Hula hoop!

Watch TV while practicing. Don't be afraid of it. Practice more and you will know its benefits.

Remember these rules and suggestions, which can help you quickly reduce your waistline by 3 cm or more in 12 hours. ...

1, drink plenty of water,

Drink less carbonated drinks. Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon.

2. Don't eat French fries often. Salt will retain water, especially before the physiological period. Stress and canned food are also foods with high sodium content.

Give your chin a rest and don't chew gum all the time. Chewing gum will make you swallow too much air, so your stomach will swell.

4. If you feel that your bowel movements are not smooth, drink more coffee. A cup or two of coffee helps to relax the bowels.

5, underwear corset. A corset underwear, high waist corset or abdominal belt will make people look thinner by an inch or more. Underwear has a good abdomen-tightening effect, however, excess fat will be highlighted in tight underwear, so avoid wearing tight underwear.

6. Choose the clothes that suit you best now. No one, big or small, will read the label of your clothes, but if your clothes are too tight, you may expose your stomach. So, show the best part of your body, attract others' attention and divert your attention from your fat abdomen. How's your arm? Then wear a sleeveless dress. Leg symmetry? Then wear a mini skirt. With charming shoulders? Then wear a thin sling or a top without a sling.

7. Choose fabrics that don't protrude from the abdomen. Silk, rayon, knitted garments and sweaters with rough surfaces usually work well, making the abdomen look flat.

The most effective way to reduce abdominal fat is: don't sit for half an hour after meals, and don't eat after meals, which is absolutely effective.

★ Four-step waist turning action:

Lie flat, knees bent, feet on the ground, fingers on ears; After sit-ups, turn your upper body to the left (exhale to relax your shoulders at this time), then turn back to the front and lie down slowly. The action on the right is the same, and it is repeated 10 times.

★ Lie down and bend your knees:

Lie flat, hands flat on your sides, knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times.

★ Bend your knees sideways:

Lie flat, hands flat on your sides, knees at 90 degrees. Press to the right side with the strength of your feet until it is 15 cm away from the floor, exhale, return, inhale again, and press to the left. Repeat 10 times on each side.

Apple milk thin abdomen method

It only takes two days at a time, and the normal diet will be resumed on the third or fourth day, and then it will start for two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. Repeat two or three cycles, the effect will be more stable, but you must be patient and avoid eating!

Day 1: apples 1 kg (five or six, no more than seven). On this day, you can only eat apples, drink no water, drink no yogurt, and eat nothing all day. Wash the apples when you eat them, and then eat them in small bites.

The next day: yogurt or skim milk 1000ml, divided into six equal parts, drink one at a time. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. (You can also drink milk and yogurt at the same time, but pay attention to the weight) ◎ ◎ ◎ Lose weight and enjoy a new life.

If you reach the ideal weight, you can do it again. You can't drink water in the middle. You can't eat apples and milk together. Be sure to eat separately, so it will be effective. We can't drink water, because if we consume water in the process of losing weight, then the body must consume the water intake first, not the water in the body. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat.

Recommendation: One-day fruit slimming recipes are listed in the list of fat and thin recipes according to the pre-holiday warning.

Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, you will definitely lose weight, and you will really lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight. Suitable for people: people who are slightly overweight and have a healthy stomach.

10 minutes of rapid whole body exercise, although it can't make you lose weight immediately, it will make you feel tight, and the rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of movements consists of five movements, repeated repeatedly, so that you can get exercise all over your body and feel happy. Do the whole set of movements four times in a row.

1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.

2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times).

3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups.

4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.

5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.

1. Whole liquid diet

This recipe is very simple. The only food you can eat is water. Skim milk or light chicken soup (chicken skin should be removed) without seasoning, not limited. This method can clean the stomach. Enhance physical fitness. Time is limited to one week.

2. Apple, grapefruit, skim milk diet: unlimited amount of skim milk is consumed every day, plus apples and grapefruit, but a fat-free diet is not good for the skin. This method should not be too long.

3. Sugar-free diet

Edible food:

Meat includes cattle, sheep, chickens, ducks, pigs, pigeons and turkeys, regardless of fat or thin.

All kinds of eggs, fish and shrimp are acceptable (shellfish and snails are not allowed).

Milk includes cream, cheese, butter and other oils (except milk).

Drinks: not limited to drinking water, all kinds of soups. Tea, diet soda. Lemon juice (except orange juice) Coffee without sugar.

Fruits and vegetables: bamboo shoots, bean sprouts, Gan Lan, cabbage, mushrooms, peppers, onions and spinach.

Ingredients: anything except sugar.

Inedible food: Any food with high sugar or starch is inedible.

Physiological weight loss trilogy

Remember, do you always go to a certain time every month, and your mood will get worse in vain and your food intake will increase dramatically? This is the estrogen in your body. The secretion of estrogen not only affects women's mood all the time, but also has a considerable impact on the effect of exercise and fitness.

Quite simply, when you are healthy, the plan to lose weight is more likely to succeed, and vice versa. Therefore, slimming experts suggest that adjusting the fitness plan according to the estrogen secretion in four different stages of the physiological cycle can not only effectively accelerate the weight loss process, but also train the normal secretion of hormones in the body.

Weight loss and retention period

Time calculation: 65438+ 0-7 days after menstruation begins.

Physiological manifestations: menstruation is coming. Due to the decrease of luteinizing hormone secretion, you begin to feel depressed, depressed and stressed, and often feel depressed and lose your temper for no reason. If there is insufficient sleep and excessive fatigue during this period, it is easy to have temporary pigmentation around the eyes; On the second or third day of menstruation, the skin becomes very sensitive and the resistance drops. You may have physical pain and often feel bad. Coupled with the reduction of hormone secretion, the skin will become extremely dry and the pores will become coarse. This change usually disappears naturally on the fourth or fifth day after menstruation begins.

Weight loss success index: ★★★★

Accelerated weight loss program:

■ The recommended exercise time at this stage is 3 to 5 hours per week.

■ Don't try to diet or lose weight with strenuous exercise at this stage, but focus on "shaping". The early menstrual period is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat.

■ You can choose soft unarmed movements, such as simplified Tai Ji Chuan and Bodhila.

■ Walking, jogging and slow skating are all helpful if you still feel irritable before doing unarmed exercise.

Healthy slimming recipes:

■ Although you are weak, you should not overeat. You can eat more iron-containing food and plant protein, which can improve the absorption of iron.

■ Alcohol and spicy food, such as pepper, onion, garlic, pepper, ginger, cinnamon and barbecue fried food, should be banned.

■ Avoid cold food, such as all kinds of cold drinks, cold dishes and raw fruits. In order to avoid edema of lower limbs caused by poor blood circulation.

■ Eat less sour food, such as sauerkraut, plums, plums and lemons.

■ There will be slight edema on the body and face. Don't eat salty food. Eating more foods containing magnesium and B vitamins, such as bananas and animal livers, can make the metabolism better.

■ Drink plenty of boiled water to supplement the lack of water in the body.

MISS key tip: at this stage, your weight loss exercise intensity and time should not be excessive; At the same time, avoiding sports that require skills and reaction ability, such as tennis, squash and other inappropriate sports, will make you emotional because of mistakes.

Weight loss peak period

Time calculation: from the 7th day after menstruation to14th day.

Physiological manifestations: Generally, women ovulate on the first 14 day of menstruation. After reaching the peak, estrogen secretion began to decrease, while progesterone secretion began to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein in the body, so the week before ovulation is the best time to do aerobic exercise. This is the best time of the month when you feel emotionally and physically energetic. You like sports and challenges.

Weight loss success index: ★★★★★★★

Accelerated weight loss program:

■ Try to keep the frequency of exercise for 2 hours every day or every other day, and keep at least 7 hours of exercise every week.

■ The most effective way to lose weight is to ask a personal fitness trainer to help you make a weight loss exercise plan, let him know your physiological cycle, and he will enable you to achieve your ideal exercise state and weight loss goals during this time.

■ Running, swimming and cycling are particularly easy to burn calories, which is the best choice for people who want to lose weight.

■ At this time, you can try various aerobic exercises that you are interested in, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.

Healthy slimming recipes:

■ This is a very easy time to get fat. If the calories you eat can't be broken down quickly, they will turn into fat and stay in your body. So try to reduce the intake of high-calorie and high-fat foods.

■ Eating more foods that are beneficial to digestion and metabolism, such as wax gourd, celery and cold melon, can speed up your weight loss process.

■ It is suggested that you can make a weekly diet plan so that you can get enough nutrition in these seven days without getting fat. In just seven days, it is easy to stick to it and get twice the result with half the effort.

The stationary period of weight loss

Time calculation: after menstruation 14 ~ 2 1 day.

Physiological manifestations: One week after ovulation, the effect of egg hormone becomes stronger, but the skin condition becomes unstable because of the increased secretion of lutein hormone. You won't feel anything special during this time, but problems began to brew a week before the physiological period. Your sebum secretion increases and melanin is activated, which may lead to acne, and your mood may become ups and downs, sometimes calm and sometimes impatient.

Weight loss success index: ★★★★★

Accelerated weight loss program:

■ It is still a favorable time to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve a good slimming effect. At this time, it is recommended that you keep more than 6 hours of exercise every week.

■ Treadmill, aerobics and some equipment exercises can help you burn calories during this time, and tennis and ball games are the best choices.

■ If you don't have time to go to the gym, you can choose skipping as a way to lose weight, jumping more than 200 times every morning and evening, and the weight loss effect is very obvious.

■ It is best to use the rest day to go outdoors for long-distance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.

Healthy slimming recipes:

■ Prepare for the next menstrual period and increase the intake of iron and protein.

■ Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Eating enough high-fiber food can promote the excretion of estrogen and increase the content of magnesium in blood.

■ Eating some foods rich in B vitamins such as walnuts and cashews between meals helps to regulate menstruation and soothe the nerves.

MISS Key tip: you can continue proper aerobic exercise during this period, but be careful not to be overtired and cause muscle damage.

A slow period of weight loss

Time calculation: 265438+ 0 ~ 28 days after menstruation.

Physiological manifestations: progesterone secretion reached its peak in the third week and began to decline in the fourth week. Aerobic exercise can be carried out for a longer time from the 20th to 24th day, but the exercise time, frequency and intensity should be gradually reduced from the 24th to 28th day. At this time, your feelings are more complicated, and your energy is still strong in the early stage, but you are easy to get tired in the later stage. Due to the influence of hormones in the body, the secretion of luteinizing hormone in women is very active, while the subcutaneous fat is active, the physical and mental state is unstable, and greasy and acne will appear on their faces. At this time, you will soon return to your original physiological state.

Weight loss success index: ★★

Accelerated weight loss program:

■ You can continue the previous stage of aerobic exercise and also need some strength training. The exercise time can be kept at about 3 hours per week.

■ Recreational and competitive sports such as swimming can make you feel peaceful and relieve PMS.

■ Doing yoga for 30 minutes every day can make your body soft and feel peaceful. At the same time, proper pelvic stretching posture can promote blood circulation and reduce edema and dysmenorrhea.

■ If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.

Healthy slimming recipes:

■ The diet one week before menstruation should be light, digestible and nutritious, and at the same time, enough protein should be taken. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.

■ During this period, you will feel your appetite greatly increased. At this time, you don't need to go on a diet. Just remember not to eat snacks and fried food, and don't eat supper before going to bed.

■ Eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.

■ In the later stage of this stage, you can eat more appetizing and digestible foods, such as dates, noodles and glutinous rice porridge.

■ Avoid salty food to avoid the increase of salt and water storage in the body and edema and headache. It is recommended to start eating low-salt food 7 days before menstruation, and the above symptoms will be greatly alleviated.

You can lie on the bed with your upper body flat, your legs close to the wall 15 minutes, your hips are beautiful and your legs are thin. You can also lie flat on your upper body, straighten your legs, lift up and down and bend to your chest, and exert strength on your waist to create a slim waist.

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