If you want to lose weight, you should focus on exercise and dieting. It's very cold in winter, so it's difficult to insist on outdoor sports. So I recommend you to use yoga and practice 1.5 hours every day. The effect is obvious, and it is good for the parts you want to lose weight. If the effect is good, you can practice slimming yoga for 7 days. If you feel that the intensity is too great and the difficulty is too great, you can start practicing slimming yoga.
Big fish and big meat are certain during the Chinese New Year. This is the time to test your perseverance. Eat less meat and more vegetables, not to be full, but not to be hungry. Also, you must have breakfast. The most nutritious breakfast to lose weight is to eat an apple and a cup of fresh bitter gourd juice on an empty stomach, and then drink oatmeal.
As long as you persist, I believe you will have great changes after the winter vacation. But it will be maintained and will rebound after school starts. Developing good living habits is the key to losing weight. Don't stay up late. Adequate sleep is definitely good for losing weight. Because we have to sleep for seven hours before we start secreting leptin.
Get up at 8: 30 at the latest in the morning, and drink a glass of water on an empty stomach after getting up, about 200ml is enough.
Then wash it and eat an apple.
After eating the apple, squeeze a bitter gourd juice (1) and drink it.
The whole process is usually 45-60 minutes faster, half an hour.
Then rest for half an hour, because apples and bitter gourd juice usually stay in the stomach for half an hour.
Soak an oatmeal (2) and drink it, not too much. At home, usually 3-4 spoonfuls of dry oatmeal are soaked in a spoonful, depending on your preference.
This is the whole morning diet, which is basically divided into two breakfasts.
Lunch at noon should be eaten after 12: 30, and rice should be eaten at most 2 Liang, but not less than 1 2.
There is no big requirement for what to eat at noon, but vegetables are the main food, and it doesn't matter if you eat less meat.
Just eat until you are 7 minutes full, and don't feel full.
Eat an orange or other fruit around 3 pm.
If you are afraid of being hungry at night, you can soak an oatmeal like in the morning, but eating oatmeal with fruit will affect the absorption of fruit. So if you drink oatmeal, you'd better not eat fruit.
You can have a cup of coffee (3) at 5 pm, no more than 250ml, without sugar, but if you don't like black coffee, you can add fresh milk without creamer. The depth of coffee is according to your own preference. Drink it bit by bit, not all at once.
I started practicing yoga at six o'clock in the evening, because I drank coffee an hour ago. At this time, my body's excitement and ability to burn fat reached its peak. Yoga practice is between 1 hour and 1.5 hour. It depends on what yoga you practice. If you practice slimming yoga, it usually takes about 45 minutes to 50 minutes, which is enough. If you practice slimming yoga for seven days, you need more than 1 hour, which is beneficial to lose weight in terms of intensity and difficulty. However, if you feel too difficult or tired, don't force yourself.
You can't take a shower after practicing yoga for an hour, so if you want to take a shower, take a shower after 8: 30 and go to bed after taking a shower.
Go to bed at 9: 30 at night at the latest. Adequate sleep is conducive to the secretion of leptin, better detoxification and weight loss.
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(1) Bitter gourd juice, the weight loss effect of bitter gourd juice, believe me, I don't need to say more. The best time to drink bitter gourd juice is on an empty stomach in the morning, but bitter gourd is very cold, so I added an apple before drinking bitter gourd juice to avoid hurting my stomach.
Freshly squeezed bitter gourd juice in the morning is the safest and most effective. Just squeeze two bitter melons into juice. There is also bitter melon powder on the internet. In theory, the effect of bitter gourd powder is similar to that of fresh bitter gourd juice, but it is difficult to guarantee what kind of powder is made of bitter gourd, and we can't control whether to add other powders. Moreover, bitter melon powder is more difficult to drink and adhere to, and there are bitter melon powder capsules. As the bitter melon powder said, the quality of bitter melon powder in capsules is difficult to control, and bitter melon powder capsules should eat 65438+ every day. Even if it is a qualified capsule, eating so much every day is not good for your health.
(2) Oats, which are coarse grains, have a good effect on reducing blood fat and losing weight, and are rich in nutrition and dietary fiber, which not only reduces blood fat but also detoxifies. Oats are just bought in the supermarket without any additives. They are not difficult to drink and have a faint grain flavor.
(3) If drinking coffee will make you unable to sleep at night, then reduce the concentration of coffee. If it really doesn't work, don't drink it. Because it is more important to sleep well at night. Poor sleep will affect the metabolism of fat and only form a vicious circle.
(4) It doesn't matter if you eat too much or don't follow a method on New Year's Day. Don't worry about it. An occasional day won't stop you from losing weight. Just do it the normal way the next day. You can't eat too much the day before, and don't eat or eat very little the next day, which is not conducive to losing weight. But the next day, you can extend the exercise time appropriately to consume the calories you ate the day before. The dietary calories of this prescription are already very low, so it can't be reduced any more.
(5) This is my exercise and diet prescription for others. The content is basically the same. After strict use for one month, she lost 10 kg, and reached the ideal weight after half a year. Then I changed the prescription for him, and it didn't rebound after using it. It's been two years. Of course, it takes a lot of perseverance. She 168, weight before weight loss 160. Now she is 1 10. She is very standard, not too thin and well-proportioned. Moreover, this prescription is to lose weight, shape and detoxify, so there is no problem that the skin looks dull because of malnutrition, and there is no problem that the skin is slack and dull because it has lost so much weight. After losing weight, the whole person's physical condition is better than before, and he looks radiant, as if he had never been fat. However, it is not difficult to reduce and maintain. This method is stronger and thinner, pay attention to physical problems. If you can't keep up, you must make adjustments. If you have any questions, you can ask me. I'm usually online during the day. Remember, under the premise of safety, it is best to persist for a long time.