1, slimming and shaping food
(1) spinach
Spinach can promote blood circulation, so that the two legs farthest from the heart can absorb enough nutrition, balance metabolism and detoxify stovepipe.
(2) Watermelon
Watermelon is a diuretic expert in fruits. Eating more can reduce the residual excess water in the body, and its sugar content is also low, so eating more will not make you fat.
(3) eggs
Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
(4) peanuts
Peanut is rich in vitamin B2 and nicotinic acid. On the one hand, it brings excellent protein, makes the meat not fat, and reduces the lower body fat.
(5) bananas
Although bananas are high in calories, they are low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body.
6. Celery
On the one hand, celery contains a lot of calcium, which can supplement the "foot strength", on the other hand, it also contains potassium, which can reduce the water accumulation in the lower body.
(7) papaya
Papaya not only has the effect of breast enhancement, but also has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the waste accumulation in the lower body.
(8) Porphyra
Porphyra is rich in vitamins A, B 1 and B2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe.
2. Ways to lose weight
1.6: 00 -8: 00: Go downstairs for a walk.
We should take active exercise within half an hour after getting up in the morning. Morning exercise can help the body burn fat more effectively, and outdoor exercise has better effect. There is no need to do high-intensity exercise in the morning exercise, just walk around the community.
2.7: 00 -9: 00: Drink 2 glasses of water.
Drink at least 2 glasses of water (about 227 ml each) after getting up. Studies have shown that people who drink water can lose 5 pounds (about 2.3 kilograms) more than those who don't drink water after getting up.
3. 10-1 1: Have a cup of hot tea.
The hunger and thirst center in our brain is located in the hypothalamus. Therefore, if we mistake thirst for hunger, we are more likely to eat junk food. In fact, we should drink a cup of hot tea or coffee at this time, which can not only quench our thirst, but also make us full for a longer time.
4. 14: take a nap.
Taking a nap 15-20 minutes can not only make the body recharge quickly, but also help maintain normal metabolism without affecting sleep at night.
16 -20: Do some aerobic exercise.
This period is the best time for strength training and aerobic exercise, which is conducive to strengthening muscles. It is found that the effect of fitness at this time is better than earlier, and the muscles can be increased by 22%.
6. 15-19: Eat.
To ensure that you don't wake up hungry in the middle of the night, you should add a healthy fat, such as flaxseed and fish oil, to your dinner.
7.20: 00 -2 1: Have a cup of yogurt.
We can eat some low-fat yogurt before going to bed at night, which can not only prepare for the next fasting, but also help the brain to secrete melatonin and improve our sleep quality.
8.2 1: 00 -22: 30: "Power failure"
Stay away from TV, computer and mobile phone after 2 1 p.m. Their blue light can easily disrupt sleep. You can read a book, take a bath and dim the bedroom lights before going to bed.
9, 2 1: 30 -23: Get ready for bed
Going to bed and getting up regularly every day helps to maintain a higher quality of sleep and lose weight more successfully.