1, diet
1, yogurt
According to a recent study published in the journal of obesity, people who mainly absorb calcium from yogurt have a flatter abdomen. Most yogurts contain some fungi, which can promote the health of the digestive system, reduce abdominal distension and constipation, make your lower abdomen look flatter, and also have the effect of losing weight, so it is the most effective food for abdominal weight loss.
Best consumption: 65438+ 0-3 cups of low-fat or skim yogurt every day. Choose yogurt without sugar, and add some cut fruit on it to add flavor.
2. Chenopodium album
Never heard of it? This is a whole grain containing 5g cellulose and 1 1g protein per half cup. Cook quinoa just like any other grain. It tastes like nuts and crunchy when chewed. This is a kind of healthy food, and it also has a significant effect on abdominal weight loss.
Best consumption: at least one and a half cups a day (available in health food stores).
3, tofu milk stomach reduction recipe
Ingredients: 200g tofu, 200ml milk, a little salt, sugar 1 spoon, chopped green onion and a little monosodium glutamate.
Practice: Cook tofu with milk like ordinary tofu soup (add a little water to milk to prevent dry pot). After cooking, stir it according to your own taste and you can eat it.
Tip: In the past, tofu milk was used to lose weight, not for dinner. This method of losing weight by single food is unscientific and easy to damage the body. The tofu milk mentioned here is to replace part of the diet with this recipe. For example, drinking before meals can enhance satiety, and breakfast can be used as liquid food.
4, fresh fruit butter bread
Add 2 tablespoons of cream to a slice of whole wheat bread. When eating, add strawberries cut in half and kiwifruit sliced.
5. Salmon
Seafood, especially fish rich in omega-3 fatty acids, such as salmon, tuna and mackerel. This fatty acid can accelerate metabolism, accelerate the consumption of body fat, and help you lose belly fat. An Australian study found that eating fish every day can improve the glucose-insulin response system of obese people, which means that the operation of the digestive system will slow down and people's desire for food will decrease. Protein, which is rich in seafood, is very helpful to keep the lower abdomen healthy and slim.
Best consumption: salmon twice a week, about 4 ounces per meal. Wild salmon is more expensive than farmed salmon, but it contains more omega -3 fatty acids. If you really don't touch seafood, you can also try flaxseed and walnut, which are also rich in omega -3 fatty acids.
2, walking to lose weight skills
1. Speed up walking
If you want to increase your exercise by walking, you should naturally adjust your pace to have enough strength, so that you can consume fat in your body and make your body thinner. The average person's walking speed is 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour. Meanwhile, the more steps you take, the more calories you can burn.
2. toe-in method
When walking on the flat ground, the heel touches the ground first. In order to enhance the effect of stovepipe walking, we can try to change the way of walking and adopt the method of tiptoe forward. The specific action of the tiptoe walking method is that the legs are separated by 30cm, the hands are lifted towards the ceiling, the palms are spread out, the tiptoe is kept for 1 min, and then the tiptoe walking can exercise the muscles of the arms, abdomen and calves.
stand out
In addition to stepping up, we should lose weight and increase the pace of walking. First of all, straighten your back and waist, hold your chest as high as possible, with your feet 10 toes facing the direction of walking, and push your toes hard every step. Every step should make the muscles of the whole body move, which makes people feel bouncing.
Step 4 walk on uneven roads
Walking on the uneven road can not only increase the muscle training of the feet, but also consume more calories than walking on the flat ground. If you can walk on gravel roads, grasslands, hiking trails, beaches, rocks, snow and other roads, you will burn 2-3 times more fat than walking on ordinary flat land.
5. Go kick.
Let's go. Kicking can get twice the result with half the effort. The specific walking method is to adjust the way of walking, increase the action of kicking and balancing, enlarge the pace as much as possible, walk a short distance, then take a big step, and then change back to a big step, and so on. You can achieve the effect of stovepipe in more than half an hour.
Walking with load
If you feel that walking is light and you feel nothing, you can try to gain weight. Increasing weight will improve walking intensity and muscle resistance, thus achieving double exercise effect. However, you should pay attention to avoid wearing heavy objects on your ankles or hands, because changing your gait and posture will cause the risk of injury.
Cross your legs
Walking cross-legged, as the name implies, is that the left leg and the other right leg walk together, and the range should be as large as possible. Press the right thigh with the muscles inside the left thigh, and then press the left thigh with the muscles inside the right thigh. Constant walking and exercise can lengthen the muscle lines of the legs and make them look more slender.
Swing arm
A large part of the walking speed comes from the arm. The power generated by swinging your arms can push you forward, help you burn more calories and strengthen your upper body strength. When walking, the elbow is bent 90 degrees, and then the arm swings back and forth with walking. At this time, the shoulders should be relaxed and naturally turn back slightly, so that the chest can be expanded, maintained in the best posture, and walking can achieve maximum efficiency.
9. Aikido walking
Aikido walking can not only thin legs but also thin abdomen. When walking, raise your head, tighten your hips, keep your toes at 60 degrees, don't shake your hands too much when you step out, and land your heels first. Tilt your feet 30 degrees to the line and keep your heels on the line. Chest out and abdomen in, abdominal breathing when walking.
10. Wipe the floor with your feet.
The more muscles participate, the more calories you burn. Therefore, when walking, try to participate in sports with your whole foot. From heel to toe, land alternately. When the forefoot touches the ground, push it back hard, just like chewing gum sticks to the sole. This will involve gastrocnemius, tendon and gluteus.
1 1. Walk in a high posture.
Walking with a high posture, in short, means walking with a high posture, with a slender figure and shoulders kept back, but the shoulders must be easily pressed down, instead of shrugging and collapsing, eyes looking straight ahead and chin naturally shrinking.