First of all, the diet:
①Diet method big collection 1.apple meal: only need to last 3 days of apple diet. The other can drink water and tea. (This I personally do not favor, because it is really difficult to adhere to, but the effect is certain, the total type of apple is not limited, you can choose more than a few kinds, so that eating will not feel too boring, a week free to choose 3 days, but it must be sustained!)
★2. Apple yogurt diet: the first day only eat apples, apples limited to 6 (about two pounds) the second day only drink yogurt, yogurt is limited to 1000 grams. (This method can be, but remember that these two days can not drink water, especially when the milk day! Need to see the effect as soon as possible can try two days of normal diet two days so cycle, hope that lasting weight loss MM can be used once a week)
3 . Twenty-one day diet: the first stage for three days: complete fasting, only water. (Prerequisite: normal physique, a day of drinking water not less than 2500 ml); the second stage for 8 days: morning, noon and night a small plate of boiled vegetables with a little salt (tofu, potatoes, starchy except, eat 8 full, drink more water), the morning and afternoon each of a small and medium-sized fruits; the third stage for 10 days: normal diet. (But to be half full, that is, eat a little on the line, but also to eliminate snacks, dinner is best between 5-6 pm, and then no longer eat any food ...) (Can not give a comment, just see me think I can not possibly adhere to, have the perseverance of the MM can try)
4. Cucumber egg diet: a cucumber in the morning a hard-boiled egg; a cucumber at noon a hard-boiled egg; a cucumber in the evening (seven days)
5.1 2-day diet: can lose 12% of the body weight, a **** 12 days: the first 3 days: every day to vegetables and fruits as food, the first 3 days: every day to vegetables and fruits as food, and then the first 3 days: every day to vegetables as food. and fruits as food, eat fruit in the morning, you can eat vegetables and fruits at noon, eat vegetables at night (do not oil and salt Oh), portions are not limited; 4-6 days: every day to eat milk and yogurt (please do not buy preservatives inside, not only can not help to lose weight will also increase the small belly belly), you can eat more, portions are not limited; the last 6 days, vegetables, fruits, milk and yogurt mixed and eat, portions are not limited.
6. Cosmic natural diet: the first principle: from the time you wake up until thirty minutes before the noon meal, in addition to fruits and vegetables and fresh fruit juice, do not eat anything. Unlimited portion; the second principle: meat and starch do not eat the same meal, vegetables and meat, vegetables and rice, vegetables and seafood, vegetables and bread, etc., is the best combination, and to maintain the ratio of three to seven, seventy percent of the high water content of the food (fruits and vegetables), thirty percent of the concentration of food (meat or starch). The portion is not limited, if you have the ability to eat a whole chicken does not matter, but you must also eat a proportion of fruits and vegetables; the third principle: it is best to do a meal to eat vegetables + meat, another meal to eat vegetables + starch. Both meals eat vegetables + starch can also be, but it is best not to eat two meals of meat and vegetables. If you eat meat more than once a day, your body will need a lot of energy to digest it, and the remaining energy will not be enough for other functions, such as excretion. And it is best to eat only one type of meat at each meal, but seafood can be eaten at the same time several kinds of; the fourth principle: freely choose one or two days a week to carry out cleaning, eating only vegetables and fruit juice. (If you can not fully cooperate, or is only ready to start with a principle, it is recommended that you take advantage of the focus: four hours after waking up to eat only fruits and vegetables! I'm sure you'll still get a rich harvest. However, there is one thing to keep in mind: fruits should only be eaten on an empty stomach, and fruits should not be eaten after eating, so you should wait at least three hours before eating them. If you want to eat something else after eating fruit, wait 30 minutes before eating it).
②Life Skinny Tips 1. Milk fat can be reduced: drink milk, skimmed milk; if you think skimmed milk is tasteless, can not be changed at once, you can change to low-fat milk, or 1/2 or 1/3 of the whole milk mixed with skimmed milk to drink, and then slowly increase the amount of skimmed milk.
★2. Don't eat the visible fat: when eating meat or fried food, remove the skin and eat lean not fat. Eat cake when removing the outer layer and sandwich in the cream or whipped cream decoration. ( about eating meat when losing weight: now this society advocates more than normal weight slim body shape, which gives all the meatless people pose a problem, is to satisfy the appetite, or the pursuit of health? Today, we will look to meet the meatless people's desire to eat and the pursuit of health can not be unified.)
3 . The first thing you need to do is to make sure that you have a good understanding of what you are doing and how you are doing it.
4. Cakes and pastries should be in moderation: usually snack foods are high-fat, high-sugar, high-calorie, so be sure to eat in moderation. Such as: dumplings, mooncakes, mung bean cake, soufflé and so on. (Reminder: weight loss is not to disrupt your routine, so you must squeeze out the time to lose weight, as long as you add some weight loss role in daily life snacks, you can also easily maintain a slim figure, to try it! The more you put some weight loss snacks on hand, take with you to eat .)
5. More use of plant-based protein foods (to soybeans, soybeans and some soy products to replace some of the meat, these plant-based protein sources of food containing unsaturated fatty acids, cholesterol-free, and fiber content is relatively high.)
6. Eat more vegetables: the best daily can eat three dishes of vegetables, not only contains dietary fiber can increase the sense of satiety, and can provide vitamins and minerals and other nutrients.
7. Eat fresh fruit: fresh fruit is rich in vitamin C and dietary fiber, if made into juice, because the amount of fruit needed, usually a cup of juice is made from three fresh fruit, will increase the calorie, and in the filtration of part of the dietary fiber will be filtered out, so juice is not suitable for replacing fruit. (Reminder: fruit diet, is a lot of people will use the method, but to find the most suitable for their own fruit is the most important, and some fruits in the consumption of time, but also to pay special attention to, lest over-eating caused by calories too high. The following for the commonly used weight loss fruit calories and characteristics to compare comparison, you can to their own needs to choose the desired body shaping fruit.)
8. Eat vegetables and then eat meat: change the order of meals to eat vegetables and then eat meat, not only can increase the amount of vegetable intake, but also reduce the amount of meat consumption.
9. Drinking soup when fishing off floating oil: in the spare ribs soup, chicken soup is most likely to appear floating oil, the best before eating the floating oil fishing off, in order to reduce fat intake.
10. Don't finish the soup when you eat it: Noodle stalls usually add minced meat and sesame oil to increase the flavor, so it's best to fish out the floating oil first or don't drink all the soup to avoid taking in too much fat.
11. Reduce the consumption of oil packets: When eating commercially prepared food or instant noodles, the oil packets can be consumed in small amounts and do not need to be used up.
3 Slimming diet DIY 1. Yi style Slim Vegetable Soup Ingredients: tomatoes a quarter of an onion, a garlic clove, a small spoon of olive oil, a little seasoning. Directions: Cross the bottom of the tomato, put it into boiling water for about 10 seconds, then remove the skin. Wash and peel the garlic and onion, and chop finely. Preheat the olive oil in a pan, add the garlic and onion in order and sauté until golden brown. Add the tomatoes and two bowls of water and bring to the boil. Add the seasoning before serving. Efficacy: This soup is not only low calorie, but also can eat a very satisfying, very suitable for weight loss when eating.
★ 2. winter melon barley lean pork soup Ingredients: winter melon three pounds, barley two two, lean pork half a catty, a small piece of Chenpi, a little seasoning. Practice: Wash the winter melon with the skin and spare. Job's tears, lean pork, peel Put into the water, cook 20 minutes over high heat, then turn to low heat and simmer for two hours. Finally, add the winter melon and cook for 20 minutes, and then put the appropriate salt seasoning can be. Efficacy: can go to the edema, both whitening function.
3. Fruit Yogurt Meal Ingredients: various fruits, yogurt. Practice: Choose seasonal low insulin fruits and pour low-calorie yogurt on them. Effect: It can replenish vitamins and eliminate constipation.
4. Rose jasmine honey black tea Ingredients: rose, jasmine flowers, a black tea bag. Practice: the rose, jasmine and tea bags into the hot water to steep for a few minutes, then add a little honey to drink. Efficacy: can regulate qi and blood, eliminate abdominal fat, is a very good drink of beauty level.
5. Lemon water diet Ingredients: yellow lemon, mineral water. Method: a liter of water plus half a lemon juice, placed in the refrigerator. This diet is to drink at least **** liters of lemon water per day, do not need special diet or ban snacks, but must be supplemented with lemon water. It can be combined with 15 minutes of exercise per day, which does not have to be continuous, but can be spread out to help with perspiration (elimination of harmful substances from the body). Efficacy: lemon water can quench the thirst and dilute the desire to eat, so it can be effective in suppressing improper diet, coupled with a total of 15 minutes of exercise a day ****, the effect will be very significant.
6. Soup and water diet Ingredients: soup or warm water before meals. Method: Drink a bowl of nutrient-rich, low-calorie soup before meals, or a large glass of warm water, so that the meal will not eat too much. Effect: Reduces the amount of food eaten.
7. Drinking vinegar diet Ingredients: vinegar, three to five drops of marine brine, honey, mineral water. Method: buy general rice vinegar or natural brewing vinegar, add honey and water and brine mix, drink a cup before meals. Effects: Vinegar itself has amino acids, which can burn body fat. The brine can help eliminate constipation.
4 Slimming food list
1. Spinach - each half cup (measuring cup) is only 26 calories, but vitamin C and iron rich. Spinach to eat raw the most beneficial, cooking should not be too long, so as not to lose nutrients.
2. Tomatoes - Eating a medium-sized tomato after a meal is good for you and won't add pounds.
3. Milkmelon - only 30 calories per three and a half ounces, and it's rich in Va and Vv.
★4. Beans - no matter what color they are, they're very nutritious. Beans are vegetables, but they are as rich in protein as meat. Each ounce of dry beans supplies 9.5 calories and 6 grams of protein (one-tenth of your daily requirement), meaning that if you eat beans, you don't need to eat more meat.
5. Chili peppers -- whether spicy or sweet -- are high in nutritional value, especially fiber. A green pepper has only 35 calories, but supplies a variety of vitamins and minerals.
★★★12. Kiwifruit: in the same quality of 27 fruits ranked first in nutritional value, vitamin C content is 1.7 times that of oranges, dietary fiber content is 1.7 times that of pineapples, vitamin E content is 2 times that of cherries, antioxidant content is 3.3 times that of tomatoes. It is lower in calories than apples, grapes and pineapples, and its unique dietary fiber not only promotes digestion and absorption, but also creates a sense of fullness. Its unique dietary fiber not only promotes digestion and absorption, but also creates a feeling of fullness. It also increases the rate at which fatty acids are broken down, preventing the body from absorbing excess fat. (This list involves a relatively small range, and later have the opportunity to set all the food calories all row out, so that the MM's choice up will not worry about it. In fact, I think apples are not bad, especially green apples.)
★ ⑤ Jolin maintenance of the body of the principle (absolutely she personally summarized) 1. to develop a fixed amount of "weight" and "three circumference" of the habit --- so that you will know in time the state of the body.
2. Three meals to eat normally --- you over hungry and eat the next meal, but will eat more, but also let your body completely absorb the calories you eat oh!
3. absolutely do not eat fried things --- fried things are high calorie scared people ah!
4. Eat your dinner early --- don't eat after 8 p.m. If you're hungry, eat some low-sugar fruits!
5. Maintain weight by dietary control, to maintain the body by the body is a continuous exercise --- if the beauties want to ask me what exercise is the best, it is better to ask yourself what is what you do the most comfortable, the most can be sustained exercise! Basically, as long as it is "aerobic exercise" can achieve the effect of weight loss. The so-called "aerobic exercises" are those that make you pant and sweat and really work your heart out. Examples include running, swimming, hiking, biking, and the now popular Yoga and Pilates.
6. Lettuce - because of the water content and a lot of Zhang Wei make lettuce become slim food, lettuce to the outside of the green leaves of the most nutritious.
7. Wheat bread - whole wheat bread has 9% fewer calories than regular white bread, but 20% more protein and eggs, and twice as much vitamin B. Whole wheat bread has more fiber than tomatoes, but is hotter than tomatoes. It has more fiber than tomatoes, but only 35 calories.
8. Strawberries -- 57 calories per three and one-half ounces and rich in vitamins.
9. Turkey - only 50 calories per ounce of skinless meat, lean meat, although coarse, but is very ideal for slimming food.
10. Halibut - these flat-bodied fish contain only 360 calories per pound, and if you eat four ounces at a meal, you will never get fat.
★11. Celery: Supplements the body with vitamin B6 and purifies the blood. It's a good choice for salads and soups.
Secondly, the movement
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Look at the following several actions, as long as every day before going to bed for a group, so that you simply a month to lose 4KG, waistline reduction of 2.5 ~ 3cm, do not hurry to follow?
One, first of all, supine leg lift: 30 a group, do 4 groups. > > > > > > Simply wake up your buttocks
Two, to do this collection of buttocks action, the legs should be separated, both hands flat on both sides of the body, to lift the waist up, also to do 4 groups of three, lying on the side, a hand supporting the head, one hand to support the bed, to do the side of the leg lift. Note that the toes are down, the heel is up, and the other leg is bound up. The speed should not be as fast as her, but slower, do not drop the leg up. Don't do it wrong. If your butt isn't sore when you're done, you're not doing it right. This each leg to do 20, the last one to lift up after stopping for a while, and then change the other leg, also do 4 groups of four, the side of the leg to do when finished, gently pat the sore place with your hand, relax the muscles. Not all done to shoot Oh, to do 20 on the pat, and then change another leg to do side leg lift. Small belly slightly convex is also let a lot of beautiful women feel dissatisfied with the place, the night before going to bed to practice the following a few actions, the harvest will also be a lot of Oh. According to the following picture in the action to do, every day each action repeated 20 times, as long as adhere to, can certainly repair a beautiful body!