Lunch: When choosing pasta for Chinese food, avoid fried noodles and instant noodles. Clear soup noodles mainly include vegetables, and do not pour hot oil. When eating fried food, you should peel off the fried skin before eating, which can reduce the calorie intake.
Dinner: Dinner for office workers is usually the first of three meals, but evening is the time when there are the least opportunities for activities in a day. If you eat too much at this time and the calories can't be metabolized normally, it will be converted into fat storage in the body and will be fat for a long time. Therefore, dinner should be mainly low-calorie and seven-point full, and the amount of vegetables should be increased appropriately, remember.
10 diet meal:
Morning: a boiled egg, grape juice, black coffee or lemon tea.
Afternoon: one boiled egg, boiled beef/shrimp/skinless chicken, lettuce salad, cauliflower, cucumber, tomato, celery and spinach.
Evening: a boiled egg, coffee/green tea.
Day 1: Fish, vegetable salad, apples.
The next day: boiled beef, tomatoes, boiled green beans and apples.
Day 3: Roast beef, vegetables and oranges.
Day 4: Steak, tomatoes and pears.
Day 5: Boil chicken, tomatoes and salad.
Day 6: Cooking lean pork, salad and apples.
Day 7: Boiled shrimp, tomatoes, green peppers and oranges.
Day 8: Grilled fish, grape juice.
Day 9: Boiled pork slices, green beans and cauliflower.
Day 10: fish, cucumber, spinach, apple.
Exercise for 30~40 minutes after drinking coffee: walk fast 10~ 15 minutes, exercise in place, stretch the upper body, step on the ground with both feet, and abdomen. Don't exercise too much.
Healthy leg program:
1. Stand easily, hold the wall with your left (right) hand, lift your right (left) leg back, and lift your hips sideways. 20 rounds on each side, * * * do 2 rounds.
Note: when lifting one leg, keep your back stable with your abdomen. The waist should not be bent back excessively, and the movement should not be too fast. Keep one movement for one second.
Objective: To train the endurance of hip muscles and modify hip lines.
2. Lying on the mat on the left (right) side, with the left (right) knee bent, the left (right) hand bent on the head, and the right (left) leg straight on the stage. 20 rounds on each side, * * * do 2 rounds, and then switch to the other side.
Note: The stage angle is 45 degrees, so don't move too fast. Keep one action per second.
Objective: To train lateral gluteal muscle endurance and modify gluteal line.
3. Sit in front of the chair 1/3, lean back 20 degrees, and hold the sides of the chair with both hands. The legs are suspended, and the joints are bent 90 degrees to open the legs. 20 rounds per round, * * * do 2 rounds.
Note: don't move too fast, keep it once a second. Keep your back straight and breathe naturally. Don't hold your breath.
Objective: To train the inner thigh muscles and modify the thigh lines.
4. Sit in front of the chair 1/3, lean back 20 degrees, and hold the sides of the chair with both hands. Legs together, knees bent 90 degrees, do leg lifts, 20 times per round, * * * do 2 rounds.
Note: don't move too fast, keep it once a second. Keep your back straight and breathe naturally. Don't hold your breath.
Objective: To train the anterior thigh muscles and modify the thigh lines.
New slimming strategy:
Yoga practice:
1. Put your hands above your head and take a deep breath.
2. The upper body falls from the waist to the right foot and exhales. Hold 15~30 seconds, about 3 times.
Soaking in 38-degree hot water 15 minutes can promote blood circulation and help burn fat.
Beautiful legs:
1. Lie flat, shake hands with your hands behind your head, and slowly lift your right leg on the line.
2. Slowly straighten the right leg completely vertically upwards. After 15 seconds, put the leg down and straighten naturally. Change your left leg again, five times each.
Beautiful buttocks:
Put your hands and knees on the floor to support your body. Slowly straighten your left leg backward for 3~4 seconds, and exchange your left and right legs 8 times.
Subtraction of low-calorie diet screening:
1. staple food: rice is used instead of various cakes.
2. Meat: skinless fish and chicken are the main products, and fat meat and canned meat are not eaten.
3. Drinks: mainly tea, coffee and unsweetened water.
4. Seasoning: Season with natural salt, vinegar, onion, ginger, garlic and lemon juice, and avoid using sesame oil, sugar, mayonnaise and tomato sauce.
In addition:
1. Clean at home on Sunday, and take a long walk when shopping 15 minutes.
Don't sit for half an hour after dinner, and don't eat for three hours before going to bed.
3. Keep relaxed, happy and have a good sleep.
How to grow taller through exercise;
Warm-up exercise: move the joints of the four branches, keep your back straight, lean forward, straighten your hands and exert yourself, and swing back and up.
Walking: swing your arms with amplitude and push forward.
Run: run in small steps, put your fists on your shoulders at the same time, bend your elbows and rotate forward, run and jump 25~50 meters quickly, repeat 4~6 times, and take a short rest after each time.
Press the lever: press the lever upward with both hands, then press the lever around, and stand on tiptoe at the same time, repeat for 6~8 times, with a short rest in the middle.
Jump: When you jump, you should jump higher or reach a certain height every time. Jump down and bend your legs when you land.
After you finish, lie flat on the floor, tighten your back muscles and straighten your waist slightly. At least 3 times a week, 35~45 o'clock each time.
Weight loss time:
Girls at school: make your ankles thinner.
Girls at school, when listening to lectures or chatting between classes, might as well do some little tricks in front of the desk and develop the habit of exercising between classes, so that they can build strong legs.
1 Lift your feet together, cross your toes, and press each other hard for 8~ 10 seconds;
2 Exchange left and right legs and repeat the above actions.
Girl watching TV: abdominal and thigh exercises
Exercise while watching TV is much better than eating snacks while watching TV. Don't be lazy.
1 Sit on the sofa or chair (not too soft) and put your hands on the chair surface.
Press the chair surface with both hands, and then raise your knees alternately. At this time, you can vaguely feel the soreness of your thighs and calves.
Girl reading a book: She has a beautiful shoulder line.
A beautiful woman reading a book should never fall into a gloomy situation. In fact, she can exercise while reading.
1 When reading, grab the seat of the chair with both hands.
Shrug your shoulders, rest for about 8~6 seconds, put it down, and then repeat.
Washing dishes is a girl: the exercise of beautiful buttocks
When you are sent to the kitchen after dinner, don't be depressed, make good use of these short minutes and beautify your ass.
1 will quickly tighten and relax the buttocks ... for 10 times.
Then tighten it and stay for about 10 second.
Bus girl: slender arms+strong breasts
Girls who go to school by bus, don't rush to grab seats, stand as long as they can, pull the bus ring while standing, and cooperate with a few small moves.
1 Pull the ring with the right hand and hold the inside of the right arm with the left hand.
2 the right arm pushes to the inside of the body, and the left arm pushes in the opposite direction.
Waiting girl: waist becomes thinner+hips become warped.
The frequency of waiting every day in life is really too high. Grasping the skills in waiting will definitely have unexpected effects.
1 When standing with your feet together, you should forcefully retract your lower abdomen for about 10 second.
Then tighten the hips for about 10 second. Doing this repeatedly 10 times is quite effective in eliminating abdominal fat and lifting buttocks.
Endorsement of girls: lose the fat on the chin and neck.
Some people leave the impression of pie face at first sight, which is the result of fat from chin to neck, which is very sad. Now, let's use your endorsement time to do neck exercises. Let's get started.
1 After sitting up straight, your shoulders naturally droop.
Tilt your head to the left or right as far as possible, and then change to the other side.
Or the neck turns left and right in a winding way.
And the next exercise can make your cheek muscles stronger:
1 Open your mouth as wide as possible, and don't forget not only up and down, but also left and right.
Make a whistling mouth shape, with your lips as narrow as possible and protruding forward.
Do it again and again until you finish reciting the book.
Girl climbing stairs: Tighten your hips.
If you are well dressed, it is not convenient to climb two steps at a time, so please remember the following points:
1 Every time I step on the first step, I just point my toes at the ground. Don't forget to keep your upper body straight.
Tighten your hips and raise your knees as high as possible.