1, low-calorie fruits and vegetables
1, bitter gourd
Bitter gourd is definitely the first choice of diet food, rich in vitamin C and very low in fat and sugar, which is very suitable for dieters. The reason why you can lose weight by eating bitter gourd is, of course, inseparable from it, low calories and highlights that help suppress appetite. In addition, bitter gourd can also promote gastrointestinal peristalsis and has the effect of detoxification and slimming.
2. pineapple
Calorie content: 4 1 kcal/100g.
Pineapple contains vitamin C, carotene and other essential nutrients, which can help protein's digestion and decompose the accumulated fat in the body, which is very helpful for reducing fat. But because spinach is very acidic, eating too much will be harmful to your health!
Step 3: leeks
Calorie content: 26 kcal/100g
Leek contains a lot of vitamins and crude fiber, which can promote gastrointestinal peristalsis and treat constipation. It is an ideal diet food. In addition, leeks with only 26 calories per100g can also make you eat more and not get fat! Fried bean sprouts with leeks is a very nutritious and healthy diet to lose weight!
4. papaya
Calorie content: 27 kcal/100g
Papaya is not only an ideal breast food, but also a leader in slimming! Papaya contains papain which can decompose fat. Regular consumption can help you reduce calorie intake and fat accumulation, and it is one of the ideal healthy diet foods.
5.celery
Calorie content: 12 kcal/100g
It is cold in winter, people like to eat hot pot, but hot pot is easy to get angry and easily lead to constipation. Constipation is an important factor leading to small belly obesity, and it will also hurt your skin. Celery can help people relax bowels and improve your skin. It is a super food for beauty and fitness.
6.eggplant
Calorie content: 2 1 kcal/100g.
Eggplant contains a lot of antioxidants, which can help you speed up your metabolism and is very effective in losing weight quickly. In addition, eggplant's low calorie and large amount of cellulose can also help you increase satiety and reduce your intake of other foods, thus achieving the goal of losing weight naturally.
7. tomatoes
Calorie content: 19 kcal/100g
Tomatoes are a delicious and slimming food. You can eat it directly as a diet snack. If you want to eat snacks instead, this is a good way to reduce calorie intake and a very effective way to lose weight. In addition, tomatoes also contain a lot of dietary fiber, which can help you promote gastrointestinal peristalsis and have a certain effect on detoxification and slimming!
8.cauliflower
Calorie content: 38.52 kcal/100g
Broccoli is rich in dietary fiber, which will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. Broccoli is low in energy, but it can bring satiety, so remember to eat broccoli often when you lose weight, so you won't be hungry.
2. Office weight loss methods
1. Use the stairs as a gym.
Even if you are super busy, climbing stairs can speed up metabolism and endorphin secretion. Try to step on the first step twice at a time, and then step on each step of the next step to speed up the pace. This will allow you to squeeze in some time for exercise every day.
2. Hanging posture
This simple office gym is one of the most effective physical exercises. Specific actions: try to stand up straight and relax your shoulders. Tilt your toes up and touch the vamp to keep your feet stable. ? Keep your back upright, keep your hips drooping, keep a distance of 2.5 cm from the seat, keep standing for 10 second at a time, and then repeat the action. Pay attention to the vertical position of the knee behind the toes and straighten the upper body by the hip muscles.
3. Sitting can also exercise your legs.
So how do you exercise sitting in an office chair? Experts specially provided a set of micro-exercise routines: first, put a headrest at the waist; At the same time, the hand, wrist and forearm are in a straight line, and the forearm is at right angles to the elbow when placed on the desk; Then keep your head and body straight and lean forward slightly; Then, the elbow should be close to the body and bend 90 degrees to 120 degrees. The shoulders are relaxed and the upper arms naturally droop; Keep your feet flat on the floor.
Step 4 practice fitness balls
Still sitting in the chair? Then you are really behind the times. It is popular to use fitness balls instead of traditional chairs. In other words, whether you are in the office or in a health club, you should sit on a fitness ball, not a chair or the floor. The purpose of doing this is to maintain balance, constantly adjust posture and move the meridians of the whole body.
5, arm flexion and extension
Straighten one hand up to the ear, bend the elbow to put the bottle behind your head, bend the other hand behind your back to grab the bottle, then straighten the bent arm, and vice versa, repeat 20 times on each side. This can exercise the arm muscles and triceps brachii, and effectively eliminate the "bye-bye meat" on the arm.
6. Yoga
Straighten your right leg first, then straighten your left leg, and at the same time, extend your arms forward through your ears along both sides of your head. Keep counting for a while and tighten your hips. Then put down your left leg, put on your right leg and straighten it and repeat the actions that your left leg has done.
7, pulley movement
Pulley exercise is a good way to strengthen abdominal muscles and core muscles. When you are in a boring conference call, what is better than spending five minutes doing this action? Stand behind the back of the chair, put your hands straight on the upper part of the chair, squat down, breathe and abdomen, and focus on your core muscles. Now, slowly slide the chair forward to your limit and keep your knees still. When you think you're going to squat, pull the chair back. Do it three times in one group and repeat ten groups. Remember to put the phone down quietly, lest the boss on the other end of the phone hear your hum (this exercise is only suitable for chairs with wheels).
8, standing three-dimensional lateral flexion
The feet are slightly wider than the shoulders, the toes of the right foot are abduction, the left foot is slightly flexed, and the arms are raised horizontally. Bend your body to the right, hold your right ankle with your right hand, look at the direction pointed by your left finger, and pay attention to keeping your upper body and legs in the same plane, and don't bend your hips. Pause for about 5- 10 seconds, slowly recover, alternating sides. Standing three-dimensional lateral flexion can eliminate fat on both sides of the waist.
9, hips and waist down
Sit in a chair, put your hands on both sides of your hips, grasp the edge of the chair with both hands, and naturally bend your legs. After sitting down, lift your body with your arms straight up, your hips slowly leave the chair surface, and your legs extend forward to the ground. ? Bend your elbows slowly, and keep your hips close to the ground but don't touch the ground. After holding for 3 seconds, slowly lift your body back to the position at the beginning of the action and repeat this action many times.
10, half squat
This may be the best exercise for deformed hips and legs! Stand in front of the chair and sit down slowly until your ass is about to touch the chair. Kick your heels and hold your chest out. Clamp your hips and stand up. Do it three times in a group and repeat it ten times. Hands can be placed on hips or stretched forward to maintain balance.