1, fat burning and slimming habit
1, the first thing after getting up: move.
Five minutes of intensive abdominal exercise in the morning can help you lose two inches from your waist; And it can speed up metabolism and make you energetic all day.
2. Don't sit if you can stand. If you can walk, don't stand.
Sitting for a long time will cause excess water and metabolic waste below the waist, especially in the buttocks and thighs, to be unable to be excreted normally. At the same time, the abdominal organs will be squeezed, and visceral fat will easily accumulate in the waist and abdomen, forming a "pear shape".
Therefore, try not to sit when you can do the work standing. Standing can not only make muscles in a relatively tense state, let fat actively participate in metabolism, but also effectively accelerate blood circulation in the legs and promote the discharge of toxins. In addition, during commuting, you can also walk instead of taking buses, subways and other means of transportation.
When you are hungry, you should choose healthy food calmly.
Don't eat instant noodles, biscuits and potato chips. Oily noodles and sauces and unnecessary sugar will not bring any benefits to your health, but will only help you increase cellulite.
4. Chew each bite 20 times while eating.
Chewing at least 20 times can effectively reduce facial fat, and the effect will be better after 30 times. Chew until it is tasteless and then swallow it, which has a face-lifting effect.
5. Don't be picky about food.
"All-round nutrition" refers to pure natural food. Adequate carbohydrates needed by human body, including whole wheat products, fruits, dairy products and starchy vegetables; Protein mainly comes from beans, meat, fish, poultry and eggs; And healthy unsaturated fats, such as nuts and olive oil.
6. Two methods can effectively reduce appetite.
(1)30 minutes foot massage: Acupoint massage is very effective in controlling appetite. A 30-minute foot massage before going to bed every day helps to restore a regular diet and bid farewell to midnight snack.
(2) Press the ear point 5 times within 5 seconds: the point where the ear controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press 5 times in 5 seconds, and the effect is better 30 minutes before meals.
7. Take a deep breath
Put one hand on your chest and the other hand on your abdomen. When you breathe normally, if your hands on your chest move upward instead of outward, then your breathing can only get one-third of the oxygen your body needs. If the oxygen content in the body is insufficient, then the fat cannot be completely decomposed, and the result of staying in the body is to gain weight.
There is a simple and easy way to master correct breathing quickly: lie flat on the ground with a book on your abdomen. When inhaling, the book should rise upward; When you exhale, the book will fall. This process should be very slow and smooth.
8. 1-4-2 Breathing exercises
Then you can do "1-4-2 breathing exercises" to lose weight.
First of all, in order to inhale air from the nasal cavity at one time for comfort, hold your breath for four times; Then, exhale the gas from your mouth twice. If you inhale air through the nasal cavity four times, you can hold your breath 16 times and exhale eight times.
Note: Whether inhaling or exhaling, try to reach the point where you can no longer inhale or exhale. It is recommended to practice ten groups at a time, twice a day.
9. Make full use of spare time to burn fat efficiently.
(1) When you wash your face and brush your teeth in the morning and evening, you can stand on tiptoe and let your heels move up and down for 50 times in a group, which is beneficial to reducing fat in your legs and buttocks.
(2) When taking a bath, you may wish to move your neck, twist your waist and stretch your legs, which can burn a lot of heat.
(3) Climbing stairs is an excellent way to lose weight. In the same time, climbing stairs consumes four times as much calories as walking and twice as much as playing table tennis. Climbing stairs for 5 minutes every day can burn nearly 4 18.7 joules of heat.
(4) When cooking soup, you can do some exercise to lose weight for your lower limbs. Hold the stove with both hands, straighten your legs and lift them back, try to speed up and lift them up. Every leg 10 to 15 times can reduce the fat on the back of thigh and buttocks.
2. Detoxification and weight loss breakfast recipes
First, the healthiest detox breakfast: fruit (1)+ vegetables (2)+ sweet potato+rice (1: 2: 1: 1).
1. A fruit:
Fruit selection principle: Based on local, seasonal and abundant fruits, all imported fruits and non-seasonal frozen products are not suitable.
* Fruits eaten by patients with chronic diseases must be inspected by professionals before they can be eaten. A series of digestible breakfast foods
2. Two kinds of vegetables:
Principles of vegetable selection: roots, stems, flowers and fruits are the main four categories, while sprouts and leafy vegetables are not suitable for the time being. Four elements of breakfast
Rhizomes-carrots, white radishes, yams, burdock, etc.
Stems-celery, tomorrow leaf, etc.
Flowers-cauliflower (green), cabbage, etc.
Fruits-cucumber, bitter gourd, green pepper, tomato, etc.
* For safety and best effect, all vegetables eaten by patients with chronic diseases must be tested by professionals before they can be eaten.
* Fruits and vegetables should be eaten raw and kept intact (even with skins). Golden breakfast recommended by nutrition experts
* leafy vegetables and sprouts are both good foods, which are not suitable for patients to use during the rehabilitation period.
3. Sweet potato (suitable for Huang Bihong): patients with chronic diseases eat two portions, and general health care people eat one portion, all of which should be steamed and eaten with skin (baked in winter).
4. One brown rice (or millet, coix seed and other grains).
* Vegetables and miscellaneous grains should not be treated with pesticides and fertilizers, otherwise the effect will be affected. If you are not sure about the food you buy, you can first use a fruit and vegetable detoxification machine with an ozone output of more than 200mg per hour, which is safer.
2. When should I have breakfast?
Medical experts pointed out that because of eating dinner too late, most organs were fully rested when people slept, and the digestive organs were still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually entered a state of rest in the early hours of the morning.
Once breakfast is eaten too early, it will inevitably interfere with gastrointestinal rest, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the stomach.
Therefore, it is most appropriate to have breakfast 20 to 30 minutes after getting up around 7 o'clock.
In addition, the interval between breakfast and Chinese food is about 4 to 5 hours, which means that breakfast is best eaten between 7 and 8.