The current aesthetic standards are very strict with our girls' body shape. Last year, in order to have a better performance in the Global Bikini Competition and the China International Advertising Model Competition, I made a lot of efforts in physical exercise. In order to thank you for your support, I decided to tell you the secret of shaping the devil's figure, hoping that all my frequent friends can have a perfect figure!
Let me introduce you to the standard of perfect figure, which you can use as a reference.
Some experts and scholars have done a lot of research on the perfect figure of girls and summed up a set of measurement standards:
1, up-and-down ratio: take the navel as the boundary, and the up-and-down ratio should be 5: 8, which conforms to the golden section law.
2, bust: measured from the armpit along the top of the chest, bust should be half the height.
3. Waist circumference: Under normal circumstances, measure the thinnest part of the waist. Waist is 20 cm smaller than bust.
4, hip circumference: in front of the body, the pubic bone is parallel to the largest part of the hip. The hip circumference is 4 cm larger than the chest circumference.
5, thigh circumference: at the top of the thigh, under the hip crease line. The thigh circumference is smaller than the waist circumference 10 cm.
6, calf circumference: calf fullness. The calf circumference is 20 cm smaller than the thigh circumference.
7. Foot neck circumference: at the thinnest part of the foot neck. The ankle circumference is smaller, and the leg circumference is smaller 10 cm.
8. Upper arm circumference: between shoulder joint and elbow joint. The upper arm circumference is equal to half the thigh circumference.
9. Neck circumference: The thinnest part in the middle of the neck. Neck circumference equals calf circumference.
10, shoulder width: the distance between two acromions. The shoulder width is equal to half the bust minus 4 cm.
Slimming and shaping pay attention to system science. The fitness method I taught you today was summed up by consulting some nutrition experts and fitness consultants, plus practical experience. The whole fitness secret is divided into: healthy diet fitness, physical exercise fitness, lifestyle fitness, clothing fitness, thinking fitness. It's called the devil's figure five, and each one will have an effect on body shaping. If everyone insists on practicing at the same time according to the method introduced in the five-part series, it should have very good results.
Now I'd like to introduce the first article, healthy eating and slimming.
Diet is the key to the secret of the whole body, because the principle of fitness is that slimming is based on the principle of not affecting health, and on the premise of ensuring nutrition in daily work and life, the purpose of fitness is achieved through reasonable arrangement of diet.
First of all, we should know that all our activities need energy supply, and we need to consume substances in our bodies to release energy. The order of consumption is: carbohydrate (sugar)-fat (fat)-protein. The essence of obesity is excessive accumulation of fat in the body. Because fat is the substance consumed in the second stage, it is necessary to consume a proper amount of carbohydrates (sugar) to lose weight and consume it through daily activities, so that fat can be consumed! This is the foundation of the principle of healthy slimming!
We need to eat three meals a day.
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After getting up: please drink 2 cups of warm water immediately, and have breakfast after drinking 15~20 minutes (it cannot be replaced by other drinks).
Breakfast is mainly liquid food;
Drink a cup of skim yogurt or soybean milk, then use a juicer to make a clean apple (about two ounces) into a liquid state and drink it with the residue. This can not only supplement proper nutrition, but also play a laxative role. Long-term persistence has a great effect on reducing abdominal obesity. Pay special attention, many friends don't have the habit of eating breakfast, which is very incorrect. The human body has the habit of storing energy. If you don't eat breakfast for a long time, you will accumulate fat in your abdomen to make up for the problem of no energy supply without breakfast. If you feel hungry before lunch, please drink more water.
Lunch is mainly vegetarian;
Because there are not many kinds of breakfast, lunch should meet the eating requirements of the "dietary pagoda" in nutrition. There can be many kinds of dishes, but it is enough to control them at 50 ~ 60% full (depending on the daily workload of the individual). The principle of eating is: eat more vegetables and less meat. Vegetables are best boiled or pickled, eat lean meat, and don't eat fat and greasy food.
Generally, you only eat half a bowl or less of rice, because rice is the easiest to digest and absorb and can provide a lot of energy. Others include bread, noodles, steamed bread and other grains. It should be noted that eating less whole grains is against the requirements of nutrition, so take a B vitamin pill every day. This can ensure the balance of vitamins in the body and prevent the body from lacking B6 and B 12 vitamins due to eating less rice and flour. Fish (not eating the belly part), skinless chicken and lean meat can be eaten properly, but not too much, two or three pieces are enough. Of course, 50% fullness is unbearable for many people, and they will soon be hungry, and there will be an adaptation period at first. Fortunately, we in China invented soup. If you are really hungry, drink seaweed protein soup and remove the yolk, or put onions, tomatoes, cauliflower, cucumbers, celery and green peppers in a pot to make soup. Try to drink only soup, not soup residue. Another solution is to eat an apple (or other low-sugar fruits, see the table below) before meals.
Dinner and lunch are roughly the same:
A 50% full dinner makes it difficult for you to sleep, so you can continue to drink lunch soup. Or eat an apple before dinner (or the low-sugar fruit mentioned below), and be careful that the fruit is not very big, but small. The overall control is within 60% full (the workload is heavy at night, and the problem can be increased to 70% full).
Several vegetables that can help you lose weight. & lt/SPAN>。
Cucumber: Compared with other nutritious vegetables, cucumber contains less nutrients. Moreover, malonic acid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.
White radish: Radish contains spicy mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin.
Leek: Leek contains a lot of fiber, which is not easy to digest. It can promote intestinal peristalsis and has a strong laxative effect, thus eliminating excessive nutrients in the intestine.
Wax gourd: Wax gourd contains less nutrients, which can remove excess fat from the body and has a strong laxative effect.
Pepper: Pepper is rich in capsaicin. It can promote lipid metabolism, dissolve fat and inhibit the accumulation of fat in leisure. It is also rich in vitamins, which is also very helpful for the balance of vitamins.
Mung bean sprouts: contain a lot of water, produce less heat after cannibalism, and are not easy to form fat accumulation under the skin.
Soybeans and bean products: rich in unsaturated fat to prevent acid, can decompose cholesterol, promote lipid metabolism, and make subcutaneous fat difficult to accumulate.
Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.
Choose fruits with less sugar and calories to lose weight;
Dried plums, watermelons, melons, oranges, lemons, grapes, etc. Those with sugar content below10g per 100g are low-sugar fruits (the best choice).
Banana, pomegranate, grapefruit, orange, apple, pear, litchi, mango and other fruits with sugar content 1 1g-20g belong to fruits with medium sugar content;
Eat as little as possible: Jujube and red fruits, especially dried dates, candied dates, dried persimmons, raisins, dried apricots, longan and other fruits, all contain more than 20 grams of sugar, so diabetics should choose carefully.
In addition, although bananas are high in calories, they are low in fat, rich in potassium, full of fat and low in content, which can reduce the accumulation of fat in the lower body and are ideal food for losing weight.
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How to eat fruit to lose weight:
Special note: it is best to eat fruit before meals.
First: Eating some fruits or drinking 1 cup of juice 20 to 40 minutes before meals can prevent obesity caused by overeating. Because fruit or juice is rich in fructose and glucose, it can be quickly absorbed by the human body, so that the blood sugar concentration increases and the appetite decreases. The crude fiber in fruit can also make the stomach feel full. In addition, eating fruit before meals can significantly reduce the demand for fatty foods, thus indirectly preventing the adverse consequences of excessive fat accumulation in the body. But many fruits, such as persimmons, hawthorn, almonds and pineapples, can't be eaten on an empty stomach. For health, when eating fruits before meals, it is best to choose fruits that are not too sour and astringent, such as apples, pears, bananas, grapes, watermelons and melons. It is difficult to lose weight after eating fruit. Because eating fruit after a meal is equivalent to eating more sugar, which is easy to be converted into fat and stored in the body, and may also gain weight. Especially don't eat a lot of fruit after dinner, because synthetic fat is most likely to accumulate in the body after eating at night. But some fruits can promote digestion, such as pineapple and kiwi fruit rich in protease, lemon and hawthorn rich in organic acids. For this kind of fruit, you can eat it about an hour after meals.
Second; Don't eat too much fruit.
Most people think that fruits are rich in cellulose, almost free of fat and protein, and can be eaten without restraint. Actually, this is a misunderstanding. Fruit is not a low-energy food. Because it tastes sweet and easy to eat more, the sugar in it will be converted into fat and piled up. For example, every100g strawberry has about 30 calories. If you like strawberries and can eat a lot at a time, the calories you consume are amazing. For example, if you eat half a medium-sized watermelon (the pulp weighs about 2 kilograms), you will unconsciously consume 680 calories, which is equivalent to about three bowls of rice.
You can refer to the following "dietary pagoda" for adults of medium height, and the types and total amount of food you need to eat every day. People in our bodies should switch to the second and fourth floors, and the total amount of vegetables and fruits should be controlled at around 1kg every day. Other layers of food should be halved, and oil and grain should be reduced to a quarter, but vitamin pills and mineral water must be used to supplement the trace elements needed by the body.
In addition, the devil needs fuller breasts. Here are some breast enhancement foods: