1, how to build a small waist
1, brace action
First, lie face down on the floor, hold down the ground with your hands, hold up your upper body, keep your hands straight, keep your upper body straight, and lengthen your neck as much as possible. Stand on tiptoe and support your lower body with your hands. Hold the posture for 10 seconds, then take a rest, and then continue to do this supporting action, at least 10 sets. Keep practicing every night, all the fat in the lower abdomen and waist will disappear, and you can also slim your face and shape the neckline while holding your head high.
2. Step action
First of all, stand up, put your hands together and straighten your left leg, bend your knees 90 degrees forward and stand on tiptoe, and straighten your right leg at the origin. Lean forward. Hold the posture for 15 seconds at a time, and do at least 15 groups.
Step 3 lift your legs
First, stand with your hands bent and your ears raised, your left foot lifted to the left, your waist bent to the left, and your upper body tilted to the left. Hold the posture 10 second, then switch legs and lift. With the lifting of the legs, the body above the waist should also tilt in the direction of lifting the legs. Do about 20 groups back and forth.
Leg lifting action 2
First of all, prepare a chair with a back, with the back to yourself. Then lift your left leg and put it straight on the back of the chair, and don't touch the back of the chair. Straighten your right leg, bend your hands and make a fist. Hold the posture 10 second, then switch legs and lift. Do about 20 groups back and forth.
4. Stretching action
First lie on the ground, raise your hands at an angle of 45 degrees with the ground, straighten your legs and raise them slightly, and keep your posture 15 seconds. Then you can have a rest and continue to do this stretching action. Do more than 20 sets at a time.
5, lateral support function
First, lie on your side on the ground, with your legs straight together, holding your shoulders with one hand and supporting your upper body with the other. Keep moving 10 second, then take a break and continue to move. Every time you insist on making more than 20 sets, you will have a slim waist effect.
2, thin waist food
1 oat
Oats are rich in fiber and water-soluble fiber, which is very helpful for defecation. At the same time, it can also reduce calorie intake, delay the emptying time of gastrointestinal tract, easily produce satiety, increase the volume of feces, shorten the retention time of feces in large intestine, and avoid intestinal absorption of residual toxins, which is very helpful for environmental protection in vivo.
How to eat:
1, oatmeal: You can buy processed oatmeal sold in the market, add half sugar and hot soybean milk to brew it directly, it will be delicious, or buy raw oatmeal, add water and your favorite seasoning, and cook it into oatmeal.
2. Oat drinks: At present, there are canned oat drinks on the market. Try to buy sugar-free drinks to avoid excessive calorie intake.
No.2 sweet potato
Sweet potato is rich in nutrition and high in dietary fiber. Regular consumption can stimulate gastrointestinal peristalsis. In addition, sweet potato is rich in oligosaccharides, which is beneficial to the growth of probiotics and the health care of large intestine. The water-soluble fiber contained in it can keep the elasticity and patency of blood vessels, and finally achieve the effect of losing weight.
How to eat:
1. Steamed sweet potato: I want to eat sweet potato to increase gastrointestinal peristalsis and reduce waist circumference. Finally, I have to steam it, wipe the skin with a brush and cook it in an electric rice cooker.
2, sweet potato porridge: You can add some water to white rice and boil it into sweet potato porridge, which is very useful for healthy and thin waist.
The third apple
Apple contains a peculiar pectin, which is a kind of soluble fiber, and it will swell when it meets anyone, so eating apples and drinking water will make you feel full, and apples are rich in fiber, which can promote gastrointestinal peristalsis, greatly help defecation, and finally achieve the effect of slimming.
How to eat:
1, Eat: Eating the whole apple can better eat pectin components and better promote the effect of gastrointestinal peristalsis. Because the apple skin contains a lot of crude fiber, it is best to wash the apple skin and eat it together.
2, salad: cut the apple into small squares, add yogurt or yogurt, and mix into a salad. It is recommended to choose yogurt or sugar-free or low-sugar yogurt to avoid excessive calorie intake.
3, the remedies to lose weight
Weight loss remedies 1: egg weight loss method
Eggs can also increase high-density lipoprotein in the blood, which can protect blood vessels from hardening. Egg diet is very practical. When your weight reaches the standard, then balance calorie intake and calorie consumption, and you can make the weight loss effect last.
How to eat eggs to lose weight;
It is a diet that eats boiled eggs, grapefruit and a small amount of vegetables for two weeks in a row. Eat 5~9 eggs three times a day. The daily intake is about 1000 calories.
Weight loss remedy 2: watermelon weight loss method
The amino acids in watermelon have diuretic effect, but not frequent urination. On the contrary, it will help you to reduce the number of times you pee, the toxins in your body can be discharged smoothly, and your metabolism will naturally be good. For dizziness and fatigue caused by drinking, it also has a good effect on hangover. You can lose more than ten kilograms a month!
How to eat watermelon to lose weight;
Take watermelon skin with reddish flesh, remove the outermost hard skin, cut it into small pieces, and add sugar, salt and various seasonings according to your own taste, which is not only refreshing, but also slimming. Be careful not to eat watermelon after nine o'clock in the evening, it is easy to grow belly and belly.
Diet 3: Bitter gourd diet
Bitter gourd contains a high-energy lipid with strong biological activity. This substance only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.
How to eat bitter gourd to lose weight;
If you don't have the conditions for juicing, you can eat it directly, but I suggest you cut the bitter gourd in half, cut it into small pieces with a width of 1.5 cm, and then eat it continuously. Please chew carefully until you feel bitter gourd chewed and swallowed, just like eating cucumber in your hand. You only eat a third of bitter gourd, which is a natural good thing to lose weight, and you can only receive a third or even less. Similarly, please finish your bitter gourd 3 hours before going to bed, and concentrate on the consumption before three meals.
Weight loss prescription 4: yogurt diet
1。 0%, that's not real yogurt.
How to eat yogurt to lose weight;
Generally speaking, it is best to drink yogurt between 30 minutes and 2 hours after meals. Under normal circumstances, the ph value of gastric juice is between 1-3. On an empty stomach, the gastric juice is acidic, and the ph value is below 2, which is not suitable for the growth of active lactic acid bacteria in yogurt. Only when the ph value of the stomach is relatively high can the lactic acid bacteria in yogurt grow fully and be beneficial to health. About two hours after a meal, people's gastric juice is diluted and the ph value will rise to 3-5. At this time, drinking yogurt is most conducive to the absorption of nutrients.
Weight loss recipe 5: soybean milk weight loss method
In addition to drinking a lot of boiled water every day, there is also a drink that she can't live without since she was a child-soybean milk. She likes to drink a cup almost every day, because beans are rich in protein and fiber, which have good metabolic function and beauty and whitening effects.
How to eat soybean milk to lose weight;
Drink before or during meals. Soymilk plays a slimming role in the process of digestion and absorption, so it is best to drink it at meals. If you want to use the satiety of soybean milk to prevent overeating, you can also drink it before meals. The best time to drink every day is from morning to evening when the muscle activity is high. It is easy to accumulate body fat when there is little activity at night, so try to avoid it.