1, notes
1. All kinds of coarse grains as staple food
During holidays, some greasy food will inevitably appear in the diet. Some people choose to go on a diet after the holiday or just eat vegetables, but these are unscientific. "Even if you are losing weight, the types of food should be diversified. First of all, we can give priority to all kinds of grains, eat more vegetables, fruits, potatoes, beans and bean products, eat fish, lean meat and eggs in moderation, and of course eat less fat and heavy oil. In addition, the staple food should be mainly coarse grains, such as brown rice, oats and whole wheat products. In this way, not only can you eat more nutrition, but the dietary fiber in coarse grains can also prevent constipation, colorectal cancer and cardiovascular diseases. And it is also good for losing weight. "
2. Stay away from salad dressing and ketchup and avoid snacks.
Why emphasize salad dressing and ketchup?
Many people like to eat fruit and vegetable salad or boiled vegetables during their weight loss. Although light foods such as fruit and vegetable salad and boiled vegetables help to lose weight, if they are drenched with heavy seasonings such as salad sauce, tomato sauce, minced meat and soy sauce, they will completely lose their weight loss effect. Therefore, we should not only eat vegetables, but also stay away from condiments such as salad dressing and tomato sauce. If the taste is partial, you can choose natural spices such as onion, ginger, garlic and pepper to flavor, which not only makes the taste of food more vivid, but also helps to lose weight. Of course, we should also avoid eating snacks. The holiday at home coincides with the Chinese New Year. You must have eaten a lot of snacks But try to avoid eating snacks at ordinary times, especially when watching TV, which will make people unconsciously eat amazing snacks and of course consume amazing calories.
Don't try to drink soup before meals when you are hungry.
Because of the irregular diet during the Chinese New Year, I have a heart to lose weight after the holiday, but I always feel hungry! You should also lose weight step by step. If you really feel hungry, don't hold back. You can eat a small amount of snacks, such as tomatoes, skim milk, boiled eggs and so on, to avoid overeating when you are too hungry. After all, a big meal is more fattening than 3-4 small meals. Because you eat more, the secretion of digestive juice will increase, and it is easier to accumulate fat after food is digested and absorbed. Before eating, it is best to drink a bowl of soup or a cup of boiled water, and start with your favorite food when eating. Because it is easy to eat more soup after meals, and it will dilute gastric juice and affect digestion, and drinking soup before meals can also increase satiety; If you save your favorite food for the last time, you may quietly increase your food intake and affect your weight loss.
4. Chew slowly and eat regularly.
Can you lose weight without eating? Not necessarily! Developing good eating habits is one of the effective measures to prevent obesity. In terms of diet, three meals should be regularly quantified, breakfast must be eaten, and dinner must be less. Many young girls' obesity is caused by irregular and quantitative eating. If you can quantify it regularly, you can control your daily calorie intake and achieve the goal of losing weight. And when eating food, you should chew slowly (at least 10-20 times per bite), which can prolong the meal time (at least 20 minutes for a meal), which can not only produce satiety in advance, but also reduce the burden on the stomach. Eat regularly, but you must not overeat, and "eight points full" is a more convenient and effective method than counting calories. And don't eat any calorie-containing food or drink except for three meals, especially carbonated drinks such as cola.
2, the misunderstanding of weight loss after the holiday
1. Eating one less meal will help you lose weight.
Some people think that eating less than one meal can reduce food intake and help to lose weight. In fact, if you don't have a meal, you will feel hungry before the next meal. At this time, you can't help eating a few biscuits or cakes, which may be more calories than eating a dinner. The ultimate goal of dieting to lose weight is to control excessive calorie intake, rather than simply not eating food. We should formulate a nutritious diet, scientifically control calorie intake, and cooperate with appropriate exercise to achieve the goal of healthy weight loss.
Eat vegetarian food.
Many people think Chinese New Year is too greasy. As soon as the long holiday is over, it will be adjusted to 180 degrees. We should eat a lot of corn, celery, leeks and so on. To balance the oil According to experts, once you go from one extreme to the other, being vegetarian after the holiday will do more harm to the gastrointestinal tract. According to the normal process of human digestion, absorption and metabolism, the food intake during the Spring Festival has already completed all the cycles. Eat a lot of vegetarian food such as oats, corn, celery and leeks after the festival. These foods contain a considerable amount of insoluble crude fiber. Eating too much will delay gastric emptying, causing abdominal distension, premature satiety, indigestion, loss of appetite and so on. It may even affect the next meal and make the intestines that have been overworked during the holidays worse.
Reminder: Experts suggest not to be too vegetarian after the holiday, so that the excess nutrition can make a soft landing during the Spring Festival, and the food is still required to be diverse and balanced, that is, to restore the normal diet before the holiday.
3. Detoxification products lose weight quickly
Some people who are eager to lose weight are keen to take some "detoxification" products. In fact, most of the "detoxification" products are stimulating laxatives, which stimulate the intestine and accelerate its peristalsis, so that the contents in the intestine can be quickly excreted through the intestine. Repeated diarrhea under this stimulus will leave future troubles for intestinal health.
3, weight loss methods
First, the face: regain the melon face in a week.
Covering your face will give you the illusion of obesity. If MM learns the method of face-lifting at home, it can achieve the maximum fiber face effect at economic cost. Recently, the newly emerging Spanish ancient massage can restore the oval face within one week with simple shiatsu and face-lifting products.
Step 1: improve chin contour
Starting from the right cheek, the thumb is pressed down to the clavicle position along the concave position of the ear, and the cycle is 10 ~ 20 times, which can dredge lymph glands and improve the outline of the chin; So is the left.
Eliminate cheek edema
From both sides of the nose, press the index finger to the lips in a small circle under the cheekbone, which can eliminate cheek edema and circulate 10 ~ 20 times, which can smooth the laugh lines.
Tip: Starting from the tip of the chin, press it to the bone behind the ear and circulate 10-20 times, which can control hormone secretion, maintain skin elasticity and prevent muscle relaxation.
Second, the waist: two strokes to create a cute waist.
Step 1: Open your feet, inhale and raise your arms to the level, exhale, relax your shoulders and palm down. Look straight ahead.
Step 2: Take a deep breath, relax your right waist when exhaling, and tilt your upper body horizontally to the right. Be careful not to lean forward or hunch. You should feel your body close to a wall, open your shoulders as much as possible and bend your plane sideways. Feel the left waist stretch. Just get to your comfortable position, and don't force yourself to reach the level of a coach at the beginning. After holding 15 seconds, restore the initial posture and repeat the action in the opposite direction.
Tips: 4 groups/day. Don't send your hips when you are on your side. If possible, after practicing for a period of time, you can try to hold your ankles with your hands for 30 seconds as much as possible, and then resume your standing posture.
Third, the buttocks: four practical thin buttocks coup
Many women are annoyed that their hips are too big or protruding. The ideal hip shape is that there are muscles above the hip, but there is no fat from the hip to the thigh, forming a beautiful curve. It would be better if the hip could stand up slightly.
Step 1: Lie prone, with your hands flexed to support your head and your toes straight.
Step2: Push your hips hard, while exhaling, try to lift one foot and keep your feet straight and still 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15-20 times.
Tips: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles.
Fourth, abdomen: belly dance to lose a small belly.
If you want to lose weight, belly dancing is your best choice. The movements of belly dance design are mainly shaking, abdominal ups and downs, hip twisting and so on. Therefore, it has special effects on small belly.
Methods: The body moves in a circular orbit, the hips move in a circular motion from back to front, the waist and abdomen are driven by the crotch, and the chest should also move together. Do your best. Exercise the upper and lower abdomen. Do it 38 times
Tips: When practicing belly dancing, you must pay attention to one hour after meals, and it is best to practice barefoot, so the practice effect will be better.
Verb (abbreviation for verb) Leg: Skinny legs in ballet.
Methods: Lift one leg forward 90 degrees, straighten the instep, and then slowly move to one side of the body, doing 20 times for each leg. Sticking to this action can not only thin legs, but also be symmetrical. This is an action that a ballet dancer often does. In addition, there are some stovepipe exercises suitable for eleventh practice. Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands. The trick is to bend your knees, not your back muscles. Then gently return to the original position.
Tip: This action takes about 3 seconds. At the beginning, aim at 10 second for 3 times, and then accelerate after getting used to it.