As long as you stick to it three times a day for 70 seconds each time, you can achieve the effect of slimming. Just stretch for the first time from the time you get up! As long as you lie in bed, hold your hands high, straighten your legs and use abdominal breathing, you can not only lose weight, but also play a spiritual role!

Second, drink warm water after getting up to promote metabolism.

Getting up early in the morning is the time when the body's metabolism is the lowest. Getting up and drinking two cups of warm water can promote the metabolism of body functions, warm the body by the way, relieve the body from water shortage, and make the whole day's slimming plan have a perfect start!

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Third, high fiber and starch are used as breakfast to help defecate.

Morning is the fastest time for gastrointestinal peristalsis. Choose high-fiber food to help gastrointestinal peristalsis and achieve defecation effect. The staple food is mainly starch, because starch is the main source of energy. If you don't want to eat white rice, you can use brown rice instead. In addition, protein should be ingested. It is best to choose sugar-free and ice-free drinks. The calorie intake for breakfast is half of the total calories in a day.

Choice of breakfast staple food:

1, 3-5 tablespoons oatmeal with milk.

2. Two slices of whole wheat bread

3, a fist-sized whole wheat steamed bread

4. A boiled egg

5. Corn smoked chicken sandwich

Choice of breakfast drinks:

1, sugar-free and ice-free soybean milk

2. Normal temperature yogurt, low-fat or skim warm milk

Don't drink milk tea or black tea.

Fourth, pressing acupoints after breakfast helps to tighten tendons and promote defecation.

Just get up in the morning, you can do yoga and other warm-up exercises! If you don't have time, you can do simple and time-saving exercises such as stretching muscles, and morning is the best time for defecation reaction, so you can promote gastrointestinal peristalsis, enhance defecation and promote defecation by massaging the acupoints next to the navel.

Warm-up exercise in the morning

Step 1 Lie flat on the ground and stretch your limbs when inhaling.

Step2 When exhaling, curl your body and repeat 2-3 times.

Massage Tianshu point in the morning.

Step 1 Tianshu point is probably the position of the four fingers next to the navel, and the thumb is pressed and massaged.

Step2 While pressing, the hips will swing back and forth for ten minutes.

5. Eat salty Chinese food, and be careful of body edema.

Chinese food should be easy to digest, such as vegetables, fruits and vegetables. Try not to eat foods with high sodium content and heavy salt that will cause edema. You can have lunch four hours after breakfast. The intake of lunch can be 30% of the total calories in a day.

Chinese food selection:

1, half a bowl of brown rice

2, winter powder does not drink soup

3. noodle soup

4. 2-3 portions of green vegetables

5. Extract protein from chicken, duck, fish or tofu.

6. Half a bowl of beef noodles

7. Sweet potato or potato

Sixth, stretching or walking after meals promotes metabolism.

Often just after lunch, I need to borrow a job soon. In the case of insufficient lunch break, I can choose to climb stairs and walk slowly as a slimming exercise. In fact, my body metabolism is the best in the afternoon, but due to lack of time, weather and other factors, I will use the most convenient and feasible way to promote slimming exercise.

Stretching exercise in the office during lunch break can relieve stress.

Neck extension

Step 1 Tilt your head to the left 10 second.

Step 2 tilt the neck to the right 10 second.

Lower body stretching exercise

Step 1 Take a lunge posture.

Step2 Bend your front legs and keep your knees from exceeding your toes.

Leg stretching exercise

Step 1 Sit, then lift your left foot and press the instep down.

Step2 makes the instep and calf at 90 degrees and feels the stretching of calf muscles.

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Seven, stretch in the seat, there is a small waist.

Sitting in the office chair, raising your hand, stretching your legs slightly apart, and abdominal breathing can not only relieve tension, but also easily have a small waist!

Eight, fruit as dessert, reduce calorie intake.

After eating Chinese food, you will be hungry around 4 pm. At this time, choose apples, bananas or kiwis with strong satiety and low calories instead of sweet milk tea and biscuits!

Nine, reduce starch intake at dinner, so that you can lose weight faster.

Dinner can be regarded as the last meal of the day. It is suggested that the calorie intake for dinner accounts for 20% of a day, because it is not long to go to sleep after dinner, and the metabolism of the human body is low during sleep. If the excess heat is not fully digested, it will be converted into fat. We should try to reduce the intake of starchy foods, mainly protein and fruits and vegetables.

Dinner choice

1, 2-3 portions of vegetables.

2, 1 fist-sized fruit

3. Chicken, fish and duck

4. Bean foods such as tofu

5. Sweet potato or potato

6, winter powder does not drink soup

7. Never eat sweet, salty and other heavy food.

Ten, after dinner in the evening with aerobic exercise to promote body metabolism.

The body metabolic rate at night is the lowest in a day, but it is the most suitable time for exercise. After a busy day, it is the time when the body and mind are most relaxed and the temperature is most suitable for activities. Aerobic exercise can promote metabolism, but remember not to do strenuous exercise two to three hours before going to bed, which will affect sleep.

Choose a happy aerobic dance to lose weight. Introduce two common movements in aerobic exercise and dance with your favorite music for 30 minutes.

marking time

Step 1 Lift your right foot to the chest position.

Step2 then lift your left foot and swing your hands naturally.

brick by brick

Step 1 Take a step to the right with your right foot, and then close your left foot. You can add hand movements.

Then change your left foot.

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Eleven, take a hot bath while taking a bath to promote fat excretion.

Do you know that?/You know what? Do you know that?/You know what? You can also lose weight while taking a shower! A 40-degree hot bath can promote human metabolism and promote fat burning, and human fat can be metabolized through sebaceous glands. Taking a hot bath can promote sebaceous gland metabolism and then excrete fat. After bathing, the blood circulation of the body is good. After bathing, you can stretch by abdominal breathing, which is more effective!

Twelve, the actual six to eight hours of sleep makes you relaxed and thin.

Good sleep makes you thin even when you sleep! Doctors advise adults to sleep for six to eight hours every day. There is a hormone called leptin in the human body. The better and longer sleep, the more leptin will be secreted. Poor sleep quality will affect the secretion of leptin, and the slimming effect is naturally not good.