1, which exercises can reduce weight and thin waist?
1, sit on your knees and move down.
Keep your spine straight, your knees bent, sit on your ischium, your feet flat on the ground, your ankles together, and your hands behind your back as support.
Focus on your abdominal muscles, lower your legs to the left until they are about 6 feet off the ground, keep your ankles pressed together and your shoulders forward. Turn your feet, but don't leave the ground. Hold 1 sec, then slowly pull your leg up with your abdominal muscles, and then turn right. Don't put your knees directly on the side, pay attention to control your movements. Do it while doing it 1 min.
2, lateral pressure movement
The book on the right is lying on the ground, legs straight. The forearm of the right hand surrounds the waist and the right hand is placed on the left hand. Put your left hand behind your head and point your left elbow at the ceiling. A simple version: don't lift your legs, just lift your upper body.
Using your left deltoid (not your right arm), contract your abdomen and your left shoulder about 2 to 3 feet off the ground, lift your left leg about 12 feet, keep this action for 2 seconds, and then slowly return to the initial position.
At first, do it five to eight times on the left and right sides of your body. Slowly increase to 12 to 15 times on both sides of the body. Do it every time 1 to 2 groups, and rest between each group 1 minute.
2. What foods can reduce weight and thin waist?
1 oat
Oats are rich in fiber and water-soluble fiber, which is very helpful for defecation. At the same time, it can also reduce calorie intake, delay the emptying time of gastrointestinal tract, easily produce satiety, increase the volume of feces, shorten the retention time of feces in large intestine, and avoid intestinal absorption of residual toxins, which is very helpful for environmental protection in vivo.
How to eat:
1, oatmeal: You can buy processed oatmeal sold in the market, add half sugar and hot soybean milk to brew it directly, it will be delicious, or buy raw oatmeal, add water and your favorite seasoning, and cook it into oatmeal.
2. Oat drinks: At present, there are canned oat drinks on the market. Try to buy sugar-free drinks to avoid excessive calorie intake.
No.2 sweet potato
Sweet potato is rich in nutrition and high in dietary fiber. Regular consumption can stimulate gastrointestinal peristalsis. In addition, sweet potato is rich in oligosaccharides, which is beneficial to the growth of probiotics and the health care of large intestine. The water-soluble fiber contained in it can keep the elasticity and patency of blood vessels, and finally achieve the effect of losing weight.
How to eat:
1. Steamed sweet potato: I want to eat sweet potato to increase gastrointestinal peristalsis and reduce waist circumference. Finally, I have to steam it, wipe the skin with a brush and cook it in an electric rice cooker.
2, sweet potato porridge: You can add some water to white rice and boil it into sweet potato porridge, which is very useful for healthy and thin waist.
The third apple
Apple contains a peculiar pectin, which is a kind of soluble fiber, and it will swell when it meets anyone, so eating apples and drinking water will make you feel full, and apples are rich in fiber, which can promote gastrointestinal peristalsis, greatly help defecation, and finally achieve the effect of slimming.
How to eat:
1, Eat: Eating the whole apple can better eat pectin components and better promote the effect of gastrointestinal peristalsis. Because the apple skin contains a lot of crude fiber, it is best to wash the apple skin and eat it together.
2, salad: cut the apple into small squares, add yogurt or yogurt, and mix into a salad. It is recommended to choose yogurt or sugar-free or low-sugar yogurt to avoid excessive calorie intake.
No.4 cucumber
Compared with other nutritious vegetables, cucumber contains less nutrients. Moreover, malonic acid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.
How to eat:
1, sweet and sour cucumber: cucumber 500g, proper amount of vinegar and sugar. Take out the cucumber, cut it into thin slices, marinate it with salt and pour out the salt water. Wash with cold boiled water and drain. Add sugar and vinegar and stir well.
2, cucumber juice: 3-4 fresh cucumbers, a little honey. First, wash the cucumber, peel and remove seeds, and put it into a juicer for fresh squeezing. According to personal taste, add appropriate amount of honey and stir.
No.5 white radish
Radish contains spicy mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin. This is one of the recipes for slimming waist in winter.
How to eat:
1, white radish juice: Wash the white radish and cut it into pieces, then put it into a juicer, add a little crystal sugar and a proper amount of white water, and the squeezed white radish juice is very sweet and refreshing, which can effectively control the heat absorbed by our body whether we drink it at ordinary times or before meals.
2, ginger white radish soup: regular drinking ginger white radish soup can strengthen the body's blood circulation efficiency and effectively control appetite. Especially in cold weather, it can maintain the stability of body metabolism and avoid obesity. Slice the ginger and washed white radish first, wash the onion and leave a beard. Then put the ingredients into a casserole, add appropriate amount of water and cook for about 30 minutes. Adding a little honey can not only flavor but also prevent constipation.
3. What foods can reduce weight and thin waist?
1 oat
Oats are rich in fiber and water-soluble fiber, which is very helpful for defecation. At the same time, it can also reduce calorie intake, delay the emptying time of gastrointestinal tract, easily produce satiety, increase the volume of feces, shorten the retention time of feces in large intestine, and avoid intestinal absorption of residual toxins, which is very helpful for environmental protection in vivo.
How to eat:
1, oatmeal: You can buy processed oatmeal sold in the market, add half sugar and hot soybean milk to brew it directly, it will be delicious, or buy raw oatmeal, add water and your favorite seasoning, and cook it into oatmeal.
2. Oat drinks: At present, there are canned oat drinks on the market. Try to buy sugar-free drinks to avoid excessive calorie intake.
No.2 sweet potato
Sweet potato is rich in nutrition and high in dietary fiber. Regular consumption can stimulate gastrointestinal peristalsis. In addition, sweet potato is rich in oligosaccharides, which is beneficial to the growth of probiotics and the health care of large intestine. The water-soluble fiber contained in it can keep the elasticity and patency of blood vessels, and finally achieve the effect of losing weight.
How to eat:
1. Steamed sweet potato: I want to eat sweet potato to increase gastrointestinal peristalsis and reduce waist circumference. Finally, I have to steam it, wipe the skin with a brush and cook it in an electric rice cooker.
2, sweet potato porridge: You can add some water to white rice and boil it into sweet potato porridge, which is very useful for healthy and thin waist.
The third apple
Apple contains a peculiar pectin, which is a kind of soluble fiber, and it will swell when it meets anyone, so eating apples and drinking water will make you feel full, and apples are rich in fiber, which can promote gastrointestinal peristalsis, greatly help defecation, and finally achieve the effect of slimming.
How to eat:
1, Eat: Eating the whole apple can better eat pectin components and better promote the effect of gastrointestinal peristalsis. Because the apple skin contains a lot of crude fiber, it is best to wash the apple skin and eat it together.
2, salad: cut the apple into small squares, add yogurt or yogurt, and mix into a salad. It is recommended to choose yogurt or sugar-free or low-sugar yogurt to avoid excessive calorie intake.
No.4 cucumber
Compared with other nutritious vegetables, cucumber contains less nutrients. Moreover, malonic acid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.
How to eat:
1, sweet and sour cucumber: cucumber 500g, proper amount of vinegar and sugar. Take out the cucumber, cut it into thin slices, marinate it with salt and pour out the salt water. Wash with cold boiled water and drain. Add sugar and vinegar and stir well.
2, cucumber juice: 3-4 fresh cucumbers, a little honey. First, wash the cucumber, peel and remove seeds, and put it into a juicer for fresh squeezing. According to personal taste, add appropriate amount of honey and stir.
No.5 white radish
Radish contains spicy mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin. This is one of the recipes for slimming waist in winter.
How to eat:
1, white radish juice: Wash the white radish and cut it into pieces, then put it into a juicer, add a little crystal sugar and a proper amount of white water, and the squeezed white radish juice is very sweet and refreshing, which can effectively control the heat absorbed by our body whether we drink it at ordinary times or before meals.
2, ginger white radish soup: regular drinking ginger white radish soup can strengthen the body's blood circulation efficiency and effectively control appetite. Especially in cold weather, it can maintain the stability of body metabolism and avoid obesity. Slice the ginger and washed white radish first, wash the onion and leave a beard. Then put the ingredients into a casserole, add appropriate amount of water and cook for about 30 minutes. Adding a little honey can not only flavor but also prevent constipation.