1, diet fat reduction method
First, tomatoes
Tomatoes are a good weight-loss product with low calories and rich in water and dietary fiber, which not only makes people feel full easily, but also promotes the discharge of metabolic wastes. Various tomato diet methods, such as night tomato diet, cucumber tomato diet and so on. You can easily lose weight while enjoying the food. Here is a brief introduction to the simple method of tomatoes.
1, boiled tomato
Ingredients (3 days weight): tomato 10 (about 1.5 kg), salt 1 tablespoon.
1, carefully wash the surface of the tomato with water, and then cut it into small pieces, so that it can be easily cooked into a paste.
2. When cooking tomatoes, you don't need to put oil, just add salt to the pot and cook with low heat. At this time, the water begins to evaporate, so be careful not to burn.
3. Stir gently and cook for 10- 15 minutes, until it is paste, the weight of which is about 70% before cooking, then put it in a sealed container and put it in the refrigerator for 2-3 days.
If you don't like people who eat tomato skins, you can separate the tomato skins after boiling and then put them in the pot. At this time, the weight is half of that before cooking, and the juice is thinner.
2. Boiled tomatoes+pasta
Boil water in a pot and add salt. Put the spaghetti in and cook it. Be careful not to cook it for too long, or it will lose its flavor. After cooking, scoop it up, then heat a cup of cooked tomatoes, you can add some other ingredients or minced meat, and then pour it on the pasta.
Second, bitter gourd
Bitter gourd has ultra-low calorie, which can inhibit fat absorption, reduce swelling and dispel summer heat, especially suitable for office workers. Here are some simple bitter gourd foods.
1, bitter gourd juice
Wash the bitter gourd, remove the pulp, slice it, put it in a blender, add a little boiling water and make juice.
Bitter gourd juice is relatively free, and the amount can be determined by people.
2. Bitter gourd salad
1, wash bitter gourd, remove both ends, cut in half and cut into three pieces.
2. Remove the seeds and their white intima.
3. Tilt slice
4. Soak the slices in ice water for a while.
5. Take it out, drain it and put it in a container.
6. Squeeze salad dressing.
2. Weight loss exercise
Action 1: Hip lift in standing position (20 times left and right)
Target muscle: gluteus maximus
Move: stand with your stomach in, contract your hip muscles, stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.
Note: Always keep your abdomen tight during exercise, and avoid shaking your waist when your legs stretch backwards.
Action 2: arrow squat (10 times or so)
Target muscles: quadriceps femoris and hamstring.
Action: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. Practice on one side and practice on the other.
Note: when squatting, avoid the knees of the front legs exceeding the toes, keep the thighs and calves at 90 degrees when the body is at the lowest point, keep the trunk upright, and slightly abdomen the whole time.
Action 3: Rowing by hand (20 times)
Target muscles: flexibility of latissimus dorsi and shoulder and arm.
Action: Hold your chest and abdomen, raise your hands horizontally, and row your hands to the back of your body along both sides.
Note: Keep your hands close to your chest and diaphragm, and abdomen. Keep breathing smoothly during the movement.
Action 4: Stretching with both arms (20 times)
Target muscle: pectoralis major
Action: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then extend upward.
Note: Don't spread your elbows when exercising. Stretch up as high as possible. Never separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.
Action 5: Side lift with bare hands (20 times)
Target muscle: deltoid middle bundle (shoulder)
Let's move: stand with your chest out and abdomen in, make fists with your hands and put your arms at your sides. Do side lifts and repeat 20 times.
Note: avoid shrugging, hold your chest out, hold your head up and abdomen in, and move your arms up and down in a controlled way.
Action 6: Stand and turn (10 times or so)
Target muscle: deep muscle of waist and abdomen.
Move: Keep your feet shoulder-width apart and cross your arms on your chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
Be careful: chest out, head up and abdomen in. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.
Action 7: Roll the abdomen on the mat (20 times)
Target muscle: rectus abdominis
Action: lie on your back, put your hands on your side shoulders, slightly retract your jaw, and complete the belly roll. Repeat 20 times.
Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.
Action 8: Stretch (10 times or so)
Target muscles: Stretch back muscles.
Move: Stand back and forth with your feet and your right hand above your head. If you want to bend your right side, stretch the muscles of your left back.
Caution: Pay attention to stand firm and control the stability of your body. Don't swing back and forth.
Advice to Bian Xiao: Competition is a good stimulus. You can use your lunch break to invite colleagues to do 20 minutes of fast fat burning exercise and weigh them regularly to see who has the better slimming effect, so as to motivate yourself to slim down to the end.