1, efficient fat burning motion mode
Straighten your back
First of all, fully stretch your back and straighten your waist. People often bow unconsciously, so we should overcome this bad habit, otherwise it will reduce the effect of walking to lose weight.
Lift your knees.
When stepping, raise your knees as high as possible, which can consume more energy. Be careful not to lean forward and stretch your back as much as possible.
Raise your knees when kicking.
When kicking, raise your knees as high as possible. If the action range is small and the stride is small, the energy consumed is also small. Big moves are the key.
Heel first landing
When landing on one foot, the heel should land first to achieve the effect of tightening the toes, and the center of gravity naturally moves forward and then transitions to landing on all feet.
Kick your hind legs hard
After stepping, the heel at the back is raised and the toes touch the ground. At the same time, swing your arms hard, not only pulling your knees back, but also exercising your shoulder muscles.
Waist enlargement exercise
When walking, not only leg movements, but also waist movements. Exercise around the waist can tighten the muscles of the waist and buttocks.
The above are some exercise methods about burning fat efficiently introduced by Bian Xiao, so how to burn fat effectively in the diet? What ingredients do you recommend?
2. What are the common ingredients that can reduce weight?
bamboo shoots
Calorie: 19 kcal (100g) edible bamboo shoots are low in fat, sugar and fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, help digestion, prevent constipation, but also prevent colorectal cancer. Bamboo shoots contain less fat and starch, which is a natural low-fat and low-calorie food and a good product for obese people to lose weight.
Bean sugar
Calorie: 18 kcal (100g) has the function of clearing cholesterol and fat accumulation on blood vessel wall and preventing cardiovascular diseases. Regular consumption of mung bean sprouts can clear away heat and toxic materials, induce diuresis and dehumidification, and relieve hangover and clear away heat. People who are addicted to alcohol, tobacco and fat, if they often eat mung bean sprouts, can play the role of clearing stomach, reducing fever and cleaning teeth, while preventing the formation of subcutaneous fat.
pawpaw
Calories: 27 calories (65,438+000 g papain in the edible part of papaya can decompose fat into fatty acids. Papain contains an enzyme, which can digest protein, which is beneficial to human digestion and absorption of food, so it has the function of invigorating the spleen and promoting digestion. At the same time, it can also treat edema and beriberi and improve joints.
pineapple
Calories: 4 1 kcal (100g edible part) Pineapple fruit is rich in nutrition, containing vitamins such as vitamin C, carotene, thiamine and nicotinic acid. And trace elements such as calcium, iron and magnesium that are easily absorbed by the human body. The protease contained in pineapple juice, peel and stem can help protein digest and decompose fish, which is suitable for eating after a big meal.
cucumber
Calorie: 15 kcal (100g) Edible cucumber contains vitamin C, vitamin B group and various trace minerals, which is rich in nutrition and crisp and refreshing when eaten raw. From the point of view of nutrition, cucumber skin is rich in nutrition and should be eaten raw. However, in order to prevent the harm of pesticide residues to human body, cucumber should be soaked in salt water 15-20 minutes before being washed and eaten raw. When soaking cucumbers in salt water, don't pinch your head and remove the roots. Keep the cucumber intact and avoid the loss of nutrients in the cut surface during soaking. In addition, cold salad should be cooked and eaten now, and it should not be put for a long time after it is done, which will also lead to the loss of vitamins.
tomato
Calories: 19 kcal (100 g edible tomatoes are rich in vitamin A, which is good for vision protection and skin repair after sun exposure. It is best not to sprinkle sugar on cold tomatoes, otherwise the sweetness may affect the appetite. Obese people, diabetics and hypertensive patients should not eat the sugared tomato salad called "Flame Mountain".
sweet pepper
Calories: 22 calories (100g edible pepper is the food with the richest vitamin C content in all vegetables. Vitamin C can improve human immunity and help to resist various diseases. In summer, people catch colds easily and often go out. They have more contact with the external environment and more chances of being infected with the virus, so they need to improve their immunity.
Summary: The above small series introduces some exercises about efficient fat burning and recommendations of dietary ingredients. I hope friends who want to lose weight can try to achieve the effect of losing weight and burning fat!
3, detoxification diet food
Top 1 mustard
It is rich in plant fiber, B vitamins and minerals such as potassium, magnesium and zinc. Can promote gastrointestinal peristalsis, dredge the digestive tract, at the same time can expel toxins from the body, play a role in clearing the intestines, and often eat can not only lose weight.
In addition, rich B vitamins can promote the metabolism of the liver, protect the liver, and improve the efficiency of converting sugar, fat and protein into heat.
Top 2 burdock
Burdock is rich in mannan, dietary fiber, choline and other nutrients. Among them, mannan is a kind of hemicellulose soluble in water. After absorbing water, it can expand 80- 100 times, and it is easy to feel full. It is an ideal diet food for dieters.
Top three peas
The rich fiber in peas can stimulate the digestive system, expel human toxins, and make people feel full easily without worrying about accumulating too much calories.
Top4 tomato
Tomatoes are the first choice for many diet recipes. Eating tomatoes regularly can improve human function, help eliminate toxins, prevent the fat in plants from being absorbed by the human body, and help burn fat.
Top5 wax gourd
Wax gourd can help the body consume excess fat, it has diuretic effect, so that excess water in the body is excreted with urine.
Top6 kelp
Kelp is rich in dietary fiber, protein, iodine, potassium, magnesium and other minerals. Eating kelp regularly can improve the function of thyroid gland in the body, promote the consumption of calories, and then achieve the purpose of detoxification and slimming.
Top7 tofu
Protein in tofu contains a variety of essential amino acids, which can improve human immunity, adjust the balance of water and electrolyte in the body, and achieve the effect of losing weight.
Eight Flammulina velutipes
Lecithin contained in Flammulina velutipes can make the body fat in liquid state, which is beneficial to the complete consumption of body fat, and can drive the body fat to move, so that the fat distribution is reasonable and the figure is symmetrical.
Top9 corn
Corn can control hunger, regulate the metabolism of sugar and fat, improve blood circulation and have a very good weight loss effect.
Top 10 salmon
If the body is short of water, the metabolic rate will decrease and the fat burning will also decrease. Salmon, on the other hand, helps to regulate the water balance in the body, thus accelerating the formation of new speed.