinoa
1/2 cup cucumber
6 grape tomatoes
2 oz green beans
2 oz green onion
1 oz feta cheese
1 tsp lemon juice
salt and black pepper

*************

8️⃣ Gound turkey with green beans 320 calories (1 serving)

Ingredients

1 tsp olive oil
1/2 tsp minced fresh ginger
4 oz lean ground turkey
salt and black pepper
1/8 tsp garlic powder
1/8 tsp dried basil
3 small red chiles
4 oz boiled potatoes
3 oz boiled green beans

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9️⃣ Vegan lentils with vegetables 270 calories (1 serving)

Ingredients

1/4 white onion chopped
1 clove garlic minced
1 tsp olive oil
1 small carrot cut into squares
1 small white zucchini cut into Squares
1/4 red bell pepper chopped
1/3 cup lentils
1/2 cup vegetable broth
1/2 cup water (add more water in needed)
1/4 tsp turmeric
1/4 tsp cumin
salt and black pepper to taste
1 bay leave
1/2 tbsp parsley finely chopped

13/11/2021

Special 30 days challenge‼️🔥🔥🔥🔥

Tired of getting thousand bucks for weight loss treatment and eating clean food but no use and can't keep going⁉️

Time's up!👋 I am SOON, your personal trainer💪, will customize your meals and help you stay fit without having any diets!

Press the like button for further updates!
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13/11/2021

不看不知道 一看吓一跳😰😱😱

#减肥经验分享 #减肥日常 #减肥 #瘦身

12/11/2021

30 days transformation‼️‼️‼️🔥🔥🔥

12/11/2021

减脂餐|价值万元的抗糖化低GI全能食谱🔥‼️

⏩对于没有接受过专业培训的人来说，一日三餐怎么吃才能达到抗糖化减重的效果呢? 基本的搭配方式我都给你总结好了‼️

👋宝宝们好呀，爱吃却管不住嘴，自己也不知不觉中胖了好几kg⚠️⚠️⚠️

💁‍♀但隔壁阿花竟然在这1个月的时间里廋了‼️‼️🔥🔥🔥
简直是众矢之的🤯🤯🤯 哈哈哈! 大家记得火速收藏🔥🔥🔥
ZUI最最重要的一点是：想要减脂首先抗糖💯💯抗糖化需要低GI饮食!

1⃣既然是抗糖食谱，当然是糖类基本都注意咯。代糖和果糖相对来说好一些，但也不能多吃!世界卫生组织建议每天摄入大约25克(6茶匙)游离糖(包括白砂糖、果糖、蜂蜜等)。
2⃣淀粉类食物也是高Gl食物分布区 注意注意!!!红薯、马铃薯都算主食，与蔬菜水果搭配吃
图主食选择低GI高纤碳水化合物。建议食用的都在上面的图中啦~
3⃣大米、馒头虽然Gl高，注意量的摄入和混合食用!比如肉+菜+米饭或者米饭+粗粮类混合煮!
4⃣基本所有的 蔬菜、水果都可以吃!不能多吃的也标在上图中了
5⃣烹饪方式也对食物的GI有很大的影响!尽量避免高油高糖!
6⃣团牛肉面少吃×事面食类虽然本身GI还好，但吃面真的就会吃的量很多!量多GI必高!GI的测算是以50克食物量作为基本单位的!
7⃣没必要谈GI色变!控制好量，高GI食物也会有其他重要的营养素!

⚠️⚠️⚠️你们还有什么想要知道的下方交流哦~

11/11/2021

早啊，宝宝们🌞🌞 希望今天的你们一切顺利，开开心心哦‼️‼️

🌈超全减肥减脂餐食谱，学会搭配有多重要‼️‼️

减肥除了水煮青菜、鸡胸肉，还是有很多很多吃的东西，掌握好方法，减肥效果才能事半功倍呢💯💯
【优质碳水】
全麦面包、荞麦面、紫薯、红薯、杂粮粥、玉米、山药等
【蛋白质】
鸡胸肉、虾仁、鱼、豆腐、鸡蛋、脱脂牛奶、豆浆、牛肉等
【维生素】
柠檬、百香果、提子、例子、香蕉、苹果、火龙果、橘子等
【膳食纤维】
番茄、胡萝卜、黄瓜、冬瓜、西兰花、洋葱、芹菜、青菜等

每日3⃣餐根据营养食物进行搭配挑选，每天都能吃不一样
🔶早餐：优质碳水+蛋白质+维生素
🔶午餐：优质碳水+蛋白质+膳食纤维+维生素
🔶晚餐：膳食纤维+维生素+蛋白质
⚠️①避免油性调味料
❎有人说酱油盐分太高，但从热量角度，酱油却是减脂期的极佳酱料选择。相反，油醋、蛋黄酱、甜辣酱，都含有不同程度的脂肪和糖，并不属于低卡选择。
☑️其次，一些干料，比如孜然、辣椒面、蒜粉，其实都是不错的 “零热量” 调料。

⚠️①避免所有“奶x”
❎不管是奶茶、奶精、奶糖，都含有不同程度的脂肪和糖，属于非天然乳制品，或者牛乳衍生品。如果你必须通过乳制品获取蛋白质和钙等营养，建议选择牛乳。
☑️如果不在乎热量，全脂乳事实上营养优于低脂和无脂乳。但如果在减脂期，还是建议选择低糖低脂奶。

09/11/2021

想减脂但不清楚该吃什么蔬菜⁉️ 以下15种蔬菜让你和赘肉说拜拜👋 赶紧点赞和收藏起来吧‼️
1. 花椰菜
预防肥胖、解除水肿、改善便秘及抗癌抗氧化
2. 白菜
可以起到润肠作用、促进排毒、刺激肠胃蠕动、起到预防肠胃疾病
3. 黑木耳
具有较强的吸附作用、吸附体内废物排出体内、具有良好的排毒作用
4. 番茄
含有丰富的食物纤维、饱腹感强、所有蔬菜中最不容易转化为脂肪的食品之一
5. 白萝卜
增强机体免疫功能、帮助消化、帮助营养的吸收及防癌抗癌
6. 灯笼椒
维生素C爆表、促进胶原蛋白合成、预防衰老及增强机体免疫力
7. 苦瓜
含有丰富苦味素、出了名的脂肪杀手、增强皮层活力、使皮肤细嫩紧致
8. 生菜
含有大量的胡萝卜、维生素还有膳食纤维、促进脂肪的消化吸收、改善肠胃
9. 莲藕
预防糖尿病和高血压、治疗溃疡和贫血、美化肌肤和肝脏健康
10. 菠菜
含高抗氧化物质、改善贫血、保护心血管
11. 海带
保护气管、补钙易于吸收、排毒增强代谢、美颜改善肤色、降压利尿消肿
12. 冬瓜
含水丰富蛋白质、维生素、有利尿作用含有丙醇二酸、抑制糖转化为脂肪
13. 芹菜
含有大量的膳食纤维、有助于肠胃消化排毒瘦身、利尿消肿
14. 金针菇
抗肿瘤和免疫调节、降脂、保护肝脏、促进新陈代谢，并有镇定的作用、调节体内胆固醇代谢、降低血浆中胆固醇、促进肠胃蠕动、强化消化系统的功能、预防和治疗肝脏系统及肠胃道溃疡
15. 黄瓜
含水分为98%含有维生素C、胡萝卜素、有清热解渴、利水消肿的功效

#减肥 #减脂 #见人不如健身 #健身日常

09/11/2021

健身男孩没有休息日！！！
穿衣显瘦 脱衣有肉的秘诀🤪🤪🤪

#健身男孩
#运动男孩
#重训
#健身一直爽


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08/11/2021