1, dietary fat method
A, tomato
Tomato is a very low-calorie weight loss good, rich in water and dietary fiber, not only makes it easy to have a sense of satiety, but also promotes the discharge of metabolic waste. A variety of tomato diet, such as evening tomato diet, cucumber tomato diet, etc., to enjoy the food at the same time can easily thin out a slim body. Here are some simple ways to make tomatoes
1, boiled tomatoes
Materials (3-day portion): 10 tomatoes (about 1.5 kilograms), 1 tsp. salt.
1, Wash the surface of tomatoes carefully with water, then cut them into small pieces so that they can be easily cooked into a paste.
2, cook the tomatoes without oil, put them directly in the pan along with the salt and cook them on a medium to weak flame. At this point the water begins to evaporate, be careful not to burn.
3, while gently stirring, cook for 10-15 minutes, until the paste, the portion is about 70% of the uncooked portion, and then in an airtight container, put in the refrigerator to store 2-3 days.
4, such as if you do not like to eat the tomato skin, you can boil the water, separated from the tomato skin, and then put it into the pot again to cook, this time the portion is half of the uncooked before, the juice is thinner.
2, boiled tomatoes + pasta
boil water and salt in a pot, put the pasta in and cook, be careful not to cook too long or it will lose its flavor. Cook and remove, then put a cup of boiled tomatoes and heat them up, add some other ingredients or minced meat, then pour over the pasta.
Two, bitter gourd
Bitter gourd is ultra-low calorie, can inhibit fat absorption, reduce swelling, dispel heat conducive to weight loss, especially suitable for office workers. Here are some simple bitter gourmet
1, bitter gourd juice
Bitter gourd wash, remove the flesh, sliced, put into a blender, add a little cool white, stirred into juice.
Bitter melon juice is a relatively free practice, the amount depends on the person
2, bitter melon salad
1, bitter melon, wash, remove the two ends, then cut into three petals
2, remove the seeds and its white inner membrane
3, cut into thin slices diagonally
4, cut the thin slices into ice water to soak for a few moments
5, fish out Drain and put into a container
6, squeeze the salad dressing can be
2, weight loss exercise
Movement 1: standing hip lift (left and right each 20 times)
Target Muscle: gluteus maximus
Movement: abdominal standing, contraction of the gluteal muscles so that the side of the leg to the back of the body to extend, at the highest point Repeat after a short pause. After practicing on one side, switch to the opposite side.
Be careful: keep your abdominals tight at all times and avoid swaying at the waist as you extend your leg back.
Movement 2: Arrow Squat (10 reps each)
Target muscle: quadriceps, _ rope muscle
Movement: stand back and forth with your feet one step away from each other, tighten your abdominals, and squat at an even pace. After one side is complete, switch to the opposite side of the exercise.
Be careful: avoid the knee joint of the front leg over the toes during the squatting process, keep the body at the lowest point when the thighs and calves are 90 degrees, keep the torso straight, and slightly tighten the abdomen throughout.
Movement 3: unarmed rowing (20 times)
Target muscles: latissimus dorsi, shoulder and arm flexibility
Movement: Chest out and stomach in, hands lifted up flat, will be along the sides of the body to the back of the body to do the rowing posture.
Be careful: keep your hands close to your chest and diaphragm during the movement, and be careful to keep your breathing smooth.
Movement 4: arm stretch (20 times)
Target muscle: pectoralis major
Movement: stand with your feet shoulder-width apart, bend your arms in front of your chest at 90 degrees, and then stretch upward.
Be careful: the elbows of both hands should not be separated during the movement, the height of the upward stretch to the height of their own ability to do the appropriate, do not pursue the height of the upward stretch, and separate elbows, in this way it will not be able to achieve the purpose of the exercise of the pectoral muscles.
Action 5: unarmed lateral raise (20 times)
Target muscle: middle deltoid (shoulder)
Movement: stand up with your chest and stomach, make a fist with both hands, and do lateral raises on both sides of your body, repeat 20 times.
Be careful: avoid shrugging your shoulders, lift your chest and stomach, and move your arms up and down in a controlled manner.
Movement 6: standing turn (left and right 10 times)
Target muscle: waist and abdominal deep muscles
Movement: feet apart and shoulder width, arms crossed in front of the chest. Turn your upper body horizontally until the shoulder line is perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
Be careful: keep your body posture with chest out and head up and stomach in. Avoid inertia, move slowly and in a controlled manner, and carefully experience the abdominal muscles being stretched and contracted.
Movement 7: mat rolls (20 times)
Target muscle: rectus abdominis
Movement: lie down, hands on the side of the shoulder, jaw slightly closed, complete the roll action, repeat 20 times.
Be careful: always keep your breathing smooth to avoid excessive increase in abdominal pressure, and place your hands on the opposite shoulder to enhance the stability of the movement.
Movement 8: stretching exercise (left and right 10 times)
Target muscle: stretch the muscles of the lower back
Movement: feet front and back standing, right hand above the head, do not want to want to bend to the right side, stretching the left side of the lower back muscles.
Be careful: be careful to stand still and control the stability of the body, do not sway back and forth.
Small warm tips: the competition is a good means of stimulation, you can use the time of the lunch break, call on your colleagues, together with 20 minutes of rapid fat-burning exercise, and regular weighing, compared to who is better than the slimming effect, as a way to motivate their own slimming to the end.