PART 1 reasonable diet
Li Xiang revealed that a reasonable diet is very helpful to lose weight, and starting with food is always the easiest way to lose weight successfully. It is necessary to ensure adequate nutrition intake, and to avoid limiting the intake of fat and sugar on the basis of excess nutrition. Therefore, Li would like to suggest that everyone eat less high-fat foods such as sweets, fried foods, animal oil, fat meat and animal offal, and ensure that the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.
1, vegetable oil
Eat as much vegetable oil as possible, and the less oil, the better. High-fat salad dressing and peanut butter are fattening foods, so it is best to eat less.
2. Dairy products
Milk is the main source of calcium intake, so you should eat appropriate amount of dairy products, but pay attention to choose low-fat and skim milk as far as possible, rather than condensed milk and flavored milk.
Don't eat a lot of fruit.
Don't eat fruits to satisfy your appetite, because the sugar content in fruits is high, and some fruits can reach 20%. Therefore, the number of fruits eaten every day should also be limited.
Step 4 spray
Desserts and snacks are also not suitable for MM who want to lose weight, especially cakes and chocolates, which are particularly high in calories and should be properly controlled. In addition, soda and fruit juice are both high-calorie drinks, and only a can of 275ml coke has 150 calories. Therefore, it is recommended that MM usually drink more boiled water.
5. Eat less and eat more.
It is best to eat less and more meals every day, so as not to increase the burden on the gastrointestinal tract, and the energy in food can be quickly utilized by the body. On the other hand, if you eat it all at once, the blood will be concentrated in the digestive organs for a long time, making people sleepy, and the energy will be converted into fat and stored for a period of time. When the next meal comes, you will overeat because of excessive hunger, thus forming a vicious circle.
Step 6 control quantity
The quantity should be controlled below 300g (after peeling and coring), and no more than 2 bananas should be eaten. The time to eat fruit can not be ignored, which is very important for controlling excessive calorie intake.
7. Don't eat fruit after meals.
It is best not to eat fruit after meals. The correct way is to eat fruit before meals. This way, when you have food in your stomach, you won't be too hungry. This makes it difficult to eat too much and helps to control weight gain.
Part II Aerobic Exercise
Aerobic exercise is a way to lose weight that Li Xiang has always advocated. Li Xiang thinks that aerobic exercise is easy to persist and it is not easy to rebound after losing weight. Whenever he has time, Li wants to do yoga and swim. Exercise must have enough perseverance. If you love beauty, I believe you will lose weight as successfully as Li Xiang. Here are Li Xiang's four strokes of thin waist exercises.
2. Stand with your legs apart, find an object about 15~20 high on the ground, step on it with your right foot, or step on the wooden floor under the chair, slowly squat for 25 times, and then change the other leg for the same 25 times. For thigh fat.
3. Sit on the stool with your chest out and abdomen in, then hold the dumbbells in your hands and hold them high above your head and straighten them out. Then slowly hang down to the back of your head as low as possible, and then slowly lift it up for 30 times, which can be done according to your own tolerance. Arm and back fat.
4. Another action: stand with your feet in a standing position, hold your chest out, high-five in front, then put your hands behind your back and high-five again. During exercise, raise your hands as high as possible. Keep your chest posture unchanged when high-fiving behind your back. Repeat this 20 times. Aiming at the arm, it can prevent scapulohumeral periarthritis and relieve shoulder pain.