Introduction of women's fat-reducing diet plan
Empty the garbage in the body at 1 week.
The goal of this stage: all the wastes that hinder the happy burning of calories are excreted.
Interference factors: biscuits, bread, butter, chocolate, carbonated drinks, fruit juice, meat, cheese, etc. These foods are not easy to be emptied in time when ingested, so it is best not to put them in your refrigerator often to tempt yourself.
Conventional nutrition: All kinds of fresh vegetables, fruits, yogurt, fish or seafood are essential for daily dinner. In addition, you should prepare enough low-fat delicious food, and you can rest assured that you will eat a lot when you feel hungry.
Low-fat foods without taboos include: soybean milk (rich in dietary fiber and plant fiber, which helps to consume body fat); Cereal food (low in sugar and rich in dietary fiber); Green tea (in which tea polyphenols can activate the activity of enzymes in the body, which is beneficial to detoxification and promote sugar metabolism) and sugar substitute (an artificial sweetener made of glucose and other ingredients, which is easy to digest); Honey (can promote metabolism and eliminate garbage in the body); Sesame oil (edible vegetable oil with sesame as raw material, which is easily digested and absorbed by human body); Aromatic vinegar (rich in 10 amino acids necessary for human body, which can significantly relieve constipation); Mineral water (rich in calcium).
Drink a bowl of homemade detoxification soup before meals, and you can drink it at will during formal meals.
Practice: First, prepare half a cabbage, 6 carrots, 2 sweet peppers, 1 celery, 8 potatoes (peeled), 1 celery, 2 cloves of garlic and 6 onions, wash them one by one, then boil about 3 liters of pure water, and then pour all these vegetables and cook them.
1. Carry 1 bottle of green tea (preferably in a thermos cup) and 1 anti-hunger oral spray.
When you are really hungry, you might as well eat an apple, kiwi fruit or pear to satisfy your hunger. You can also eat a small amount of cereal or low-calorie snacks, or even a small piece of low-fat chocolate.
If you can't help but want to go to a restaurant to improve your food, you'd better divert your attention quickly. For example, going home with a few favorite discs will also help you spend a week relaxed and happy, even forgetting that you are in a weight loss period. Only one thing, it is not advisable to watch the disc continuously for too long, and try to fall asleep before 12, otherwise the metabolic system of the body is prone to disorder.
4. Insist on drinking a bowl of vegetable detoxification soup before eating, and the food intake will drop sharply to the usual 1/3. After a week, everyone can see that you have lost weight.
It's not bad to follow the rules in the second and third weeks.
The goal of this stage: to enrich the nutritious diet, it is not necessary to be too taboo, but it should not be rash and lead to a rebound.
Interference factor: after abstinence last week, the gluttons in the stomach are bound to explode collectively? Protest? If you really drool, reward yourself occasionally.
Routine nutrition: In addition to drinking vegetable detox soup before each meal, you can add healthy and delicious foods, such as pasta, meat, eggs and maltose, and occasionally eat one or two pieces of dark chocolate or cheese toast.
1. Get up 30 minutes earlier than usual, stretch your limbs and do some exercise on the balcony, and then tidy your room. If you have pets, you can take them downstairs for a walk and then come back for breakfast. All these morning exercises are mainly to get rid of the annoying little belly and share a hearty breakfast without burden: 2-3 slices of bread, 1 poached eggs or soybean milk with cereal, 1 fruit and 1 cup of green tea.
Try to control your diet after 4 pm. When you are hungry, drink a large glass of vitamin C mineral water first. After 5 minutes, if you are still hungry, you can have another banana.
Compared with last week's monotonous diet, you can eat some dark chocolate occasionally to relieve your appetite and enjoy the bland taste these two weeks. At least you can get great psychological satisfaction, sleep more solidly and feel more comfortable when you wake up.
You can balance your body and mind freely in the fourth week.
The goal of this stage: listen to the real needs of the body. There is little need to bother to think about it. In fact, the body has formed a conditional inertia of what to eat and how much to eat.
Interference factors: When the pressure is too great or too casual, you will temporarily ignore the real needs of your body and unconsciously overeat.
Routine nutrition: as in the previous three weeks, continue the habit of drinking detoxification soup before meals; Eat as much as possible for breakfast and lunch, and eat less for dinner; Choose to eat in a quiet atmosphere, it is best not to eat while watching TV, and it is not suitable for talking while eating; Develop a good habit of chewing slowly, fully taste the taste of food before swallowing, which is not only conducive to digestion and absorption, but also more likely to produce a sense of fullness, and will lose appetite in about 20 minutes.
Tip: Drink a little sparkling mineral water while eating, and the food will become more delicious. There is a simple reason. Drinking water from time to time can make your taste buds more sensitive and help you eat less.
1. Relax. Don't have the pressure to lose weight, but also know how to dissolve the psychological invisible pressure at any time, instead of suppressing it blindly. First, find out the source of stress, and then release it as much as possible, such as having a close contact with water: bathing, swimming, sauna, or even drinking mineral water? You can feel the magical water not only interacting with the skin, but also interrelated with your own inner self, which can subtly relax nervous nerves.
When you feel hungry, you can eat anything, but enough is enough, and you must never be unrestrained.
Can I treat myself to a meal in my favorite restaurant? Of course. But don't be too late, because the hormones secreted after midnight are not conducive to weight loss.
The fifth week ended perfectly.
The goal of this stage: consolidate the slimming achievements that have been made and persevere.
Interference factors: compared with non-fat reference objects, they are not encouraged to enjoy life as freely as they do? Will began to shake, even shake? A sink? The state of eating and drinking.
Routine nutrition: six meals a day, eat less every meal; Cultivate some interest in self-cooking, such as buying a steamer, a wok, a casserole and many dishes in advance, and making a soup every weekend according to the instructions in the recipe, which is delicious and beautiful.
1. Go to the bookstore or buy one or two real cooking expert reference books online.
Although you can enjoy six meals a day, hedonists are not enough. Why don't you prepare some carefully? Tonic? For example, drink a cup of yogurt in the office in the morning and eat a kind of fruit rich in cellulose (bananas, apples, pears, etc.). After lunch, come to a roll of sushi at 5 pm and go home to drink a small bowl of soup at night.
3. Can I go out with toothache this week? Sure! However, it is recommended to eat an apple pad before going out to ensure that you don't overeat.
Put on a new dress of a smaller size, and when you pass any window, you must praise yourself at every opportunity: Wow! Such a great figure! I can't recognize the girl in front of me!
Knowledge expansion of women's diet plan: women's fat reduction and slimming methods
1, arm and shoulder exercises
The simplest shoulder exercise is the shoulder strap. As long as you have a little space, you can do it several times. This slightly more difficult movement requires the body to be straight, the arms to be straight at the back of the body, the palms to be open, the hands to be closed, and the wrists to be rotated, so that the fingertips are upward, the arms are attached to the back, and the palms are slowly extended upward, and stop after reaching the limit 15 seconds.
2, neck exercise
Lack of neck exercise can lead to high neck pressure and slow blood circulation. It is best for the human body to relax the neck effectively when standing, and then slowly rotate the neck clockwise and counterclockwise, paying attention to the stability and uniform strength of the body, and rotating it five times in each direction.
If you want to be sexy and curvy, drink more hot water.
The body has enough water, which can speed up the blood circulation of the body and improve the metabolic capacity of the heart, which means that the speed of burning fat will increase.
4. Pay attention to your walking posture to help you slim your waist and lift your hips.
Insist on practicing walking to achieve the purpose of self-cultivation, remember! Walking is not using the strength of two legs, but focusing on the calf before practicing? All feet? Walking and walking in a straight line will make you calm and not frivolous, and also help you slim your waist and lift your hips.
5. thai massage is helpful to you.
Thai massage has a unique skill. Its function is to enhance the flexibility of the body. The masseur gives you passive body movements and uses unique methods, such as pushing, pulling, pedaling, shaking and stepping. It acts on muscle fascia and joints by pressing feet, waist and spine. After massage, it's like high-intensity exercise. After massage, you will not only make the masseur feel tired, but also sweat a lot, feel fat burning, and keep your abdomen warm and unobstructed. Through massage, the joints are flexible, the muscles are stretched and the flexibility of the body is increased.
6, waist exercise
Since ancient times? Waist? It not only takes its slender meaning, but emphasizes dancing with the wind, elegance and softness. It's a pity that I stay in the sitting position at work for too long every day, and there is a pile of fat on my waist, which is not feminine. Sit on the floor, straighten your right leg, bend your left leg, put your heel at the root of your thigh, keep your body forward, extend your right hand to your right leg, and bend your left hand to the right side of your body to ensure that you are on the same side as your body, so that your waist feels fully extended, and keep it for 10 second, then reset and do it in another direction.
7. Leg exercise
The walking function of legs is weakening day by day, and of course the flexibility is getting worse and worse. People who like sports can ensure that the muscles in their legs are beautiful and strong and will not change easily? Elephant leg? The first is the relaxation of the quadriceps femoris on the front side of the leg. Stand upright with your left hand on the supporting point, and pull your right ankle backwards with your right hand, so that your right thigh is vertical to the ground, your heel is close to your hip, and your left leg is straight. Hold this position for more than 25 seconds, and then switch legs.
8. Achilles tendon exercise
Not exercising at ordinary times will lead to achilles tendon weakness and lack of toughness, which will easily lead to achilles tendon injury. You can easily exercise your achilles tendon by holding the chair with your hands.
Hands shoulder-width apart, support on your balance support point (wall or handrail), move your body center of gravity forward, put your feet together, and tighten the muscles on the inner thigh. Your body shape is straight and diagonal. Then, while keeping your body in a straight line, gently lift your heel to your limit, then slowly fall back and rebound until the heel is completely pressed on the ground and held for a few seconds. This was done 10- 15 times.
A letter from parents to their 8-year-old daughter