1, it is important to lose weight at breakfast.
Sesame seed cake youtiao
Most traditional MM will choose Chinese breakfast, buy a baked wheat cake fried dough sticks and go to work. In fact, the fat content of fried dough sticks is very high, and each fried dough stick has 220 calories. Sesame cakes and fried dough sticks are both high-temperature fried foods. After high-temperature frying, it absorbs a considerable amount of oil, the oil content is seriously exceeded, the nutrients are destroyed, and carcinogens are produced, so it is not suitable for long-term consumption.
Suggestion: Don't eat Chinese breakfast more than once a week. Breakfast must be accompanied by vegetables or fruits, and afternoon and evening meals should be as light as possible. Do not eat fried, fried or fried food.
Western breakfast
Many OLs like to go to McDonald's, KFC, 7- 1 1 to buy breakfast, such as hamburgers, fried chicken wings and French fries. Although delicious, western breakfast contains more calories than Chinese breakfast. Meat, chicken wings or French fries in hamburgers are too high in oil, so it's strange that they don't pile up into fat if you eat them. Moreover, there is only a thin slice of lettuce in the hamburger, and the vitamins provided can't meet the needs of the body at all.
Suggestion: Choose western-style breakfast and add fruit or vegetable soup to maintain a balanced nutrition and ensure the intake of various nutrients. In addition, it is best not to eat it for a long time. Fried food is not only greasy, but also carcinogenic.
Snack breakfast
Office workers will prepare some snacks at home or in the company, such as ice cream, biscuits, chocolate and so on. In case of emergency, even have them for breakfast. In fact, this is quite unhealthy. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are in a semi-dehydrated state in the morning. Moreover, the main raw material of biscuits and other snacks is grain, which can provide energy in a short time, but it will soon make people feel hungry, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast can easily lead to insufficient nutrition, physical decline and invasion of germs.
Suggestion: Don't replace breakfast with snacks, especially don't eat too much dry food. Breakfast food should be rich in water. If there is too little water for breakfast that day, be sure to drink an extra glass of water to make up for it.
Fruit and vegetable juice
In order to lose weight, MM people often use fruit and vegetable juice instead of breakfast. Fruits and vegetables are rich in fiber, which is conducive to clearing the intestines and detoxifying, and indeed has the effect of losing weight. But the sugar in fruit is mostly monosaccharide, which can be directly absorbed to provide the energy needed by the body. However, the energy they can provide is limited and cannot meet the needs of morning work. Eating fruit alone will make you hungry, but it will make you consume more calories.
And some girls often just drink a glass of juice for breakfast. In fact, even pure freshly squeezed orange juice, a glass of water squeezed by three oranges has 150 calories. Moreover, if you can't eat the cellulose of oranges and the vitamin B in the white orange coat, the nutritional value is lower than that of eating fruits.
Suggestion: The calories provided by fruits and juices alone can't meet the body's needs. It is best to take some carbohydrates to supplement enough energy, such as Chinese steamed stuffed bun, preserved egg and lean porridge.
instant noodle
Some MM covets convenience, relying on a cup of instant noodles to support the whole morning. Although instant noodles are convenient, fast and delicious, most of them are fried, with high fat content, and soup powder contains monosodium glutamate, which is harmful to health. Moreover, dehydrated vegetables of instant noodles cannot provide vitamins and fiber, and eating too much is more likely to lead to constipation.
Suggestion: People who are greedy for instant noodles can choose non-fried instant noodles, such as instant rice noodles, macaroni or vermicelli, and it is recommended to use less soy sauce. Besides, you should eat more vegetables and fruits to help eliminate stool.
2, thin waist and abdomen daily small exercise
Do you know how much time you wasted 1 24 hours a day? In fact, even when brushing your teeth, watching your mobile phone or eating, you can lose weight by simple gestures, each action only takes 30 seconds. Of course, if combined with a reasonable diet, the slimming effect will be better!
In this colorful season, I can't wait to find out all the skirts at the bottom of the wardrobe. But the graceful curve disappeared, and the lower body gained a whole circle! Look at my radish legs and small belly, alas, what should I do? !
Muscles are as easy to be lazy as we are, and a fast-paced and convenient life is a catalyst for laziness. Insufficient exercise is an important cause of obesity in the lower body. Therefore, if we can stimulate the "lazy" lower body muscles with some small gestures in daily life and persist for a period of time, we can improve our physique and help the lower body that is prone to edema or accumulation of fat to "lighten the burden" easily!
It only takes 30 seconds to exercise anytime, anywhere!
Do you know how much time you wasted 1 24 hours a day? In fact, even when brushing your teeth, watching your mobile phone or eating, you can lose weight by simple gestures, each action only takes 30 seconds. Of course, if combined with a reasonable diet, the slimming effect will be better!
Get up in the morning, open your eyes and push your lower abdomen first!
Stretch your whole body immediately after waking up and stretch your body to your back along your navel. This can stretch your whole body muscles, get rid of the "get up" state quickly, and make you feel relaxed all day.
Brush your teeth and twist your waist to stimulate your side abdomen.
Separate your feet to shoulder width, then twist your waist and lift your left foot so that your right elbow touches your left knee as much as possible. Repeatedly and alternately performing this action can exercise the muscles of the lateral abdomen and eliminate the fat around the waist.
Don't relax at breakfast, let your abdominal muscles work hard.
Don't relax while eating. Don't just sit in the chair, keep your body tense. Legs together, waist straight, swallowing can also cooperate with the action of abdomen.
Wear stockings and lift your legs to exercise.
Sit in a chair before wearing stockings, let your legs hang, and exercise your lower abdomen while trying to keep balance. If you feel too tired to put on socks at first, you can practice holding your legs with your hands to help you lift them.
Tip: Before wearing stockings or trousers, apply some body lotion with fat burning effect, which can cooperate with the small movements of the day and more effectively disintegrate the fat in the lower body.
On the way to work, make every step more solid.
When walking, try to tighten your thighs and hips when your hind feet leave the ground. Do you feel unexpectedly nervous? Doing so can consciously exercise the muscles of the lower body. Of course, in order to avoid muscle soreness, it is recommended to take 10~20 steps to relax.
At work, secretly lift your feet.
Sit at your desk with your waist dangling, your shoulder blades leaning back as far as possible, and your hands flat on the keyboard. Keep this posture, lift your legs vertically repeatedly, and keep your center of gravity firmly at your waist. This little gesture can help tighten your abdomen.
When playing mobile phone, consciously keep tall and straight.
Whether we brush Weibo, read e-books or send short messages, we always spend a long time in front of our mobile phones on the road, so it is inevitable that our shoulders will be loosely folded. In fact, if you consciously hold out your chest and tighten your lower abdomen at this time, you can exercise the muscles of your lower body, and it will also make your standing posture look more beautiful.
When you go out, step forward to raise your hip line.
If you want to go out in the afternoon, you can speed up your pace, increase your stride and exercise your lower body on the road. After the stride is increased, you can exercise the muscles of the inner thigh and waist, and you can also lift your hips. If you never have a chance to go out at work, you can also use this time to exercise in the conference room or bathroom.
Go home from work and stand in a crowded car to exercise your abdomen.
Don't be dejected and despondent on the subway or bus where there is no room. You can stand in the carriage and tighten and expand your abdominal muscles with the frequency of vehicle shaking. This will not only exercise your lower body, but also help you exercise your stomach.
When watching TV, you should also push the inner thigh.
When watching TV, you might as well put your legs together, then put your palms on your legs and push them out, while your thighs resist this thrust. This little gesture can have the effect of stovepipe.
Stimulate the lower body with water pressure when taking a bath.
When taking a bath, you can focus on washing the lower abdomen and lower body with the shower head, and burn excess fat by increasing the temperature and water pressure on the muscle surface. Of course, it would be better if you did it in the shower.
Tip: Use body lotion with moisturizing and firming effect immediately after drying your body, which can beautify the lower body lines and maintain the elasticity of your skin.
Remember to stretch your legs before going to bed.
After a hard day's work, I can finally sleep. But I suggest you lie flat with your feet together, then lift your legs and try to keep them. Repeat 10 times to exercise thighs and lower abdomen.
Tip: Have you ever tried to sleep in socks? It can speed up the circulation metabolism of the lower body when you fall asleep, which not only helps to tighten the lines of the lower body, but also makes your legs feel relaxed when you wake up!