Fitness strategy
A slightly slimming diet:
It is best to eat fruit and whole wheat bread for breakfast (or milk or sugar-free drinks as breakfast)
Lunch, just eat eight points full. Try to eat more vegetables and less meat. If you are a person who doesn't eat meat, then I suggest you choose to eat meat with low fat content, such as rabbit meat, beef, chicken, fish or lean pork.
Try to eat dinner as early as possible, so that you can have enough time to digest food and not accumulate fat when you sleep at night. After all, the amount of exercise at night is relatively small. Note that your dinner time is directly proportional to your late sleep time. If you want to work overtime at night, I suggest you don't eat too early, otherwise you will feel hungry because you eat early until late at night, and take snacks to satisfy your hunger. The gain is outweighed by the loss. )
After 8 pm, I will never eat again. Unless you are really hungry. Then I suggest you eat some apples, tomatoes, cucumbers and other fruits. (Note: High-calorie fruits such as bananas, lychees and durians are not allowed to be eaten. )
Before meals
1 & gt； Drink soup. Having soup in the stomach will make people less hungry and prevent them from eating too much staple food.
2> eat fruit. Eat tomatoes or cucumbers or apples with low sugar content one hour before meals.
Let yourself feel full, so as to reduce the amount of food you eat at dinner.
3> contains a small piece of fruit candy. It can raise blood sugar concentration. You no longer feel particularly hungry.
The speed of eating and the amount of food you eat will decrease.
During meals:
1 & gt； Slow down and chew every bite of food.
2> Eat vegetables, laver, tofu and other low-calorie dishes until half full, and then eat staple food and animal food.
3> Don't press the bowl when serving rice. In addition, fill the rice loosely, it seems to be a lot.
4> When adding rice, just add half a bowl to avoid eating too much and being afraid of wasting.
Once you feel full, don't eat more, even if you have leftovers.
5> You can't eat while reading or watching TV.
6> It is best to eat only at a certain place and at a certain time.
7> Eat the delicious food you want most, or see the delicious food you like.
I can't help eating more again.
After dinner:
1 & gt； There are no more peanut and melon seeds snacks. Bananas, apples and other fruits with certain calories should be eaten less!
2> Stop drinking sweet drinks. But you can have tea and coffee. (without sugar and milk)
3> Brushing your teeth after meals can not only protect your teeth, but also prevent you from eating more snacks after meals.
4> You can't sit down or lie down at once. You can't go to bed at once. You should do some relaxing activities, such as walking and climbing stairs.
If you are at home, help clean the house and wash the dishes. This can help the heat in food be consumed in time.
Drink more water at ordinary times, the storage of fat will be reduced, on the contrary, fat will be deposited! ! !
Light exercise to lose weight:
Exercise slimming can be roughly divided into two types: aerobic exercise is recommended for body slimming; Local slimming should take targeted muscle strength exercises. The more muscles you have, the more calories you burn every day.
1 & gt； Choose your favorite exercise to lose weight. Some people like dancing. You can choose to dance. Some people like jogging, walking, playing basketball or swimming, skating and skipping. It's all good exercise to lose weight. When doing these exercises, you must persist for more than half an hour to achieve the effect of losing weight. Choosing our favorite sports is to let us lose weight in happy sports.
2> Integrate sports into daily life! (1) In normal study and life, you should look for opportunities from time to time and often walk around! For example, if you want to go to the toilet, you can go to the toilet on another floor or downstairs. Walking more, you will burn more calories unconsciously. (2) When walking, stride as far as possible. Your arm swings naturally. Stride will consume more calories, and it can thin the waist, back and buttocks. It can also keep your arms from getting fat. This is actually the best full-body exercise.
As the saying goes, every little makes a mickle, plus exercise in your spare time and a reasonable diet, you will soon have a slim figure! . At this time, if you add psychological slimming, the effect will be more obvious ~ ...
Psychological slimming slightly:
1 > Use rewards to strengthen your determination. Stick to my slimming plan every day, and I will give myself a small reward.
2 > Post a picture of yourself when you are fattest and a picture of a skinny beauty in front of your snack bar and refrigerator.
Stimulate your heart, so that you can quit! !
3> List the benefits of losing weight on paper and stick it where you can often see it.
Always remind yourself to stick to it.
4 > You can write your own slimming diary every day to make yourself feel a little satisfied.
Only in this way can I have the motivation and patience to persist. After all, losing weight is a very long thing.
5 > Look in the mirror more often and force yourself to look at the fat you don't want to see. This will strengthen your determination to lose weight.
I suggest you: combine diet+exercise+psychology, if you want to do it, it will make you reach the perfect ideal figure! If you can't do it all and want to reduce it again, you can consider the following slimming methods.
Various slimming methods:
1 > Blow balloons to lose weight: You only need to spend a little money to buy balloons, and then blow 10 balloons every day! Can achieve the effect of slimming. ..
2> Drink vinegar to lose weight: supermarkets in the market can sell fruit vinegar \ lemon vinegar \ or black vinegar \ rice vinegar.
3 > slimming porridge. It won't make you eat too much starch, but it will make you feel full. You can also add vegetables and tofu.
4 > Sleep slimming: Turn on the light to sleep on the third day of your ovulation day, and its principle is to influence people's endocrine through light. (Ovulation period refers to the physiological period 13, 14, 15 days. )
5 > Sauna slimming: The principle is to accelerate the evaporation of skin moisture, accelerate breathing frequency and increase fat consumption through the action of high-temperature steam, so as to achieve the purpose of slimming. (especially effective for people with simple obesity and mild edema)
6 > Slimming method with salt liquid bandage: irradiate the body with infrared rays for 30 minutes to warm it up, massage it with fish glycerin, and then wrap it on the part you want to lose weight with a bandage soaked in salt water. Do it twice a week. In a month, you will lose a lot of weight. The principle is that bandages soaked in salt water are rich in minerals. After tightly wrapping, subcutaneous fat is decomposed and excreted and absorbed by bandages. So as to achieve the purpose of slimming.
7 > salt rubbing slimming method: apply cod liver oil, massage, accelerate blood circulation, expand pores, and then rub fat parts with freshly baked salt. After 10 minutes, the deep skin fat decomposes and extravasates (local 20 minutes, systemic 1 hour, twice a week, 1 month). )
8 > Sand bath slimming method: In hot summer, bury the obese person's body in hot sand and make him sweat as much as possible. (Suitable for tropical and low altitude areas)
9 > Aromatic slimming method: By smelling a certain fragrance before meals, you can reduce hunger, thus reducing the intake of fat and calories.
10 >Spa slimming method: Enjoy massage and the impact of water column, completely relax yourself and promote metabolism. (most suitable for obese and hypertensive people.
1 1 & gt； Military training diet
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