1, diet food
First, white lentil yam porridge
Ingredients: fresh yam 30g, white lentils 10g, white rice 20g, a little sugar.
Exercise:
1. Wash white rice and white lentils with clear water for later use.
2. Wash fresh yam, peel and cut into pieces.
3, add water to the pot to boil, put rice and white lentils into the pot, add yam tablets when half cooked, cook until cooked, and add a small amount of sugar for breakfast.
Second, the ribs and yam soup
Ingredients: ribs, yam, ginger, medlar, apricot.
Exercise:
1, ribs washed, flying water
2. Put hot water in a casserole or pressure cooker, put ribs in flying water, add a handful of medlar and an apricot (not too much). Casserole for about 2 hours, ordinary pressure cooker for 20 minutes; It is best to use a casserole.
3. Peel and cut the yam into pieces, put it into the stewed pork ribs soup, and cook for 10 minutes until the yam is cooked.
4, add a little salt, so a bowl of delicious yam soup is ok.
Third, barley yam porridge
Ingredients: fresh yam 50g cut into pieces, coix seed 20g, three red dates, medlar 10g washed for later use, and rice 80g.
Exercise:
1. Soak yam in salt water and Coix seed in warm water for half an hour.
2. Boil the washed rice with water, add the soaked Coicis Semen and continue to cook for 15 minutes.
3. Finally, add yam, red dates and medlar, stir well and continue to cook for 15 minutes until the yam is completely soft.
Fourth, stir-fry shredded yam.
Ingredients: yam and green pepper
Seasoning: salt, chicken essence, chicken soup, sugar, white vinegar, onion and ginger.
Exercise:
1. Chinese yam is peeled, washed and shredded, and green pepper, onion and ginger are washed and shredded.
2. Sit in the pot and put water in it. After the water boils, pour in shredded yam and shredded green pepper, blanch and take out. Cool them and control the moisture.
3. Put chicken soup, salt, chicken essence, white sugar, white vinegar and shredded onion and ginger into a pot and beat into juice.
4. Put the oil in the pot, pour the shredded yam and shredded green pepper into the oil, pour in the prepared juice, stir fry evenly, and then put it in the pot to eat. Bian Xiao comments: Coix seed can excrete excess water in the body, which is quite beneficial to edema and obesity. This kind of porridge can be used as a meal replacement for three meals a day, and the effect of slimming and nourishing can be seen after a period of time.
2, slimming exercise methods
Obesity is originally a disease of edema and excess fat caused by overeating or visceral abnormalities. In addition, most of the reasons for overeating are caused by psychological stress. Breathing Qigong can make people emotionally stable and relieve stress. At the same time, Qigong can increase the life energy of human body, so the natural demand for food will be reduced, and the intake of calories will be relatively small!
abdominal respiration
Step 1 Sit in the chair smoothly, straighten your back, and put your palms gently on your thighs.
Step2 Inhale the abdomen slowly (you can feel the abdomen protruding), hold it for 2 seconds, and then exhale slowly. Repeat this every day for 10 minutes.
Lose weight on shoulders, back and arms.
This action can be moved to the muscles of the shoulders, back and arms. When the palm is rubbed quickly, it can make the body warm up quickly and accelerate fat burning.
Hand rub
Step 1 Put your hands on your chest and cross them.
The second step is to quickly rub your hands against each other.
Keep exercising for 3 minutes, do 3 sessions at a time, and take a short rest in the middle.
Swing head type
Step 1 Right hand bypasses the head and presses the left temple. When inhaling, turn your head to the left and hold your breath for 2 seconds.
The second step is to exhale slowly and turn your head forward.
Repeat in the same way in the other direction. So repeat the left and right as a group and continue to do it for 10 minutes every day.
Abdominal weight loss
This action will pull the abdominal muscles, and it is normal to have hiccups or exhaust reactions.
Abdominal compression type
Step 1 Press the index finger and thumb of both hands on both sides of the navel respectively, and breathe repeatedly by abdominal breathing.
Gently massage the abdomen with your palm.
The two groups of movements were carried out for 5 minutes respectively.
Torsion type
Step 1 Hands level, shoulder height.
Step2 Keep the lower body still, turn the upper body to the right 180 degrees, and keep the action for about 5 minutes.
Then repeat this action in the other direction in the same way. This is repeated as a set of actions.
Hip weight loss
When doing the following actions, you can obviously feel the muscles of your hips pulling. MM who doesn't want to become a big ass must follow suit. Doing these actions often is also of great help to the stomach and endocrine.
Pitching type
Step 1 Stand with your head held high and your arms akimbo.
When inhaling, lean forward and hold your breath for about 2 seconds.
The third step is to exhale slowly and lean back slightly.
Repeat the action every day 10 minute.
Gas lift type
Step 1 Sit in the chair smoothly, straighten your back and put your hands gently on your thighs.
Step2 Lift the anus when inhaling, relax when exhaling, and prolong the inhalation time.
Repeat the action every day 10 minute.
Leg weight loss
To have a graceful leg curve, you must follow the following actions.
Stretching type
Step 1 Stand with your back straight, your hands up and your thumbs crossed on your head.
Step2 Straighten your arms upward, push your legs, and cooperate with breathing.
Repeat the action every day 10 minute.
Leg lifting type
Step 1 Sit in a chair smoothly, with your back straight and your hands gently at your sides.
Lift your right leg.
The second step is to lift the right leg, straighten it and make a 90-degree angle with the body.
Step3 Press the soles of your feet hard when inhaling and relax when exhaling.
Repeat this action for 5 minutes. Then change the left leg and repeat the action, and so on as a group.