1, a small coup necessary for slimming
1, eat fruit without drinking or drink less juice: because eating whole fruit feels much fuller than drinking juice.
2. Drink skim milk instead of whole milk: Because their protein content is the same, and drinking skim milk will make you feel full of protein instead of fat.
3. Drink clear soup instead of thick soup: drinking some soup before a formal meal will help you eat less, but don't drink the chowder containing meat.
4. Eat fresh fruit instead of dried fruit: After any food is dehydrated, the calories will rise. In the case of the same calorie intake, the weight of fresh fruit is greater, which is more conducive to weight loss.
5. Eat fruit instead of biscuits: Even fat-free biscuits have higher calories than French fries! And because it has neither water nor fiber, it can't make people feel full. It is best to eat a plate of strawberries with high moisture and fiber content.
6. Eat fruit instead of salad: fruit is low in calories, but if it is mixed with salad dressing and sugar, the advantage will be gone. Ordinary salad dressing mostly contains more fat. Even adding a few spoonfuls to a plate of fruit will make the heat soar. It is better to eat fruit directly.
2. Small moves to lose weight
1, lift your shoulders and abdomen.
Lie on your back on the bed, knees bent, palms pressed against the mattress and placed near your hips. Inhale and abdomen, and raise both shoulder blades at the same time. Inhale and exhale, while lowering your shoulders. Repeat 10 to 15 times.
Step 2 turn over in bed
Do you linger for a few minutes after the alarm clock rings every morning? Make good use of your time in bed. Turn over in bed and exercise your muscles. After a night's rest, lie on your side with your arms out from behind, open your palms and bend your knees. Turn your head and knees in opposite directions. When you turn over, your head and arms should also turn together. Repeat 10 times. Then do it on the other side.
Step 3 twist your spine
Lie on your back with your knees bent and your arms extended to your sides. Tilt your knees to the left, your eyes to the right and your shoulders against the bed. Finally, hold this action for 5 seconds, and then do it on the other side. Do it three times per side.
4. Cat Stretching
Kneel on the bed and support the bed board with both hands. Abdomen in, head down, body in a round shape, then stop and take three deep breaths. Then relax, hunch your back, look up at the ceiling and take three deep breaths in this position. Repeat the last pose three times. Lying down for one night, the back may become stiff, which can relieve the waist well.
Step 5 put your knees against your chest
Lie on your back in bed, straighten your legs, lift your left leg, and grab your thighs from behind with your hands. Then slowly pull your knees to your chest until you feel a stretch in your legs, and keep this action for 8 seconds. If the skill of this movement can improve the difficulty a little, on the basis of this movement, look up and put your forehead close to your knees. Hold for 8 seconds and then change to the other leg, and do it three times for each leg.
6.tiptoe and heel
After the above actions, you need to make a small gesture to lose the fat on your thighs, that is, tiptoe heels. Feet are hip width apart and toes are forward. Then slowly stood on tiptoe and began to squat, feeling like sitting in a chair. Hold this position for 3 seconds. Repeat 10 times a day. Don't underestimate this action. Keep exercising every day, and the fat on your thighs will gradually decrease.