Three meals strictly follow the golden rule.
JINI will follow several rules in her diet, such as drinking plenty of warm water every day, eating almost no starch, focusing on protein and vegetables, and avoiding seasonings as much as possible. She only uses a small amount of black pepper to flavor, and keeps the habit of drinking yogurt every day and fasting after 7 pm. It can not only help digestion, but also reduce calorie intake. In addition, she also put forward a suggested method for the distribution of three meals:
Breakfast: add a liter of water to apples or tomatoes to make juice for drinking. In addition, put blueberries as a staple food in yogurt. If you really want dessert or cookies, JINI suggests eating them together at breakfast so that your body can digest them completely all day, but she also emphasizes that you can only make an exception once a week!
Lunch: JINI actually eats everything for lunch, but most of them are 1/3 bowls of rice+white meat such as chicken, salmon or tuna to supplement protein, plus a lot of vegetables and mushrooms, so the diet is very light.
Dinner: JINI only eats chicken salad with no more than 50 calories for dinner, so eating it will not cause burden and calories to the body!
Make a detailed weight loss plan and adjust the exercise according to physical strength.
Many people have no motivation to lose weight because they feel troublesome, so JINI suggests that it is best to make a detailed weight loss plan. Before implementing the weight loss plan, you must first understand your physical condition. For example, JINI's initial physical condition was not very good, so the plans she made for herself were simple small exercises such as walking, taking stairs and squatting, which not only conformed to her physical condition, but also brought sports into life conveniently!
The first trick: roll up and get up.
Lie on your back with your legs at 90 degrees and your legs flat on the ground. Lift your legs slowly. Pay attention to your abdomen at this time. When your leg reaches the most unbearable position in your abdomen, stop and keep it until you can't stand it. Put it down slowly. Slowly put it down with your abdomen and cooperate with breathing. You can take your time. You can do three groups and ten groups at first. After getting familiar with the essentials, you can appropriately increase the amount of exercise.
The second measure: supine leg lift.
This method is relatively simple, the body lies flat and the back is close to the ground. Always keep the abdominal force, pay special attention to the position below the navel, keep your legs straight, keep moving at a constant speed, and don't touch the ground when you put them down. Ten are a group, and you can do more than three groups according to your own situation.
The third measure: abdominal breathing
Abdominal breathing is to bulge the stomach when inhaling and tighten it when exhaling. This is the most basic training for girls who practice yoga or vocalization. The advantage of abdominal breathing is that it can stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth. When we usually walk or stand, as long as we contract the abdomen and cooperate with abdominal breathing, we can make the muscles of the lower abdomen tight and achieve the goal of slimming your lower abdomen. You may not be used to it at first, so you must stick to it.
The fourth measure: tiptoe landing.
First lie flat, let the thighs bend at a right angle of 90 degrees, while the calves are parallel to the ground. Hands naturally lie flat on your sides, palms down. At this time, the upper body should be tight and the back should be close to the floor. Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.
The fifth measure: supine alternation
The main exercise area of this supine alternating method is the lateral abdominal muscles. Put your hands behind your neck, bend your legs, and then kick one leg alternately. Pay attention to the distance between the kicked leg and the ground, but not too high, so that the foot does not touch the ground, and then the other side. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups.
The sixth measure: bend your legs and abdomen.
Lower abdominal muscles are exercised by this method of bending legs and abdomen. First of all, keep your upper body still, put your hands on your sides, and bend your legs back to abdomen. When your legs are down, keep them straight and don't touch the ground. At the same time, control your abdomen. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds.
Exercise every day and supplement protein after exercise.
After doing a good job of diet control, reducing fat depends on a lot of exercise! Besides going to the gym, JINI usually does some exercises at home, such as flat support, sit-ups and cycling. In addition, she will eat boiled eggs, bananas or drink soy milk after exercise to repair muscles and energy, which can accelerate weight loss more effectively.