Action 1: Sit in a chair, bend your legs and knees together, straighten your toes, put your hands around your calves, put your forehead on your knees, keep breathing naturally and relax your shoulders.
Action 2: Hook your toes back and hold your toes with your hands. Pull your toes back as far as possible. Try to relax your ankle.
Action 3: Put your legs together, lean forward, put your chest, waist and abdomen on your thighs, and put your hands around your calves.
Action 4: Inhale, straighten your legs forward, exhale, push your hands forward as far as possible, straighten your toes, and keep breathing naturally 10- 15 seconds.
Efficacy: Promote blood circulation of lower body, regulate spinal nerves, activate meridians, and restore muscle elasticity and vitality.
Exercise tip: When doing actions 3 and 4, you can lean the chair against the wall to prevent the chair from slipping. And the height of the chair must be appropriate. If you can't make your chest stick to your leg, you can take your time.
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You may wonder, why do you eat carefully all day while others are not fat, but your waist and abdomen are obviously better? The answer lies in metabolism.
Metabolism is like a small machine in the body, burning calories all the time. Due to genetic factors, some women burn fat faster. However, age, weight, diet and exercise habits will also play a role. With the increase of age, the metabolic rate of women will gradually decline. I have lost five or six pounds of muscle every 10 years since I was in my twenties. In other words, when you are 35 years old, you burn less calories every day 100 kcal than when you are 25 years old. Although this sounds worrying, there are some simple ways to tap the body's fat burning potential.
The following 14 tip is to tell you how to burn the fat-burning flame in your body. As long as the law is implemented, I believe that slimming, bodybuilding and weight loss will become a piece of cake.
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Quick weight loss coup 1: Don't drastically reduce calories.
Adopting a very low calorie diet is not an effective way to lose weight. Because there is a program in the human body to automatically maintain normal weight, if you suddenly lose 65,438+0,000 kilocalories from your diet, your body's basal metabolic rate (the calories your body needs to maintain basic physiological functions, such as breathing and heartbeat) will automatically slow down, because your body now thinks you are hungry.
So, how many calories should the human body consume every day? It depends on your activities. You multiply your current weight (pounds) by 1 1, and the result is the calories you should need every day. For example, your weight is 120 kg, and your normal daily calorie consumption is about 1320 kcal. Unless your height is less than 5 feet (1.52 meters), don't let your daily calorie consumption be less than 1200 calories. Studies have shown that women who consume less calories than this value will reduce their basal metabolic rate by as much as 45%.
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Quick weight loss coup 2: Be sure to eat breakfast.
Breakfast is one of the three meals a day, which is closely related to metabolism and weight loss. Many studies show that people who eat breakfast are more likely to lose weight than those who don't. Because people's metabolic rate is very low during sleep, they can only resume rising when they eat again. Therefore, if you ignore breakfast, your body can't burn fat before lunch as usual. This is why it is wise to eat a diet containing 300-400 kilocalories for breakfast, because breakfast is the starter of metabolism.
Researchers at Australian universities compared the effects of high-fat breakfast and high-fiber carbohydrate breakfast, and found that people who ate high-fat meals were hungry faster after meals. It takes longer for the body to digest and absorb a high-fiber carbohydrate diet than a fatty food, so as not to cause large fluctuations in blood sugar levels, so it will take longer to be hungry. Therefore, breakfast should contain a lot of high-fiber carbohydrates.
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The third secret of losing weight quickly: eat more protein.
Studies have shown that adequate intake of protein can improve the metabolic level of human body and make human body burn 150-200 kilocalories every day. Protein is mainly composed of amino acids, and it takes more time for the body to digest such foods than to digest fats and carbohydrates. Therefore, to break them down, you need to burn more calories.
Of course, this does not mean that people's diet must be dominated by high protein. However, you should ensure that 10%-35% of the total daily calories come from protein (such as fish, chicken, low-fat cheese, yogurt and beans), so as to achieve a balanced diet.
Related reading: 10 A coup to make the waist lose 3CM quickly.
Tip 4: Increase the number of meals.
Eating four or five small meals a day can maintain a vigorous metabolism level better than three big meals. The time between meals should be kept within 2-3 hours as far as possible, and protein food should be guaranteed for each meal, because it is an enhancer of metabolism. For example, if you eat high-fiber grains and fruits for breakfast, you should eat yogurt and fruits for an extra meal between breakfast and lunch. Try to eat 100g chicken (or fish) with vegetable salad for lunch. In the afternoon, you can eat a banana and a piece of low-fat cheese. Try to eat less dinner. You can have 1 serving 100- 150g of turkey, fish or 1 serving of protein food, plus 1 serving of vegetables.
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Tip 5: Eat more "good" carbohydrates.
Refined carbohydrates, such as bagels, white bread, etc., will make the insulin level fluctuate violently, correspondingly promote the storage of fat in the body, thus reducing the metabolic rate of the body. Therefore, when supplementing carbohydrates, people with high cellulose content, such as vegetables, fruits and whole grains, should be given priority. These are "good" carbohydrates, and these foods have little effect on insulin levels.
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Quick weight loss secret 6: give up alcohol addiction
Would you like a cocktail or other strong liquor before dinner? Then please think twice when you take the cup. Recently, many studies have shown that drinking before meals will make people consume 200 kilocalories more. Another study found that when the body plays a metabolic function, the first thing to burn is the heat contained in alcohol. In other words, calories in other diets may be stored under the skin in the form of fat. If you are really addicted to alcohol, you might as well drink a little. Each glass of wine contains only 80 kilocalories and a lot of healthy antioxidants.
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Quick weight loss trick 7: keep breastfeeding.
Dairy products must be available every day. A study published in the American Journal of Nutrition from June 5 to 10, 2003 pointed out that women who drink (eat) milk, yogurt and cheese three or four times a day will lose more than 70% fat compared with women who don't eat dairy products. The reason why dairy products lose weight is that calcium in milk interacts with other ingredients, which enhances the metabolic level of the body and increases the speed of burning excess fat. Women can get the best fat burning effect by supplementing 1200mg calcium while eating dairy products every day.
Related reading: 7-day fast weight loss method, lose 8 pounds a week.
Quick weight loss trick eight: drink more spicy soup
Studies have shown that putting a little pepper or stir-fry in the soup at lunch or dinner will temporarily increase the metabolic rate of the body at rest, because capsaicin will stimulate the body to release adrenaline, thus speeding up the metabolic level, thus improving the body's ability to burn calories. In addition, the researchers also found that pepper can suppress appetite and make people less likely to feel hungry after meals.
Related reading: lose 7 kilograms in 7 days and lose weight quickly.
Quick weight loss coup 10: eat more bananas.
Banana contains a lot of potassium, which can improve the metabolic level of the body by regulating the balance of body fluids. If the body is in a state of water shortage, the number of calories burned will be reduced. Therefore, the daily intake of 1200mg potassium should be guaranteed at least: a banana contains 450mg, a glass of milk contains 370mg and an orange contains 250mg.
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Tips for losing weight quickly 1 1: Don't ignore peanut butter.
Do you usually like peanut butter? In order to improve your metabolism and reduce the size of your waistline, take it as your diet companion from today, because peanut butter is rich in magnesium. Magnesium is a mineral, which improves metabolic function by providing energy for cells. Therefore, if you want to burn fat to lose weight, you should consume 320 mg of magnesium every day. The best foods containing this substance are peanut butter sandwiches made of whole wheat bread, dishes made of spinach and so on.
Related reading: 14 tips for fast weight loss and fat burning.
Quick weight loss coup 12: Eat sea fish often.
People who often eat fish can lower the leptin level in their bodies, which is very beneficial to reducing blood fat and losing weight, because the higher the leptin level in the body, the lower the metabolic rate of the body and the fatter the body. Therefore, if you want to be slim, you should eat 3-4 servings of fish every week.
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Quick weight loss coup 13: iron supplementation
Iron is very important for fitness. If iron intake is insufficient, the body will not be able to deliver enough oxygen to cells, thus reducing the level of metabolism. Adults should supplement18mg iron every day. In order to achieve this goal, you can either take iron, take multivitamins, or eat more iron-rich foods, such as lean meat, chicken, soybeans, fortified grains and so on.
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Tips for losing weight quickly 14: Drink green tea often.
Green tea is not only famous for its anticancer effect, but also has the function of improving metabolism. Anyone who drinks tea three times a day will increase his metabolic rate by 4%. In other words, you need to consume 60 kilocalories every day, which is equivalent to losing 6 pounds a year. This may be because green tea contains ingredients that can increase the level of norepinephrine, a chemical that plays an important role in accelerating metabolism. It can be seen that drinking tea can not only prevent and treat heart disease and cancer, but also play a role in losing weight.
Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product. Sanjiu Weight Loss Center (free consultation and ordering telephone: 400-700-5 139) reminds you! Unscientific methods of use, lack of perseverance, and failure to find the most suitable weight loss method for one's physique will all lead to unsuccessful weight loss.
morning newspaper
1. Eat oranges instead of orange juice.
Throw away the 1 glass of orange juice you drank in the morning, which is equivalent to 140 calories. Eating a whole orange has only 45 calories, which can reduce the intake of 95 calories. Oranges contain a lot of fiber, which can keep you full for a longer time.
Related reading: Eight winning secrets of losing weight quickly in 2008.
2. Eat less fried eggs.
Replace three whole eggs (258 calories) with four proteins (64 calories) and a quarter cup of egg replacer (30 calories), so you can eat less 164 calories. If you want to eat meat, replace three pieces of ordinary ham meat products (378 calories) with three pieces of lean meat (105 calories), and you can consume 273 calories less.
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Step 3 choose more suitable bread
You don't have to give up the enemy of bread at all, but you really need to choose it properly. Ordinary two pieces of bread only contain 195 calories, while sesame egg noodles contain much more calories. Therefore, try not to be attracted by those flavored breads, and only eat ordinary whole wheat bread. If you like bread with some cheese, try replacing ordinary cheese (102 calories) with two pieces of skim cheese (32 calories), which can reduce the energy intake by 70 calories!
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Step 4 replace milk with coffee
Replacing milk with coffee can reduce the energy intake by 70 calories, and replacing sugar with sugar can reduce the energy intake of 16 calories. If you take a walk before lunch, you can also burn 272 calories.
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5. Some easy-to-operate tips make you consume some energy in the morning.
Running on the treadmill for 30 minutes, or walking on an unpaved path for 30 minutes, can consume 500 calories, and you will find that your clothes are one size smaller unconsciously! 6. fast food lovers
If you like fried chicken chops, it doesn't matter. Replacing the large size (520 calories) with the small size (230 calories) can reduce the calorie intake of 290 calories. However, I remind you, don't order a Big Mac burger (560 calories), just order a regular one (260 calories), and you can save another 300 calories.
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7. China food lovers
Eat less! Eating only half of your meal can reduce 200 calories, and then drink less hot soup after dinner. You should remember the taboos of "soup, sugar, lying down and scalding". You can walk back to the company from the restaurant and make good use of your lunch break. You can reduce 328 calories in more than one hour.
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8. change your afternoon snack
Replacing biscuits with a small bag of dried fruits such as almonds or raisins (220 calories) can reduce the calorie intake by 440 calories, or give up dried fruits and eat an apple directly (80 calories). Replacing afternoon coffee with honey water is also a long-term and effective method. If you eat 300 calories less a day, you will eat 100800 calories less a year. I don't know, it's a shock!
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9. Plan a healthy diet reasonably.
Compared with vegetables, meat or chickens and ducks cooked with heavy oil, it is better to drink some broth (one spoon contains 1 calorie). Stir-fry in a non-stick pan, and don't use all kinds of heavy spices, lest you drink soup or water constantly to adjust the concentration of your stomach. Replacing peanut oil with olive oil can reduce your calorie intake by 70 to 90 calories. Of course, if the steamed vegetables are mixed with vinegar and light seasonings, it will be less 100 calories than the vegetables cooked with a lot of oil.
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10, throw away the seasoning.
Throw away all the complicated spices bought in the supermarket and replace them with simple things such as salt, vinegar and lemon juice, which can reduce 220 calories.
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1 1, continue to love pasta
It doesn't matter, you can continue to eat noodles, but you can save 500 calories by replacing all kinds of condiments with tomato soup. If you only eat half a bowl, congratulations, you will save more.
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12, stop eating pork.
Dinner with little seafood as meat, satisfy your desire to eat meat. Twenty cooked shrimps (100 calories) have 364 calories less than 1 kg pork (470 calories). Walking the dog for more than half an hour or walking after meals can also make you consume 82 calories.
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13. Pay attention to food and cooked food processed by microwave.
Microwave-processed food and cooked food are high in calories and sodium, so be sure to read the labels on the food carefully.
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14, don't give up snacks.
Just eat some low-calorie food, and you don't have to give it up completely, lest you really can't help eating too much one day.
Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product. Sanjiu Weight Loss Center (free consultation and ordering telephone: 400-700-5 139) reminds you! Unscientific methods of use, lack of perseverance, and failure to find the most suitable weight loss method for one's physique will all lead to unsuccessful weight loss.
Drink green tea three times a day. A survey by the University of Geneva in Switzerland found that in addition to caffeine, green tea also contains catechin polyphenols, which are phytochemicals that can improve metabolism.
Use interval training to strengthen exercise. If you walk for the same time and intensity, then day after day, the human body will become as tired as an exercise plan. Try another trick: interval training, which means changing the intensity of your exercise plan. Jog for one minute every five minutes. Every five minutes of cycling, increase one gear and ride for one minute. If you swim, accelerate after each swim. In this way, you can burn more calories in the same time.
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More than 3 activities. People who often play with their fingers or bend their knees burn at least 500 calories a day! In other words, you can lose 0.5 kg a week.
Take a small ball with you, so that you can exercise your hands often. This is one of the few exercises you can do at any time. It can strengthen hand muscles, both hand muscles and leg muscles. They all burn a lot of heat,
Don't be hungry. Reducing excessive calories will bring many unexpected side effects. Eat less hard, your metabolism will slow down, so you won't lose weight, and you won't want to get up from the sofa to exercise.
Tie five rubber bands around your waist every morning. As far as improving metabolism is concerned, the effect is equivalent to drinking several bottles of 500 ml water every day, which helps to burn more calories. At least, this is what German researchers found after 14 participants drank about 500 ml of water. Within 10 minutes after drinking water, the metabolic rate of participants increased by one third, and the high metabolic rate remained for three or four minutes. Researchers estimate that drinking 1.5 liters of water every day can burn 17400 calories a year, which is roughly equivalent to losing 3 kilograms a year. Because the main reason for increasing metabolic rate is that the human body tries to warm up the water, so make sure that the water you drink is cold water.
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7 outdoor sports. Exercising outdoors will make you walk or run faster than doing the same exercise in the gym, perhaps because of fresh air or bright sunshine.
8 use pepper as seasoning. Some studies show that very spicy food can temporarily improve metabolism. Food grocery stores usually sell many different kinds of peppers. Buy it once a week and try to add some pepper to different dishes. You can add some chopped peppers to scrambled eggs, put half chopped banana peppers on stewed beef, or make a spicy bibimbap (with turkey sausage and many vegetables as raw materials).
Eat five small meals a day instead of three big ones. You may think that you have to eat less to lose weight, but this is not the case. If you eat it every few hours, you can keep your metabolic function vigorous and ensure that your metabolic function will not slow down between meals. The "one meal" mentioned here can refer to drinking a cup of soup less.
10 How many cups of coffee a day? The investigation found that caffeine in coffee can increase the rate of burning calories. But that doesn't mean you can order a cappuccino with a lot of calories at will! If you drink this coffee, you will turn over and fall asleep at night. It is best not to drink it.
1 1 Proper diet and proper exercise are ideal ways to lose weight, but it may take you a long time. Some people say that if you lose 5 kilograms or 10 kilograms for a long time, your body will regain the same weight, and then your metabolism will go wrong, and finally it will be slower than waiting in line at the airport security check. Don't believe such nonsense. After studying and analyzing 43 surveys in this field, the researchers found that the metabolic rate of this dieter was no different from others.
The most effective diet pill, lose 30 pounds quickly without rebounding! Toll-free number (400-700-5 139)
12 walk with strength and strength. You can burn more calories in the same time by:
Swing your arms when you walk. You will burn 5% to 10% more calories.
Put on a weighted vest. This is another good way to improve heat combustion. But leave the wrist sandbags and ankle sandbags at home. Sandbags will make you lose your balance and may cause injuries.
Walk on turf, sand or gravel, not on the highway. Walking on these uneven roads (especially sand) requires more muscle strength than walking on asphalt roads.
Use a cross-country stick. General situation of the University of Wisconsin. As far as exercise intensity is concerned. Using a cross-country stick is much bigger than not using a stick.
Walk along the shore of a beach, lake or pond with your ankles above the water. The resistance of water will make you burn more calories, thus strengthening muscle exercise.
13 Increase the protein content in the diet. There is evidence that if the content of protein is increased to the upper limit of the recommended amount, accounting for about 20% of the total calorie intake, your calorie intake at rest is even the same as that when you lose weight, but generally speaking, your calorie intake is lower.