1, plump slimming method
1. Drink soup or water before meals.
The old man said that people have a rubber stomach. The stomach is flexible and can eat many things. Drinking soup or water before meals, on the one hand, improves satiety in a short time, on the other hand, occupies part of the stomach, reduces the consumption of staple food, and avoids eating too fast because of excessive hunger.
2. Eat less takeout or go out to eat.
"Spring rain is as expensive as oil" and "more oil does not rot vegetables" illustrate the scarcity of vegetable oil in the past. But today, restaurants are willing to put more oil and spices. Oil, sugar, salt, high heat, easy to edema. Home cooking is healthier, healthier and lower in fat.
3. Replace dessert with fruits or vegetables.
If you are hungry in the morning or afternoon, don't rush to eat biscuits, bread, etc. These foods are rich in sugar and calories. Fruits and vegetables, low in calories and rich in vitamins, are healthier than desserts.
4. Reasonable arrangement of calories for three meals
Work, do activities, study, etc during the day. You need to consume energy, but you need less activity at night and sleep, so you should eat less appropriately. Adjust the calorie ratio of three meals and shorten the dinner to 20-%25%. For example, if you need to eat 500 grams of staple food a day, you should eat about 100- 125 grams for dinner.
5. Replace all drinks with boiled water.
A large Sweet Caffe requires you to jog on the treadmill for two hours. The latest video on the Internet also confirmed that a bottle of ordinary cola with sugar can make three lollipops. Sugar, which is more easily converted into heat, is not consumed in time, that is, fat. Boiled water will not increase calorie intake.
6. Sit as little as possible
Fat first accumulates in internal organs, such as intestines, mainly in abdominal cavity. Sitting often after meals is more likely to lead to abdominal obesity. It is not recommended to exercise immediately after meals, but you can stand, such as watching your mobile phone and reading a book.
7. Don't be too hungry
Don't suddenly go on a diet to lose weight or be hungry for too long, because it is easier to overeat, and eating too much will also hurt your stomach.
8. Learn to eat meat and coarse grains
Losing weight does not mean not eating meat, but learning to eat meat, such as fish, chicken, beef and other high-quality protein meat, which is best fried, steamed and cooked. The calories provided by coarse grains are not low, but the satiety lasts longer, reducing the amount of food for the next meal.
9. Slow down your meal.
Hunger comes from a physiological reaction caused by the decrease of glucose concentration in blood, and the increase of glucose takes 20-30 minutes. Eating too fast, hunger is not satisfied, and it is easy to eat too much and become obese. Chew slowly, and it is best to have 20 minutes for each meal.
10. Get enough sleep
Lack of sleep and endocrine disorders can also cause obesity. At the same time, it affects appetite, and eating more leads to obesity.
Conclusion: It is concluded that it is not enough to lose weight, but it is more suitable to lose weight when you are full, and the habit of losing weight is more suitable to manage your body than sudden strenuous exercise.
2, suitable for office workers to lose weight.
1, 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.
Step 2 stand on the table
When doing push-ups, your desk and chair are actually perfect tools, which can help you achieve good fitness results. If you already know how to do push-ups, you can also put your feet on a chair or table to make it more challenging.
3. 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.
Step 4 lift your knees
Another exercise that is very useful for the legs and buttocks. Put your hands on your hips and take a big step forward. The hind feet and knees touch the ground, get up after the front feet and heels stand firm, let the hind feet and knees leave the ground, and then change feet.
Step 5 exercise triceps
Triceps account for two-thirds of the arm, so if you want to bid farewell to annoying sleeves, you must make sure to exercise your triceps regularly. Keep a proper distance from the table, with your back to the table and your palms on the edge of the table. Bend your elbow 90 degrees, and then straighten your arm back. Repeat this action, three times in a group, and do fifteen groups. If you want to strengthen your strength, you can put your feet on the chair.