Methods/steps
Diet articles
1. If you want to have dessert after dinner, choose dark chocolate.
If you want to eat dessert after dinner, a piece of high-quality dark chocolate is a good choice, with low calories.
Calcium supplement
Daily intake of 1800 mg of calcium can prevent 80 calories. When drinking coffee, adding skim milk helps to supplement calcium.
Eat some peppers.
Capsaicin, a red substance in red pepper, can accelerate human metabolism in a short time. Dairy products can inhibit capsaicin from stimulating sweating more than boiled water. Therefore, it is advisable to mix some dairy products when eating spicy food.
Edible organic food
Organic bread and porridge contain more dietary fiber than traditional bread and oatmeal.
Preserve pericarp
The skins of potatoes, apples, pears and other fruits and vegetables contain a lot of dietary fiber. When eating oranges, white material outside the pulp is rich in dietary fiber and heart-healthy flavonoids.
6. Go to the supermarket to buy cut food.
For example, there may be only five or six slices of ham sausage cut and packaged, which can reduce your calorie intake compared with a whole ham sausage.
7. Eat snacks at 3 pm
Eating low-calorie snacks around 3 pm can prevent eating a lot of high-calorie food for dinner. You can choose 1 ounce (about 28 grams) of nuts or two cheese sticks, which only contain 170 calories.
8. Food is always on the plate.
No matter what you eat, don't take food directly from the bag, or take it to the sofa with the bag. You'd better pour the food on the plate. The food on the plate will have a visual impact, making us notice how much food we have eaten. And taking food from the package will make people unconsciously eat more. Dishing can also quantify food and stop after eating.
9. Keep your hands busy
As soon as you sit on the sofa, your hand will unconsciously reach out to the food. By keeping your hands busy, you can curb the desire to "get food". For example, learn knitting, cross-stitch and other activities that keep your fingers busy.
Sports+massage articles
1. 100 Abdominal massage before going to bed.
The most effective way to eliminate the stomach is abdominal massage. After taking a bath every night, you should use your palm to start from above the navel and below the sternum and push from top to bottom. It is best to massage with a little force, and then massage clockwise and counterclockwise around the navel 100 times. After a week, you will find that your abdomen is flat and you know more. If you want to add more effects, it is best to use it with a special slimming cream for waist and abdomen. Plant slimming and firming ingredients, promoting skin cell metabolism, effectively improving waist and abdomen relaxation and firming.
2. Diaphragm breathing tightens the abdomen.
The muscle that separates the chest from the abdomen is called the diaphragm. Diaphragm breathing is equivalent to 3-5 times of the intake of ordinary chest breathing, which can fully transport nutrients to all corners of the body. It can be done 8- 10 times every morning and evening, which not only makes metabolism more active, but also produces abdominal pressure through diaphragm breathing, which has a significant effect on tightening the lower abdomen.
Methods: Abdominal breathing refers to abdominal distension during breathing. When the diaphragm breathes, the diaphragm rises sharply when inhaling, but the abdomen contracts instead. When practicing, you can put your hands on your head to refuel at first, and your chest is fully open, which makes it easy to lift the diaphragm. Consciously and thoroughly exercise the chest and diaphragm.
3. Insist on waist and abdomen exercise
Sports activities beneficial to the waist and abdomen can consume 250 kilocalories more every day, which is a very realistic goal. If you insist on doing this, you can lose about 1 kg of waist and abdomen fat every week.
The study found that dancing and running for 30 minutes every day are the most recommended activities. In particular, you can exercise to the waist and abdomen, such as Lacey dance and belly dance. According to the follow-up study of an obese middle-aged woman, besides dancing, this woman does a lot of housework, goes upstairs without taking the elevator, walks more and takes fewer cars, which is more realistic, easier to do and more effective than those sports that need to squeeze out time. In addition, there are many ways to consume 20 kilocalories or 50 kilocalories, such as walking, jogging, standing and drinking coffee. These little tricks can help you lose belly fat.
4. Sit in a chair and practice abdominal exercises
This group of exercises is convenient, easy and fast, and is suitable for practicing every day or every other day.
Practice: sitting on the edge of an armchair, holding the back of the chair with both hands, it feels as if the human body is going to slip off the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible.
The first group: both feet take turns pedaling bicycles. At this time, the leg muscles should be relaxed. Keep one foot down, as low as possible, but don't touch the ground. The other foot should be bent upward, the higher the better. Practice repeatedly, 20 times a day.
The second group: the posture is the same as above, the legs are bent upwards at the same time, and then extended downwards at the same time. Pay attention to the fact that the waist can't be pushed up, the abdomen and stomach should be contracted as much as possible, and then try to get close together to achieve the relaxation of the abdomen, and insist on it 20 times a day.
Step 5 walk with your abdomen closed
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
Methods: When walking and standing, we should contract the abdomen with force and cooperate with abdominal breathing to make the abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.