First, it is more efficient to lose weight and master the tricks.
1, have a rich breakfast.
It is foolish to think that you can lose weight without breakfast. A hearty breakfast will refresh you all day. Not eating for half a day will only consume your muscles instead of fat. Unstable eating habits will only produce calories that can be converted into fat, and it will also make you feel groggy all day.
2. Eat more fiber food.
Both soluble fiber and water-insoluble fiber help to lose weight. Water-insoluble fiber contains less heat. Foods rich in water-insoluble fiber include high-fiber grains, whole wheat bread, wheat bran, fruits and vegetables; Soluble fiber helps the human body to keep full for a longer time. Foods rich in soluble fiber include strawberries, apples, pears, cereals and beans.
3. Enjoy every bite of food slowly.
Chewing slowly is not only a symbol of a lady, but also a little secret. Chew 20 times per bite, and you can better appreciate the fun of eating.
4. Sugar-free gum
Contrary to popular belief, sugar-free chewing gum will not stimulate your appetite. Actually, chewing sugar-free gum can effectively prevent you from putting high-calorie food in your mouth. Therefore, dieters should remember to keep a pack of sugar-free chewing gum at hand.
Don't eat dinner while watching TV.
Although you feel relaxed and relaxed, you will eat more and more unconsciously and eat longer and longer.
Step 6 eat some spicy food
After many people's experience and research, it is found that if the food is spicy, you will eat less. Moreover, you will automatically eat slowly and drink plenty of water. When you lose weight, you can try adding some red peppers and spicy spices to your food.
7. Eat snacks in the afternoon.
It's no use yelling about dieting all day. Hunger will only make you more irritable. You can eat less and more meals, and eat two or three soda cookies or fruits at 3 pm, which will prevent you from rushing to the table like a wolf at night.
8. Juicy food
Fruits and vegetables rich in water can make you feel full easily. Try watermelon, lettuce, tomato, cucumber, mushroom, grapefruit and cantaloupe.
9, a cup of warm water in the morning
Drinking a cup of warm water in the morning can dredge the intestines, dilute blood viscosity and lower blood pressure. At the same time, remember that boiled water is the best drink. Drinking 8 cups a day can accelerate metabolism, and the most important thing is that your skin will be elastic and shiny all day.
Exercise is the most scientific way to lose weight.
1, don't just diet without exercise.
Dieting and exercise can reduce fat, but dieting can reduce metabolism, and exercise can increase metabolism. So exercise can reduce fat more effectively and healthily.
Step 2 increase strength exercises
Strength exercise can consume a lot of fat, and muscles can also consume fat by themselves when they are not exercising.
3. Try high-intensity exercise
High-intensity exercise can burn more calories, and it will continue to burn 2 days after exercise. Australian research shows that high-intensity exercise three times a week for 20 minutes can burn more fat than moderate exercise three times a week for 40 minutes.
Step 4 keep exercising
Research shows that if you don't exercise within 8 months, your deep abdominal fat will increase by 12%. In other words, exercise is not only to reduce fat, but also to prevent fat from increasing.
5, every exercise should be enough, don't exercise excessively.
Every exercise (non-strenuous exercise) must last for more than 30 minutes before you start burning fat. It's a pity that it takes less than 30 minutes to exercise at a time. Maintain weight-bearing exercise for 45-60 minutes at a time. Weight training should be intense and short.
6. Do aerobic comprehensive exercise
Besides running, there are also some aerobics classes, such as HIIT and cross-fitness.
7. Combine weightlifting with aerobic exercise.
Do weight-bearing exercise on the first day, and do aerobic exercise on the second day. If you are separated, the fat-reducing effect will be better.
8. Exercise core muscles
Core muscle group refers to the muscles around the waist and abdomen. Although exercising the core muscle group will not consume abdominal fat quickly, it can bring you great help when you do any other exercise and make the effect of other exercises more perfect.
9. Exercise on a yoga ball
Yoga ball is very helpful for core muscle group exercise. Research in the journal Muscle Strength and Physical Exercise shows that doing sit-ups on yoga balls is better than doing them on traditional mats/floors.
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Step 3 lose weight before going to bed
Action 1: thin waist and raise hips for 2 minutes.
The waist and hips of gourd are necessary conditions for a perfect curve. First of all, relax the pelvis and joints, adjust the skew of the whole body, stimulate the muscles around the waist, and achieve the effect of slimming the waist and lifting the buttocks from the inside of the body.
A. Keep your knees upright
Lie face up and lift one knee. Keep your body straight at this time. Hands Zhang Kaicheng figure 8, leave the body.
B. Turn your knees outwards
Stand up straight on your knees and slowly fall outward until you touch the floor. Pay attention to keep the soles of your feet close to your straight legs, keep your upper body straight, and keep your waist from leaving the floor.
C. Get your knees back to their original positions
The knees that fall outward slowly return to their original positions. Then straighten your legs forward. Then the other knee does the same action, alternating left and right five times.
Action 2: Abdominal abdomen and thin thighs exercise 1 min.
The movement of the waist up and down can move to the pelvic floor muscles that are rarely exercised, and at the same time strengthen the muscles on the inner thigh. It also has a certain effect on improving constipation!
A. lie flat face up
As straight as possible, lie flat face up. Knees are waist width apart, hands are splayed out, and leave your body!
B. Keep your waist straight for 7 seconds.
Shoulders and feet are close to the floor, and the waist is slowly raised. Feel the feeling of stretching hard on the front side of the thigh. This position lasts for seven seconds!
C. Keep your knees together for seven seconds.
Keep your waist up, then put your knees together for seven seconds. At this time, I felt a tightening feeling in my pelvis. Then slowly relax your waist, return to the posture of A, and repeat this action 2-3 times.
Action 3: thin arm breast enhancement exercise 1 min.
The big movements of the upper body can stimulate the muscles of butterfly sleeve and flank behind the arm. At the same time, it can stimulate the pectoralis major, hoping to achieve the effect of breast enhancement. It can not only promote blood circulation, but also eliminate shoulder pain.
A. lie flat face up
As straight as possible, lie flat face up. Spread your legs waist-wide and press your toes down hard. Hands palms down, naturally on your side!
B.put your arm up to your ear.
The arms are fanned out, slowly approaching the ears, and the lateral abdominal muscles are stretched.
C. Arch your arms and lower them slowly.
Arch your straight arm in front of your body and lower it slowly. Repeat the action of A-C for 3 times.
Action 4: Relax and help sleep 1 min.
Sleep is an important time to promote metabolism and restore hormonal balance. In order to achieve a quality deep sleep, the final relaxation and stretching exercise can make the body enter a state of rest.
A. lie flat face up
Put a pillow or cushion under your chest and lie flat face up. Put your hands on your sides naturally, your legs are waist-width, your shoulders are relaxed, and you don't use force!
B. Long live the posture
Slowly raise your hands and put them on your ears. Stretch your fingers as far as possible and breathe abdomen at the same time.
C. Hold 10 second
Keep the posture of B, at the same time, slowly breathe the abdomen 10 second. Be careful not to bend your knees at this time. Let go of all your strength and let your body relax after the end.
Five minutes of relaxation exercise before going to bed can not only relieve the tension and pressure of the body for a day, but also look forward to the effect of sculpting curves. Even if it is just a simple stretching exercise before going to bed, it is not bad!