1, lose weight before going to bed
1. Cat stretching
This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.
2. Mermaid Yoga
Lie prone on the bed, slowly support yourself with your hands, open your palms and tilt your head back. Straighten your legs up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective. Can be a good thin face, waist, thin belly, thighs, is a good body weight loss exercise. MM's should persist!
Stretch your knees and thin thighs
Lie on the bed, stretch your back, face up, bend your knees, press your feet on the bed, and the angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs.
Soak feet to lose weight
Foot is the farthest part of the human body from the heart, which has a great influence on blood return, especially on obesity in the lower body. Soaking your feet with hot water before going to bed can not only relieve fatigue, but also help you sleep and lose weight. Soaking feet with hot water can improve local blood circulation, dispel cold, promote metabolism, and finally achieve the goal of fitness and weight loss.
Stretch and get thinner.
After 2 1 p.m, most human organs go to sleep. At this time, if you drink too much water, the internal organs must start working and digesting again, which is easy to disrupt the body clock, especially the burden on the kidneys, and make the edema worse. Therefore, drinking less water before going to bed can maintain the rest of the body and ensure that there will be no edema and obesity after waking up. Refuse midnight snack
6. Always turn over in bed
When we are still struggling in bed, we can turn over in bed. First of all, mm should lie on her side, with her arms sticking out from behind, her palms open and her knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.
2. A healthy and quick way to lose weight
First, eat less and eat more meals to increase the number of meals.
Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than five or six times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate.
For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3 ~ 4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120 ~180g of chicken, fish or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.
Second, eating an ultra-low calorie diet does more harm than good.
Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease, because your body will mistakenly think that you are starving, and you need to balance at this time. Not only can you not consume more calories, but it will affect the normal operation of your body functions.
Third, eat a lot of high-fiber carbohydrates for breakfast.
People who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.
Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."
Fourth, lack of sleep can lead to metabolic disorders.
People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates.
The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2 ~ 3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. The survey shows that people who have soaked in warm water will fall asleep more easily.
5. Drink diet drinks and tea every day.
Throughout the year, whenever you lose weight, you should do a good job of defecation. The simplest thing is to drink warm water every morning. A simple cup can effectively moisten the digestive tract, help the intestinal peristalsis and help to lose weight. However, if you feel that the effect of boiling water is not good enough, you can choose to drink traditional Chinese medicine slimming tea. Studies have shown that drinking three cups of slimming tea every day can make the body burn excess calories on the road. You can lose 5 to 10 kg in January. This is a way to lose weight without blowing dust!