1, the healthy method of thin abdomen
Experts say that eating dinner four hours before going to bed is not easy to gain weight. However, if you already have a small belly, you might as well arrange dinner before 6 o'clock in the evening, so that the stomach has enough time to digest and empty before going to bed, so that the abdomen will not accumulate fat and it is possible to have a flat abdomen.
1, traditional Chinese medicine thin abdomen
Traditional Chinese medicine can regulate physique and promote fat metabolism. Please consult Chinese medicine. According to one's own constitution, it will have a good effect to prescribe several Chinese medicines for promoting peripheral blood circulation, regulating gastrointestinal function and sweating. But be careful to choose Chinese medicine that suits your physique, and the effect of thin abdomen will be good! !
2. Sea salt massage
After taking a shower, grab a handful of sea salt, massage your abdomen clockwise around your navel for 50 times, then counterclockwise for 50 times, and then massage your hands up and down for 50 times. Sea salt can promote the body to discharge waste, promote fat metabolism, replenish minerals for the skin, and make the abdominal skin delicate and firm. Stick to 1-2 months, and you will find that your waistline has shrunk!
3. Abdominal breathing
I have also introduced abdominal breathing to lose weight before. In fact, abdominal breathing can also thin the lower abdomen, because abdominal breathing can not only stimulate gastrointestinal peristalsis, promote the excretion of feces in the body, but also accelerate the burning of abdominal fat. When sitting on the sofa watching TV or lying in bed every night, do abdominal breathing for ten minutes: inhale slowly and heavily through your nose, feel your abdomen bulge slowly, hold your breath for a few seconds, then exhale slowly from your mouth and feel your abdomen sink. Pay attention to abdominal breathing, 5-6 times per minute. When breathing, focus on the ups and downs of the abdomen, and stick to it for a month every day to see the effect.
4. Turn gymnastics in bed
Lie flat on the bed, cross your hands on your chest, keep your back close to the bed, bend your legs slightly, turn your head and upper body to the left, and turn your legs to the right at the same time. After a few seconds' pause, turn your head and upper body to the right and your legs to the left. Repeat this action for 1 ~ 2 minutes, and you will feel slight fever and sweating in your abdomen. Stick to it for a week, and you will soon see the thin waist effect! It is said that this seemingly simple action is also the secret of Nicole Kidman's graceful figure!
5. Eat calcium tablets before going to bed
There are three kinds of fat in human body: omentum fat, subcutaneous fat and blood lipid. Subcutaneous fat can lead to obesity, and blood lipids can lead to terrible cardiovascular diseases. Omental fat hangs under the stomach like a big pocket, and excess heat and fat will accumulate in this pocket, making the waist circumference thicker and the abdomen protruding. Sufficient calcium can make omental fat dissolve quickly. The best absorption time of calcium is at night, so calcium supplementation before going to bed can thin your stomach. But it is unwise to drink milk instead of calcium tablets before going to bed, because milk contains a lot of protein and neutral fat, which slows down the metabolism of the human body at night and can't be consumed, but it will make the lower abdomen bigger!
6, prone to sleep thin abdomen
If you eat too much at night, sleeping on your back will make excess fat accumulate around the lower abdomen, forming a bucket waist and protruding the lower abdomen, because the pressure on the lower abdomen is almost zero! Simply changing sleeping position can help and promote the metabolism of digestive and circulatory system and consume more calories! Taking a prone position can consume more waist and abdomen fat and quickly flatten the lower abdomen. However, it should be noted that sleeping on your stomach will cause pressure on your spine and even cause difficulty breathing, and you should adjust it according to your physical condition.
2. How to lose weight effectively
Many friends will be obese, which is also the most distressing thing for many friends. There are many ways to lose weight, and the effect of losing weight is not necessarily. Many friends usually do not pay attention to living habits, which will lead to obesity. Therefore, it is necessary to advocate going to bed early and getting up early every day.
Early to bed and early to rise helps to lose weight.
Benefits of getting up early: let metabolism enter high-fat burning mode as soon as possible.
Girls who want to lose weight can try to get up early in the sun. According to the US "Health Day" website reported on April 2, getting up early in the sun helps to lose weight. If you can feel the sunshine every morning, it is related to the loss of appetite and calorie intake, suggesting that it may be helpful to lose weight by going to bed early and getting up early.
The experimenter asked 54 people to record their diet and sleep for a week, and the subjects would carry sensors to detect the time and intensity of their exposure to light. The results showed that people who were exposed to strong light in early daytime were the slimmest, while those who were exposed to 500 lux light at night 1 hour were equivalent to an increase of 1.28 points in height and body mass index. This shows that the earlier exposure to sunlight, the lower the height and body mass index.
The researchers analyzed that by changing the circadian rhythm, people can get better sleep, and at the same time, the morning sunshine will also help regulate appetite and metabolism. This also explains why people lose weight in summer, that is, they can get more sunshine earlier.
Tip: you can receive 20~30 minutes of sunlight between 8 am and noon. If you can't go out, you should also work by the window, or make sure that the lighting conditions in the working environment are sufficient.
How to form the habit of getting up early
Getting up early should be gradual. It is easier to get up a few minutes every day than to get up an hour suddenly.
First of all, get up early 15 to 30 minutes than usual, stick to it for a week, get up early after getting used to it 15 to 30 minutes, until the best time is adjusted.
You can put the alarm clock away, so you have to force yourself to get up to turn it off.
It's best to get dressed or put on pajamas and leave the bedroom after getting up.
Getting ready to get up early the night before and thinking about what to do after getting up can also quickly cultivate the habit of getting up early. For example, fold the clothes in advance and put them on the bed, so that you can put them on directly, so that everything can be planned and you can get up in one go.
Finally, if you are afraid that your willpower is not enough, you can ask your friends to get up early and urge each other. It will be much easier to stick to it. You can also arrange to make breakfast for your family every day and get up with what you want to do every day, so it is not so difficult to get up early.
How to use the early morning?
How to eat breakfast?
After a long night's consumption, the human body needs breakfast to supplement it, but many people don't eat breakfast because they are in a hurry to go to work, which is not desirable. Eating breakfast early can make you energetic all day.
Drink a glass of warm water first. Replenishing the water lost when sleeping at night can accelerate the metabolism of renal glands, clean up the stomach and achieve the effect of detoxification.
Eat some coarse grains. Supplement dietary fiber and pad the stomach.
Eat more protein. Just a cup of milk or a cup of soybean milk, and then a poached egg, so that the body can eat high-quality protein.
Finally, add fruits and vegetables. Fruits and vegetables are rich sources of vitamins A and C, which can promote intestinal peristalsis and maintain acid-base balance in the body.
2. What kind of exercise do you choose?
Just getting up is not suitable for strenuous exercise. You can practice some soothing stretching exercises and use these ten to twenty minutes to open your body.
Chest expansion and stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head, then cross your fingers, palms outward, take a deep breath, extend your ankles as far as possible, and lift your toes up 90 degrees. Exhale after completion, relax and repeat the action several times.
Thin waist stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head and palms up. Then cross your fingers, palms inward, take a deep breath, and at the same time straighten your toes and extend your legs downward. Exhale after completion, relax and repeat the action several times.
Abdominal contraction and extension exercise
Lie flat on the bed or mat, face down, legs together, body relaxed, hands on the ground. Take a deep breath, bend your left leg 90 degrees, and support your upper body with abdominal strength. Exhale after completion, relax and repeat the action several times.
The benefits of going to bed early: ensuring sleep time and promoting leptin secretion.
Lack of sleep will lead to the disorder of physiological clock, which is also one of the causes of obesity. Most people tend to associate sleepiness with obesity, ignoring the potential connection between "lack of sleep" and obesity, but in fact they are inseparable. A study involving 68,000 American women for 16 years shows that those women who can only sleep for 5 hours a day weigh more than those who can sleep for 7 hours a day 15 kg.
This is mainly due to the lack of sleep time, which leads to the disorder of human physiological clock and affects the secretion of hormone "leptin" in the body, and "leptin" is an important element to maintain weight. In addition, when people lack sleep, they are often too lazy to move because of lack of energy, which is also easy to cause obesity.
Tip: When your body craves sleep, it doesn't crave food.