15 days fast weight loss action
Fat reduction action 1:
Lie flat on the yoga mat, with your shoulders close to the ground, and your waist lifted upward. Hold the dumbbell with both hands, spread your arms in a line at your sides, put your knees together, and support your feet on the ground. Then straighten your arms up, put them together, and then open them down. Repeat this 20-30 times.
Fat reduction action 2:
Kneel at 90 degrees on the yoga mat, straighten your arms, put your hands on the yoga mat, keep your back straight, tighten your abdomen, then do a push-up, get up again, raise your left arm to the upper left and straighten it, then do a push-up when you restore the push-up, and then raise your right hand to the upper right and then restore the push-up state. Repeat this action 20-30 times on each side.
Body fat reduction action 3:
Lie flat on the yoga mat, hold a dumbbell in each hand, spread your arms at both sides of your body, put your knees together, put your shoulders and hips close to the yoga mat, lift your waist slightly, tighten your abdomen, then straighten your arms up and put them together, then draw a semicircle counterclockwise with your right hand and clockwise with your left hand, and repeat this for 20-30 times.
Body fat reduction action 4:
Stand up straight, with your feet shoulder-width apart, your arms hanging naturally at your sides, your hands clenched and your upper body down. At the same time, the arms are bent upward at both sides of the body, and the legs are bent, so that the body is in a semi-squatting state. Then get up, put your right foot close to your left foot and stand on tiptoe. At the same time, your arms bend forward and lift slightly. Repeat this for 20-30 times, and then switch to the other side to continue.
Body fat reduction action 5:
Lie flat on the yoga mat, raise your arms straight above your head, put your fingers together, bend your right leg and your feet on the ground, straighten your left leg forward, keep your back straight, press your abdomen, lift your upper body upward, bend your knees and lift your left leg, lift your hands forward, and then return to your original state. Repeat this for 20-30 times, and then switch to the other side to continue.
Fat reduction action 6:
Lie flat on the yoga mat, put your hands on your head, lift your knees together, keep your upper body straight, exert force on your abdomen, lift your upper body, lift your legs, touch your arms as much as possible, and then lie flat again.
Fat reduction action 7:
Lie flat on the yoga mat, spread your arms in a straight line at both sides of your body, bend your knees 90 degrees upward, keep your upper body straight, tighten your abdomen, and then let your legs drive your hips to swing left and right. Repeat this 20-30 times.
Body fat reduction action 8:
Lie flat on the yoga mat, bend your knees together, hold a dumbbell in each hand and straighten up, so that your shoulders and hips are close to the yoga mat, your waist is slightly raised and your abdomen is tightened. Then bend your arms 90 degrees, keep your big arms close to the ground, and then straighten out. Repeat this 20-30 times.
Dietary principles of losing weight
1, scientifically arrange three meals a day
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Dietary fiber can reduce weight: fiber can hinder the absorption of food, absorb water and expand in the stomach, form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. Foods rich in fiber mainly include oats, barley, corn, buckwheat noodles, various beans and vegetables. In addition, the plant fiber in healthy food is the most abundant, which is a healthy diet to lose weight extracted from a variety of plants. People can digest and absorb the food containing cellulose well in a certain period of time, then discharge the waste, reduce the residual heat of food, block fat production, and make weight loss healthier and more natural. People who eat more fiber in their diet chew more often, so the eating speed slows down, and as a result, the small intestine can slowly absorb nutrients. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease.
5. Drink water or soup in moderation.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Step 6 drink less
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
7. Eat less lean meat
100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.
Daily effective slimming tea
Pu 'er tea can reduce blood fat and lose weight.
Pu' er tea Pu' er tea is cooked tea, which is mild in nature and does not hurt the stomach. The catechol contained in it can prevent obesity and edema, improve blood circulation, strengthen stomach and treat constipation.
According to research, Pu 'er tea can reduce abdominal fat, because it can ferment tea and improve the function of enzyme decomposition of waist and abdomen fat. It has a strong effect of reducing blood fat and nourishing stomach. Pure drinking is better. It tastes bitter at first. After drinking it several times, you will gradually taste its fragrance and sweetness.
It is recommended to drink it half an hour after meals. Pu 'er tea is easy to react with oxygen in the air, so it should be sealed and preserved.
Hawthorn and lotus leaf tea can reduce blood fat and nourish skin.
Hawthorn lotus leaf tea is cheap, sweet and sour in taste, can reduce body fat, strengthen spleen, lower blood pressure, clear heart fire, prevent obesity, hypertension, arteriosclerosis and other diseases, and has no harm to the body.
Hawthorn has the function of appetizing and digestion, and lotus leaf decomposes fat to eliminate constipation. The two complement each other. In addition, hawthorn lotus leaf tea has good acne removing effect, and has the functions of removing oil, detoxifying and dehumidifying.
Eucommia ulmoides tea solves the problem of puffiness
Eucommia ulmoides tea, namely Eucommia ulmoides leaves, has the functions of reducing blood fat, losing weight and resisting aging. Regular drinking is good for your health, with high value and no side effects. The taste is slightly bitter, and you will find a little sweetness when you taste it slowly.
Drinking it for more than one month can obviously reduce the neutral fat and content under the skin and around the viscera, and play a role in preventing obesity and losing weight. Eucommia ulmoides can promote the metabolism of collagen with the function of connecting cells and reduce the accumulation of neutral fat in the body. Experiments show that Eucommia ulmoides is used as raw material. You can lose weight 1.5~2.0kg for a month.
Lemon tea can remove fat and lower blood pressure.
Lemon tea can eliminate the garbage in the body, reduce toxins and consolidate the slimming effect. Whether it is fresh lemon or dried lemon, it will not only lose weight obviously after a period of time, but also make the skin tender and white.
Green tea relieves greasy and fat.
Green tea, cancer prevention, reducing blood fat and losing weight. Smokers can reduce the harm of nicotine and contain aromatic polymers, which can prevent fat residue, relieve greasy and dissolve fat. The vitamins contained in them have a good protective effect on the stomach. Drinking lotus leaf tea not only loses weight, but also has excellent effects on adolescent acne and bloody people.
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