1, which common foods can thin the waist?
(1) Yogurt
The principle of weight loss of yogurt is that it contains a large number of active lactic acid bacteria, which can effectively regulate the balance of flora in the body, promote gastrointestinal peristalsis, and thus relieve constipation, and long-term constipation has a deep relationship with weight gain. And yogurt also has a strong sense of fullness. Drinking a cup of yogurt when you are slightly hungry can effectively relieve your urgent appetite, thus reducing the amount of food in the next meal and avoiding overeating. However, it should be noted that yogurt should not be drunk on an empty stomach, otherwise it will easily stimulate the gastrointestinal tract, and the nutrients in yogurt will be discharged before it can be thoroughly digested and absorbed.
(2) Soybean
Soybean is rich in physicochemical resistance, fiber and protein. There are many ways to eat soybeans, which can be used as snacks, cooking and soup. There are many kinds of bean products, such as tofu and soybean milk, which are healthy and delicious, and can also lose weight. A study found that obese people who use soybean milk instead of milk as a dinner drink can lose weight more successfully.
(3) Bitter gourd
Traditional Chinese medicine believes that bitter gourd is sweet and flat in taste, detoxifying, nourishing and beautifying, which can dispel pathogenic heat, remove harmful substances in the body, relieve fatigue, clear the heart and improve eyesight, and is the first choice for getting angry. Bitter gourd is not only rich in dietary fiber, but also can delay the absorption of lipids. It also contains high vitamin C, which can accelerate lipid metabolism. Bitter gourd contains a kind of high-energy lipid, which is known as "fat killer" and can reduce the intake of fat and polysaccharide by 40%.
(4) milk
The statement that calcium is related to weight loss has never been supported, but in fact, milk does have an effect on the burning of abdominal fat. A study found that among 100 premenopausal women, those who ate a lot of calcium lost more fat. In fact, if you consume 100 mg of calcium every day, your body can lose an inch of abdominal fat-these fats will really have a negative impact on your internal organs, which will lead to a high risk of heart disease and cancer. Just like magnesium, if you wake up from muscle pain or spasm during sleep, calcium can also improve sleep-this mineral can help relax muscle nerves and fibers.
(5) Almonds
This delicious nut is rich in protein, fiber and vitamin E, a powerful antioxidant. It contains the mineral magnesium, which is necessary for the human body to generate energy, shape muscle tissue and maintain blood sugar. Stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. However, the most magical function of almond is that it can prevent the body from absorbing heat. Studies have found that the composition of almond cell wall can reduce the body's absorption of fat. Therefore, the stomach has already "thinned" itself before digesting almonds.
2, contribute to the exercise of thin waist
(1) chair movement
I like to sit in a chair with my hands on the armrests and lean back. Note that there is no chair, just imagine sitting in a chair. After that, I slowly squatted down and felt my ass really sitting in the chair. When doing this action, the waist should be hard, the position of the feet should not move, and the thighs should bear the weight of the body.
(2) Sitting side waist extension
Sit with your legs crossed and your back straight. Inhale, raise your left hand over your head and stretch to the right. When you reach the limit, exhale and feel the extension of your left body. Hold for 5 seconds. Return to the original position and then repeat the above action on the other side. 4 times on each side.
(3) Lateral elevation
Lie on your side, support your head with your left hand, support your body with your right hand in front of you, lift your right leg and lift your leg sideways, and curl your left leg. Pay attention to the body straight, toes down, heels up. Slow down. If you feel sore on one side of your hip after finishing, it means that the action is correct. Repeat 20 times on each leg. This is the most common action, but it is useful to stick to it. In addition, every time you finish 20, you can pat the sore place with your hand to relax your muscles.
(4) the flexion movement on the fitness ball
Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.
3. How to lose weight quickly?
1. Avoid wearing low-waisted tights for a long time.
In order to have a more perfect lower body curve, many people will choose tight pants and low-waisted pants. But after all, it is not a supermodel figure. Clothes that are too tight tend to lose excess fat. After a long time, even without the waist of a bucket, I can squeeze one out for you. It is recommended to wear comfortable and loose clothes at ordinary times.
2. Love to drink water
Drinking more water can promote the body to speed up metabolism and help the body to discharge waste, and the waist and abdomen are the most prone to accumulate fat, and drinking more water has obvious effect on thin waist. MM who doesn't like drinking water can try honey water or lemonade, which is not only slimming, but also has a good beauty effect!
sit up
For most MMs, they usually spend the most time sitting, so it is really important to sit correctly or not! You know, being fat also has a memory. Incorrect sitting posture not only affects the beauty of posture, but also leads to hunchback and easy accumulation of fat. Therefore, we must always remind ourselves to hold our heads high and avoid hunchback posture.
take exercise
Exercise can effectively exercise the muscles of the waist and abdomen and help improve the waist curve. So what exercise should you do if there is a lot of fat on both sides of your waist? Let's study with professional coaches. All you need is a yoga mat, which you can practice at home and gird your waist for a month!
The first group: put your hands behind your head, lie on your side, your feet are opposite, your legs are arched and you do side sit-ups.
The second group: bend your knees and put your legs, raise your head, put your upper body on the yoga mat, and touch your hands back and forth near your heels.
The third group: flat support posture, using waist and abdomen strength, leaning left and right.
The fourth group: the upper body lies flat on the yoga mat, legs together, swinging in the air.