1, healthy diet to lose weight
Experiment 1: Eat eggs for breakfast.
Pennington Biomedical Research Center divided the experiment into two groups. Group A has two eggs, two pieces of white toast and low-calorie fruit for breakfast every day, while Group B has a bagel, a tablespoon of cream and a cup of skim yogurt. After eight weeks, group A lost about 2.7 kilograms on average, which was 1.5 kilograms more than group B, and the waist circumference was 83% less than that of group B. The researchers didn't really understand why, but they found that eating eggs for breakfast produced less calories than eating bagels.
Is it true?/You don't say. /You don't say. Donak. Lyman, a professor of nutrition at the University of Illinois at Urbana-Champaign, said: "Most people will eat 60% of our daily protein after 6 pm, which is not right. You should eat these protein early, which can reduce your desire to eat snacks. " He suggested eating at least 30 grams of protein at breakfast time, which is a very good time to eat eggs.
Experiment 2: Eat more protein, chicken, beans and fish.
The Journal of Nutrition divided the experiment into two groups. Group A took 120g protein daily and exercised normally, while Group B took the same amount of high carbohydrate and exercised normally. After four months, group A lost about 9.7 kilograms on average, 2.9 kilograms more than group B; And the weight loss effect of group A in abdominal circumference is obviously more than that of group B.
Is it true?/You don't say. /You don't say. Nutritionist JoyBauer said: "Compared with carbohydrates and fatty foods, it is twice as difficult for the human body to digest protein", so it consumes more calories. On the contrary, because it takes a long time for the body to digest protein, the body will feel full for a long time. Researcher JournalofNutrition also found that protein may reduce the secretion of a hormone that makes people want to eat in your stomach. In other words, eating more protein food can reduce hunger and appetite.
Experiment 3: a bowl of soup before meals
Research from Pennsylvania State University shows that a bowl of soup before meals can control your appetite. They divided the experiment into two groups. Group A drinks a bowl of vegetable soup containing chicken, broccoli, potatoes and carrots before meals, while Group B drinks the same vegetable soup before meals. The experimental results showed that group B absorbed 20% less calories than group A after dinner.
Is it true?/You don't say. /You don't say. This experiment is actually easy to understand, that is, fill your stomach space with low-calorie soup first, and then you will eat less than when you are empty. However, the researcher said humorously that since vegetable soup was replaced by broccoli and cheese soup, no one wanted to participate in the experiment. It means that even the soup before meals, drinking a lot of calories without restraint, is ineffective.
Experiment 4: slimming fruit, grapefruit and apple
The research center of Laval Hospital found that before three meals a day, eat half a grapefruit or 240ml grapefruit juice. After three months, eating half a grapefruit lost weight 1.5 kg on average, and drinking fruit juice lost weight 1.4 kg on average. If you eat an apple before meals, you can absorb less 187 calories.
Is it true?/You don't say. /You don't say. Some people think that we should avoid eating too much fruit when losing weight, because the sugar content of fruit is actually beyond our imagination. However, this study controlled the diet of certain fruits and portions, and found that people who ate more fruits (whole fruits instead of juice) gained less weight than those who ate little or no fruits. Because grapefruit and apples contain a lot of water and fiber, they can make you feel full without adding a lot of calories.
Experiment 5: Drink a glass of wine every day.
A study by BrighamandWomen'sHospital in Boston found that drinking a glass of wine every day not only helps the heart, but also helps women with normal weight to stay healthy. According to the long-term follow-up of 12, the average number of women who drink a glass of wine every day increases by 1.5 kg, and the number of women who don't drink alcohol increases by 3.6 kg.
Is it true?/You don't say. /You don't say. According to scientific research, wine is really healthy, because the liver breaks down alcohol and provides extra energy for the heart. If the theory holds, drinking a glass of wine with 120 calories will burn most of the calories without being absorbed. But beer and spirits are not among them. Please don't use this as an excuse. Excessive drinking will not make you thin, or even affect your health.
2. Basic movements of thin arms
The thin arm movement mentioned below can be done during recess or when you get up to pour water. I hope white-collar workers can easily have slender arms!
Action process 1:
Keep your feet apart, lean forward, put your hands on the back of the chair, don't hunch your back, and hold a heavy object in the other hand, such as an unopened bottle of mineral water. Your arms droop naturally, bend your elbows, slowly lift the water bottle to elbow and shoulder height, and then slowly put it down to the initial position.
Action flow 2:
Sit in a chair, tuck in, take a deep breath, and hold a heavy object in your hand, such as an unopened bottle of mineral water. At the beginning of the action, bend the elbow, the elbow is shoulder-height, slowly raise your hands when exhaling until the big arm is attached to your ear, and slowly lower it to the starting position when inhaling.
Action flow 3:
Put your hands in front of the chair, bend your knees, put your hips forward, support your weight with your arms, bend your elbows slowly when you exhale, inhale and push your body up. Be careful not to have a wheelchair to avoid accidents.
Action flow 4:
Sit in a chair, tuck in, take a deep breath, and hold a heavy object in your hand, such as an unopened bottle of mineral water. At the beginning of the action, both hands are vertical to the side. When exhaling, raise your hands slowly from the front until your arms are flush with your shoulders. When inhaling, slowly lower your hands to the starting position.
Note: Each movement should be done in 2 groups according to individual conditions, and each group should be 10 to 15 times.
Action process five:
With one hand akimbo, the front end of the upper arm deltoid muscle is slightly inside the arm _, and the middle of the humerus is inside the bone at the middle point between the armpit and elbow. Press the left arm with the index finger and middle finger of the right hand, and press the left arm with the thumb of the right hand. Change hands and repeat about 5 times. Can effectively eliminate the old waste in the arm.
Action 1: Stand with your feet shoulder width apart, tighten your lower abdomen, and straighten your hands outward.
Action 2: Open your fingers forcibly and rotate the whole arm continuously from below. After lifting it to shoulder height, slowly put it down. Repeat the exercise for about 5 times.
Action 3: wrap your thumb with your fist, bend your elbows and hold your arms up to shoulder height. Keep your elbow perpendicular to your body, move left and right with your shoulder as the center, and turn your elbow outward 8 times and then inward 8 times.