First of all, diet:
① Weight loss methods 1. Apple meal: an apple diet that lasts only 3 days. Others can drink water and tea. I personally don't agree with this, because it is really difficult to persist, but the effect is certain. There is no limit to the general category of apples, you can choose more than one, and you won't feel too bored when you eat them. You can freely choose three days a week, but you must be continuous! )
★2. Apple yogurt diet: Only eat apples on the first day, limited to 6 apples (about 2 kg). Only drink yogurt the next day, and the yogurt is limited to 1000g. This method is ok, but remember not to drink water these two days, especially milk day! If you need to see the effect as soon as possible, you can try a normal diet for two days, and you can use it once a week for MM who wants to lose weight for a long time.
3. Twenty-one-day diet: three days in the first stage: complete fasting and only drinking water (premise: normal constitution, drinking no less than 2500ml)； per day); The second stage lasts for 8 days: cook a small dish of vegetables with less salt water in the morning, middle and evening (except tofu and potato starch, eat 80% full and drink more water), and a small fruit in the morning and evening; The third stage 10 day: normal diet. But be half full, that is, eat something casually, and put an end to snacks. It's best to have dinner between 5 pm and 6 pm, and then don't eat any food. I can't give an evaluation. I don't think I can stick to it after I saw it. MM with perseverance can try.
4. Cucumber and egg weight loss method: a cucumber and a boiled egg in the morning; A cucumber and a boiled egg at noon; One cucumber in the evening (seven days)
5. 1.2 days diet: 1.2% can lose weight, one * * * 1.2 days: the first three days: eat vegetables and fruits every day, eat fruits in the morning, eat them together at noon, and eat vegetables (without oil and salt) in the evening. Day 4-6: Eat milk and yogurt every day (please don't buy anything with preservatives in it, which will not only help you lose weight but also increase your stomach), and eat as much as you want. In the last 6 days, vegetables, fruits, milk and yogurt are mixed in unlimited quantities.
6. Cosmic natural diet: First principle: From the moment you wake up to 30 minutes before lunch, don't eat anything except fruits and vegetables and fresh juice. Unlimited weight; The second principle: don't eat meat with starch, vegetables and meat, vegetables and rice, vegetables and seafood, vegetables and bread, etc. Is the best combination, should maintain the ratio of three to seven, 70% high moisture food (fruits and vegetables), 30% concentrated food (meat or starch). There is no limit to the weight. If you can, it doesn't matter to eat a whole chicken, but you must eat proportional fruits and vegetables at the same time. The third principle: it is best to eat vegetables+meat for one meal and vegetables+starch for another meal. It is ok to eat vegetables and starch for both meals, but it is best not to eat meat and vegetables for both meals. If you eat meat more than once a day, your body needs a lot of energy to digest, and the remaining energy is not enough for other functions, such as excretion. And it is best to eat only one kind of meat per meal, but you can eat several kinds of seafood at the same time; The fourth principle: choose one or two days a week for general cleaning, and only eat vegetables and juice. If you can't fully cooperate, or just prepare to start with a principle, I suggest you use the key point: eat only fruits and vegetables within four hours after getting up! I believe I can still get rich harvest. But one thing to remember: fruit can only be eaten on an empty stomach. You can't eat fruit after eating it. If you want to eat it, you have to wait at least three hours. After eating fruit, you can eat other foods every 30 minutes. )
② Tips for life slimming 1. The fat of milk can be reduced: when drinking milk, choose skim milk; If skim milk is tasteless and cannot be changed at once, you can switch to low-fat milk first, or drink it with 1/2 or 1/3 whole milk, and then gradually increase the amount of skim milk.
★2. Don't eat visible fat: When eating meat or fried food, peel, eat thin and don't eat fat. When eating cake, remove the cream or cream decoration in the outer layer and interlayer. (About eating meat when losing weight: Nowadays, this society advocates a slimmer body than normal weight, which brings a problem to all people who are unhappy without meat. Is it to satisfy your appetite or to pursue health? Today, let's see if satisfying the appetite of a meatless person and pursuing health can be unified. )
3. Don't add extra fat: don't spread cream or peanut butter when eating bread, or use jam with low fat content; Don't add too much sesame oil, sesame oil or salad dressing when eating noodles.
4. Pastries and snacks should be frugal: Usually, snacks are high in fat, sugar and calories, so be sure to eat less. Such as: zongzi, moon cakes, mung bean cakes, souffles and so on. (Reminder: Losing weight is not disrupting your life, you must make time to lose weight. As long as you add some snacks with weight loss function to your daily life, you can easily keep slim. Come and have a try! Keep more weight-loss snacks at hand and eat while eating. )
5. Choose more plant-based protein foods (use edamame, soybean and some bean products to replace some meat. These plant foods from protein contain unsaturated fatty acids, no cholesterol and high fiber content. )
6. Eat more vegetables: It is best to eat three dishes of vegetables a day, which not only contains dietary fiber to increase satiety, but also provides vitamins and minerals.
7. Eat fresh fruit: Fresh fruit is rich in vitamin C and dietary fiber. If you make juice, you need a lot of fruit. Usually, a cup of fruit juice is made of three kinds of fresh fruits, which will increase calories and filter out some dietary fiber when filtering, so fruit juice should not replace fruit. (Reminder: Fruit diet is a method that many people will use, but it is most important to find the fruit that suits you best. Some fruits are edible. Let's compare the calories and characteristics of common slimming fruits. You can choose the slimming fruit you want according to your own needs. )
8. Eat vegetables first, then meat: Changing the order of eating vegetables first, then eating meat, can not only increase the intake of vegetables, but also reduce the consumption of meat.
9. Remove oil slick when drinking soup: oil slick is most likely to appear in sparerib soup and chicken soup. It is best to remove the oil slick before eating to reduce fat intake.
10. Don't finish eating noodle soup: minced meat and sesame oil are usually added to noodle soup, so it's best to remove the oil slick first or don't finish drinking all the soup to avoid excessive oil intake.
1 1. Reduce the consumption of oil packets: When eating cooked food or instant noodles on the market, the included oil packets can be eaten as appropriate, and it is not necessary to use them all.
3 diet DIY 1. Italian fiber vegetable soup ingredients: one tomato, one quarter onion, one garlic, one teaspoon olive oil and a little seasoning. Practice: draw a cross on the bottom of the tomato, put it in boiling water for about 10 second, then pick it up and peel it. Wash and peel garlic and onion, and cut into fine powder. Pour olive oil into the pot, preheat, add garlic and onion in turn, and fry until golden brown. Finally, add tomatoes and two bowls of water to boil, and then add seasoning before taking out, and serve. Efficacy: This soup is not only low in calories, but also very satisfying, which is very suitable for eating when losing weight.
★ 2. Wax gourd and glutinous rice lean broth material: three kilograms of wax gourd, two ounces of glutinous rice, half a catty of lean pork, a small piece of dried tangerine peel, and a little seasoning. Practice: Wash the wax gourd together with the skin for later use. First, put Coicis Semen, lean pork and dried tangerine peel into water, cook for 20 minutes on high fire, and then cook for two hours on low fire. Finally, add the wax gourd and cook for 20 minutes, then add some salt to taste. Efficacy: It can remove edema and whiten skin.
3. Fruit yogurt meal materials: all kinds of fruits and yogurt. Practice: You can choose the fruit with low insulin in the season and fill it with low-calorie yogurt, so you can eat it. Efficacy: It can supplement vitamins and eliminate constipation.
4. Rose jasmine honey black tea material: appropriate amount of rose and jasmine, one bag of black tea. Practice: Soak roses, jasmine and tea bags in hot water for a few minutes, and then add a little honey to drink. Efficacy: It can regulate qi and blood and eliminate abdominal fat. It is a very delicious beauty-grade drink.
5. Lemonade slimming materials: yellow lemon, mineral water. Method: Add a liter of water and half a lemon juice and put it in the refrigerator. This diet is to drink at least * * * liters of lemonade every day. There is no need to go on a special diet or eat snacks, but lemonade must be supplemented from time to time. In addition, it is necessary to combine daily 15 minutes of exercise, which is not necessarily continuous, and the dispersion time can be used to help sweat (eliminate harmful substances in the body). Efficacy: Lemonade can quench thirst and dilute eating desire, so it can effectively control improper diet, and with a total of *** 15 minutes of exercise every day, the effect will be very significant.
6. Tangshui diet material: soup before meals or warm water. Method: Drink a bowl of rich, low-calorie soup or a large glass of warm water before meals, so that you won't eat too much when eating. Efficacy: It can reduce food intake.
7. Drink vinegar to lose weight. Ingredients: vinegar, three to five drops of marine brine, honey and mineral water. Methods: Buy ordinary rice vinegar or natural vinegar, add honey, water and brine, and drink a cup before three meals. Efficacy: vinegar itself has amino acids, which can consume body fat. Salt water can help to eliminate constipation.
④ List of diet foods
1. Spinach-Only 26 calories per half cup (measuring cup), but rich in vitamin C and iron. Spinach is the most beneficial to eat raw, and cooking time should not be too long to avoid nutrient loss.
2. Tomato-Eating a medium-sized tomato after a meal is beneficial and won't gain weight.
3. Melon-contains only 30 calories per 3.5 ounces. Melon is rich in Va and Vv.
★4. beans-no matter what color, they are very nutritious. Beans are vegetables, but protein is as rich as meat. Every ounce of dried beans provides 9 5 calories and protein 6 grams (one tenth of your daily needs), which means that if you eat beans, you don't need to eat more meat.
5. Pepper-whether spicy or sweet, has high nutritional value, especially containing fiber. A green pepper has only 35 calories, but it provides various vitamins and minerals.
★★★★12. Kiwifruit: Among 27 fruits of the same quality, the nutritional value ranks first, the content of vitamin C is 1.7 times that of orange, the content of dietary fiber is 1.7 times that of pineapple, the content of vitamin E is 2 times that of cherry and the content of antioxidant is 3.3 times that of tomato. Its calories are lower than those of apples, grapes and pineapples, and its unique dietary fiber not only promotes. It can also increase the speed of decomposing fatty acids and prevent the human body from absorbing excess fat. (This list is not large. I will definitely list the calories of all foods in the future, so that MM will not be disturbed when choosing. Actually, I think apples are not bad, especially green apples. )
⑤ Jolin's fitness principles (definitely summed up by himself) 1. Get into the habit of keeping a fixed amount of "weight" and "measurements"-so that you can know your physical condition in time.
2. Eat three meals normally-when you are hungry, you will eat more at the next meal, and your body will completely absorb the calories you eat!
Never eat fried food-the calories of fried food are so high that people are scared to death!
Eat early for dinner-don't eat anything after 8 pm. Eat some fruit with low sugar content when you are hungry!
5. Keeping weight depends on diet control, and keeping physical fitness depends on continuous exercise-if beautiful women want to ask me what is the best exercise, it is better to ask themselves what is the most comfortable and persistent exercise for you! Basically, as long as it is "aerobic exercise", you can lose weight. The so-called "aerobic exercise" is the exercise that makes you gasp and sweat when you do it, and can really exercise your heart. Such as running, swimming, mountain climbing, cycling, and the most popular yoga, Pilates.
6. Lettuce-Because of its moisture content and a lot of Zhang Wei, lettuce is a strip of food, and the green leaves outside are the most nutritious raw vegetables.
7. Wheat Bread-Whole wheat bread has 9% fewer calories than ordinary white bread, but protein has 20% more eggs and twice as much vitamin B ... More cellulose than tomatoes, but only 35 calories.
8. Strawberry-contains only 57 calories per 3.5 ounces and is rich in vitamins.
9. Turkey-only 50 calories per ounce of skinless meat with lean meat. Although the meat is coarse, it is an ideal slimming food.
10. Flounder-This flounder contains only 360 calories per pound. If you eat four ounces a meal, you will never get fat.
★ 1 1. Celery: It can supplement human vitamin B6 and purify blood. Salads and soups are good choices.
Secondly, sports.
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Look at the action below. As long as you do a group before going to bed every day, you can lose 4KG in a month and reduce your waist circumference by 2.5~3cm. Why don't you catch up?
First, the first is supine leg lifting: 30 groups, do 4 groups. & gt& gt& gt& gt simply wake up your ass.
Second, to do this ass-closing action, your legs should be separated, your hands should be flat on your sides, and your waist should be raised. You should also do four groups. Third, lie on your side, hold your head in one hand and hold the bed in the other, and do side leg lifts. Pay attention to toe down, heel up and other leg up. Don't run as fast as she does. Slow down and don't jerk your legs. Don't make a mistake, if the bottom edge is not sour, it means that you are not doing it right. Do this with 20 legs, the last leg should be lifted and then stopped for a while, and then the other leg should be changed. It is also done in four groups. After the side leg lift is completed, gently pat the sour place with your hand to relax your muscles. You don't have to do it all. If you want to do it 20 times, you have to do it, and then change your other leg to do side lifts. The slight bulge of the lower abdomen is also a place where many beautiful women are dissatisfied. Practice the following actions before going to bed at night, and you will gain a lot. According to the action shown in the picture below, each action is repeated 20 times a day. As long as you persist, you will be able to shape a beautiful figure!