1, it is important to lose weight at dinner.
According to statistics, 90% of obese people eat too well and eat too much dinner. For office workers, the day is very busy, and breakfast and lunch are perfunctory. Only in the evening do they have enough time to prepare dinner. Therefore, dinner is often more abundant than breakfast and lunch. This eating habit has always existed. There are too many calories in dinner and less activities in the evening. If you can't consume calories, you will hoard them, turn them into fat and make people fat. So it's no exaggeration to say that dinner determines weight.
1. Try to eat less dinner.
As the saying goes, "breakfast is like an emperor, lunch is like a commoner, and dinner is like a beggar", which is not unreasonable. Nutritionists suggest that the daily calorie intake can be 3: 4: 3 or 4: 4: 2.
2. Try to have dinner early.
In the evening, when people's activities are less, their metabolism becomes "lazy", and it takes a long time to consume the calories consumed at dinner. Therefore, we need to advance the meal time and try to finish it before 7 o'clock. After dinner, don't rush to take a shower or lie down, stand for a while.
3. Dinner should be light.
Dinner should be less salt, less oil and less sugar, try to eat less meat, mainly vegetarian, and eat more vegetables, fruits and coarse grains rich in dietary fiber.
Adjust the diet order
Drink a few mouthfuls of soup before meals to lubricate the mouth and esophagus, which can prevent dry and hard food from stimulating the digestive tract mucosa, which is beneficial to food dilution and stirring and promote digestion and absorption. Most of the soup is water. Drinking a few mouthfuls of soup before meals can solve some hunger and reduce people's appetite for high-calorie foods. Then eat vegetables rich in dietary fiber, and then eat some meat and staple food.
5. Eat slowly while eating.
My stomach is full and my mind is full of two different things. When your brain feels full, you really want to stop eating. Generally speaking, after eating for 20 minutes, the brain can sense the feeling of fullness, thus sending out the message of fullness and making people stop eating. If you eat too fast and your brain doesn't feel full, how can you not get fat because you consume a lot of calories? Therefore, if you want to lose weight, you should chew it more than 22 times a meal.
2, slimming exercise
Whether the back is straight or not directly determines the beauty of a person's whole body. A strong and fit back will not only make you look beautiful and smooth, but also make the whole person look much taller. But how to get rid of the meat on your back? Let's take a look at the tips to lose weight on the back and create charming shoulders and beautiful back together!
sit up
The correct sitting posture can also achieve the effect of thin waist. The specific exercise is to sit at 1/3 of the chair and keep the upper body vertical. If you keep the correct posture for a period of time, you will find that the back lines become beautiful. This method of losing weight is very suitable for friends who work at their desks for a long time.
Tiptoe posture
Open your feet shoulder width, put your hands on your hips, inhale and exhale slowly, and bend your knees down to 145 degrees. At this point, the center of gravity of your body is all on your feet, then slowly stand on tiptoe, slowly straighten your knees when inhaling, and finally slowly exhale to return to the initial state, and so on 10 times.
Paddle action
In addition to not letting go of any boating opportunities, you can also imitate boating at home. I suggest you put on music and adjust the frequency of action quickly and slowly, which can make the exercise more interesting. After rowing, you can also do some large-scale turning movements to strengthen the deep muscles of your back. Pay attention to the natural swing of your arms with your body when you turn around.
Waist twist alternating swing arm
Stand at attention, keep your waist straight, and naturally hang your arms at your sides. When the waist turns the body to the left, the arm will swing backwards, and then slowly return to the original posture after a while, and then practice the above actions to the right. This exercise can make your upper body exercise, make its fat burn faster, and keep you away from the trouble of fat.
Chest expansion exercise
Stand your feet apart to shoulder width, raise your arms horizontally, palm forward, move your arms horizontally back and forth, and skip your body forward; Step back and try to put your hands together. Repeat the action 20 times. Reduce the weight of arms, chest and back through chest expansion. Good fitness, insist on it every day.
Do back stretching exercises before going to bed.
Stretching the back before going to bed After a day of intense work, the back muscles are exhausted. At this time, you should do some stretching exercises to relax your back muscles in time. Using back stretching exercise 10 minutes before going to bed every day can not only make the back no longer tense, but also increase the tightness of the back muscles.