Principle of weight loss:
A person needs to consume a minimum of 1,000 calories a day
Two meals of meal replacement shake produce 200 calories × 2 = 400 calories
An ordinary meal is about 600 calories
The sum of the three meals is 1,000 calories
Normal people consume 2,000-2,400 calories a day
p>
The missing 1000-1400 kcal needs to be compensated by burning fat (fat will only be burned if the nutrition is balanced, otherwise it will only consume muscle, such as: dieting. And if you lose muscle, you will immediately rebound and will be fatter than before)
Consumption of 7000-9800 calories in a week
7700 calories = 1 kg of fat
Loss of 0.91-1.27 in a week Kilograms
So you can lose about 4-5 kilograms in a month
Method:
Needless to say, the most effective and common way to lose weight is diet, any physical activity Exercise can only be used as an auxiliary method and can be used to shape your body. Dieting does not mean eating nothing, but paying attention to certain methods.
1. Breakfast first method: Don’t think that skipping breakfast can help you lose weight. In fact, a rich breakfast will make you more energetic throughout the day. Skipping breakfast will only burn your muscle instead of fat, and will make you groggy throughout the day.
2. The method of not eating after noon: stop eating after 12 noon. It is said that you can lose one pound a day
3. The method of drinking Pu'er tea: Pu'er tea can help cleanse the intestines. It has a magical effect. Make a cup of thick Pu'er tea and drink it twenty minutes to half an hour after a meal. It can scrape away the fat in the body. It is best to drink Pu'er tea as boiled water. Drink a lot of it a day and you can catch three or four poops. I pulled it off immediately.
4. Chew slowly: When you are very hungry, you can eat some staple food, but you must eat it slowly. It is best to chew it more than 20 times in one bite to increase satiety. If you feel sick, avoid eating too much
5. Eat more meals less method: This method is suitable for women who have successfully lost weight to keep in shape. That is, do not follow the traditional eating method of three meals a day. Eat only when you are hungry. If you eat less, it’s okay to eat seven or eight meals a day. This method can also be used to lose weight, but the speed is slower.
6. Two meals a day weight loss method:
Every day When you get up in the morning, the first thing you do is drink a large glass of light honey water. Pay attention to choose honey that is fully liquid, non-crystallizing, and lighter in color. Honey water should not be too sweet, a touch of sweetness is most appropriate. This can replenish water to the body, moisturize the intestines and stomach, prevent constipation, and maintain the voice. Then it is best to drink another glass of boiled water and continue to flush the stomach.
The second thing is to drink a large cup of yogurt (about 200 ml). Eat another piece of whole wheat bread and a bowl of oatmeal. Of course you can buy low-sugar yogurt or low-fat yogurt (fat content 1.0~1.5%). If not, it’s okay to use regular yogurt with a protein content >2.3%. Be careful not to buy one with a protein content >1.0%, as it is not real yogurt. (It is best to take the yogurt out of the refrigerator one hour in advance and keep it warm. Drinking yogurt that is too cold may cause diarrhea or stomachache. You can pour it into a small bowl filled with hot water and it will warm quickly. But don’t Use microwave to avoid killing the precious lactic acid bacteria)
10 am: If you are hungry, you can eat a small fruit, such as kiwi, nectarine, orange, etc. or half an apple, or a small handful of raisins. Wait for dried fruits.
Noon: If you feel very hungry, drink a bowl of soup, a few mouthfuls of porridge or two biscuits first. Then drink 1 cup of yogurt. For a small cup of yogurt (125 ml), drink two cups. Then eat 100 grams of chicken/beef/mutton/fish/offal/blood. These things mainly supplement iron. Plus a plate of vegetables. If there are no cooked vegetables, you can eat small tomatoes/large tomatoes/lettuce, etc. Drink two cups of oolong tea after meals to digest food.
4pm: When you are hungry, you can drink another cup of yogurt.
Drink about 800 ml of yogurt a day, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, and 100 grams of fruits. The energy of the whole day is 1000-1200 kcal, the protein is 65-70 grams, and the water content is more than 3000 ml. It is very safe and can last for a month. If you eat sugar-free yogurt, you can eat more fruit.
The two meals a day weight loss method is a healthy, effective and easy to stick to weight loss method. This weight loss method has a wide range of food choices, so obese people can not only enjoy the delicious food, but also To achieve the goal of losing weight, obese people only eat breakfast and lunch a day, and drink water instead for dinner. In this way, they can easily lose 3-5 kilograms a week
Then, each of our meals should What to eat? In principle, it is better to eat meals based on healthy low-calorie foods, such as vegetables, fruits, multigrain porridge, sweet potatoes, corn, soy milk, etc. You can eat these natural foods as much as possible to ensure that you are full. (Note: Try not to eat snacks. You must know that a small piece of cake has a lot of calories.)
Recommended nutritious breakfast: apple and kiwi salad, half a sweet potato, red pepper mixed with boiled vegetables, A bowl of pure black rice porridge and a small cup of soy milk.
Recommended delicious lunch: steamed fish, cold radish and kelp, cucumber soup, yilen porridge, two pieces of pineapple, and an orange.
Principles of weight loss:
1. Add non-calorie condiments, such as lemon juice or vinegar. You can drink pure water or scented tea in the afternoon.
2. No matter how long the interval between meals, you can only eat two meals a day. Obese people will lose weight quickly after a few days.
3. The two-meal-a-day weight loss method generally requires 21 days. If the ideal weight has been reached, the diet can be stopped in advance.
Six reasons for recommendation:
1. Very convenient. Although you don’t have the right to choose food when eating out, you can choose not to eat it.
2. Very flexible. In principle, no food is allowed after 2 pm, but if lunch is late, the time can be adjusted.
3. So obvious. The slimming effect is most obvious on the face, chin, abdomen and thick waist.
4. Good health. The spirit becomes finally tired, and the body and mind become lighter.
5. Good physique. As long as you continue to do this for half a year to a year, you can improve your physique into a "eating-not-fat physique."
6. Good results. After using this weight loss method, obese people will have more energy, sweat less after activities, and relieve high blood pressure
Tips:
1. Only eat two meals a day meal.
2. Fasting in the afternoon.
3. Food proportion. Carbohydrates: Protein: Fat = 4:3:3.
4. Low-calorie fruits. If you really can’t bear it at night, you can eat low-calorie fruits.
Methods to avoid craving for food during weight loss:
1. Distraction method: You can find a novel to read, preferably one with a suspenseful or police-robbery plot and a tight plot novel, when you are immersed in it, time will fly by quickly, so go to bed quickly. (Never watch TV to distract you, as this will make you more greedy)
2. Chewing gum method: Chew one or two pieces of gum as soon as you feel like eating to make your mouth move
3. Daydreaming: Lie on the bed, close your eyes, imagine all kinds of delicious food, imagine their taste, imagine how they feel in your mouth, and increase the sense of satisfaction in your heart.
4. Supermarket shopping method: This method is a combination of distraction and daydreaming. The secret is to never carry money in your pocket to avoid losing control and buying delicious food
5. Cucumber method: This method may be the most effective. Eating cucumbers will not make you gain weight, and it can also cushion your stomach. You can also think of cucumbers as crispy delicacies such as potato chips
6. Role model method: Find a person you know who is very thin. It is best if he is in front of you at the time, look at him, and tell yourself secretly: I want to be as thin as him!
7. Self-motivation method: shout out: "Come on, you are the most perseverant!" "I don't eat, I can't eat."
""Hold on a little longer" and other words of encouragement to yourself
8. Drinking water method: Drink water wildly. If you are full, you will not be able to eat anymore. You can also drink sugar-free carbonated drinks, more It can increase the feeling of fullness, but it is not recommended because it contains a lot of calories
To sum up, I think that the idea of ????chasing is the most effective, but it also needs to be practiced to a certain extent. I have this method It has been tried and tested many times, and it has helped me through difficult periods. It really works!
Some of the ways to lose weight that I heard:
1. Eggs + cucumbers: Eat it for a week, You can lose 5-7 kilograms (eat boiled eggs and raw cucumbers)
2. Apple three-day weight loss method: it is best to use summer apples or choose sweet and sour ones, not too sweet, only eat apples for three days , can lose ⒊-⒌ kilograms
3. Apple and milk method: eat for two days, only eat apples on the first day, drink skimmed milk on the second day, you can lose one kilogram in two days
< p>4. Three-day honey method: drink only honey and no water for three days, and you can lose ⒊-⒋kg ⒎kg6. Black rice for weight loss: Made in the same way as red bean method, ten days is a cycle, you can lose ⒋-⒍kg
7. Boiled celery: Boil celery in water After cooking, mix it with vinegar and eat it. You can lose ⒍-⒑kg in a week (only eat celery)
8. Kelp weight loss method: mix it with vinegar and eat it; it can treat constipation; you can lose ⒌--⒏kg in a week< /p>
1. Grape weight loss method: Eat only grapes for one week, and you can lose ⒏-⒑ pounds
10. Twelve-day weight loss method: Eat only fruits and vegetables for ⒈-⒊ days [calories] Less than 1,000 calories, only mix with yogurt or skimmed milk for ⒋-⒍ days.] Mix the two together for the last ⒍ days and eat in any amount. You can lose 12% of your body weight in 12 days.
11. Black coffee weight loss method (Not good, very stomach-breaking): Drinking only black coffee in a week can reduce ⒎--⒑ pounds
12. Choose one day in a week not to eat: you can lose ⒋-- in a month ⒍jin
How to eat without gaining weight
1. Eat rice and other grains as the main food: eat with vegetables instead of vegetables with rice. 2. The fat in milk can be reduced: When drinking milk, choose skimmed milk; if you find skimmed milk tasteless and cannot change it all at once, you can switch to low-fat milk first, or mix skim milk with 1/2 or 1/3 whole milk. Drink them together, and then slowly increase the amount of skimmed milk
3. Don’t eat visible fat: When eating meat or fried food, remove the skin, and eat thin but not fat cakes. Decorate the outer layer and the sandwich with cream or fresh cream.
4. Do not add extra fat: do not spread butter, peanut butter, or use low-fat jam when eating bread; do not add extra fat when eating noodles. Too much sesame oil, sesame oil or salad dressing.
5. Pastries and snacks should be used in moderation: Generally, snacks are high in fat, sugar and calories, so they must be eaten in moderation. Such as: rice dumplings, moon cakes, mung bean cakes, egg yolk cakes, etc.
6. Choose more plant-based protein foods: Use edamame, soybeans and some soy products to replace part of the meat. These plant-based protein source foods contain unsaturated fatty acids, do not contain cholesterol, and have relatively high fiber content. high.
7. Eat more vegetables: It is best to eat three plates of vegetables every day. They not only contain dietary fiber, which can increase satiety, but also provide nutrients such as vitamins and minerals.
8. Eat fresh fruits: Fresh fruits are rich in vitamin C and dietary fiber. If they are made into juice, a large amount of fruit is needed. Usually a cup of juice is made from three fresh fruits, which will increase the calories. , and part of the dietary fiber will be filtered out during filtration, so juice is not suitable to replace fruit.
9. Eat vegetables first and then meat: Changing the order of meals to eating vegetables first and then meat can not only increase the amount of vegetables consumed, but also reduce the amount of meat consumed.
10. Remove the floating oil when drinking soup: Floating oil is most likely to appear in pork rib soup and chicken soup. It is best to remove the floating oil before eating to reduce fat intake.
11. Don’t finish the soup when eating noodle soup: Minced meat and sesame oil are usually added to the soup noodles at noodle stalls to increase the taste, so it is best to remove the floating oil first or not to finish the soup. , to avoid taking in too much fat.
12. Reduce the consumption of oil packets: When eating commercially available prepared foods or instant noodles, you can eat the attached oil packets in moderation and do not need to use them all.
Five nutrients added
1. Dietary fiber. Eating more fiber-containing foods can reduce the body's absorption of toxic substances and remove garbage from the body. Dietary fiber is found in large quantities in: fruits, vegetables, and soy foods.
2. Lettuce. Eating lettuce every day is not only to obtain rich vitamins and trace elements. The lettuce contained in lettuce can promote digestion, calm nerves and moisturize the skin. The edible value of lettuce can be truly seen from the fresh vegetable juice.
3. Berries. Berries contain a lot of vitamin C, and consuming them can help maintain skin tone. There is no doubt about this.
4. Nuts. This is a snack food that is popular all over the world and suitable for all ages. We can count the varieties: macadamia nuts, brazil nuts, pecans and more. Nuts contain a lot of protein, but they should not be eaten in excess. Consider mixing nuts into salads and eating them together. Why not kill two birds with one stone (your body gets two nutrients at the same time)?
5. Protein intake in three meals a day. As a staple food, fish should appear on your table at least twice a week, and the more the merrier. Any fried foods are out of the question.
Five food taboos
1. Pasta.
2. Bread. Eat no more than two slices of thin bread a day.
3. Puffed food. This type of food usually comes in attractive packaging. Read the ingredients of food when purchasing. Once you find that the sugar content is more than 5 grams, discard it without hesitation.
4. Soda water.
5. Packaging biscuits, cakes, pies, desserts. Although it is a bit unsatisfactory, it is still recommended to mainly "small taste" during the week. Don't treat them as a staple food, it's more fun to treat them as an occasional snack. If you eliminate a lot of foods that contain sugar and hydrogenated fats from your diet. You will see that your body shape may have become slimmer without even realizing it.
Milk bowel cleansing for weight loss for two days on weekends
Suitable for people: those who are slightly overweight and have healthy gastrointestinal health.
Implementation plan: Only lose weight for two days at a time. Return to your normal diet on the third and fourth days, and then another two days. Generally, obvious abdominal slimming effects can be seen within the first cycle. If repeated for two to three cycles, the effect will be more stable.
Day 1: 1 kg of apples. On this day, you can only eat apples and nothing else throughout the day. When eating, wash the apple and eat it slowly and in small bites.
The next day: 1000 ml of yogurt or skimmed milk, divided into six or seven equal parts, drink one portion at a time. Drink only milk throughout the day and cannot eat anything else. Use milk instead of water when you are thirsty. (You can also drink milk and yogurt at the same time, but pay attention to the amount.)
If you reach your ideal weight, you can use this method again. No water is allowed in the middle. Apples and milk cannot be mixed together and must be eaten separately for this to be effective. We cannot drink water because if we take in water during weight loss, the body will definitely consume the ingested water first, rather than the water in the body. If you cut off water on the day you eat apples, you will basically lose body water. On the day you drink milk, if the water content is almost reduced, it will be reduced to fat.
Key tip: Drinking milk day is very important, do not drink water. If you cycle a few times, the weight will definitely come down. And it will more effectively reduce body fat. It is recommended that this method be implemented on weekends as a good way to cleanse the intestines and lose weight.
5 kinds of foods that make you fat as soon as you eat them
First place: chocolate biscuits (eat 6 pieces a day, 302 calories, gain 14 kilograms in a year)
Whenever tea time comes and you feel hungry, just have a piece of chocolate biscuits. Although weight loss books say that snacks should be replaced with celery and carrot sticks, these fruits and vegetables, although healthy, have no taste. It is better to use a few slices of your favorite chocolate chip cookies to satisfy your hunger. But do you know what’s actually inside a chocolate chip cookie? The answer is: a lot of sugar and a lot of fat. If you eat chocolate biscuits every afternoon to satisfy your craving, you will gain 7 kilograms in just half a year. If this continues for a year, 14 kilograms of meat will move with you. Behind the delicious food is a high-calorie trap waiting for you, and foods high in oil and sugar can make people age quickly.
Suggestion: If you want to get the antioxidant effect, instead of getting polyphenols from chocolate, it is better to drink more low-calorie green tea.
Second place: Chocolate bar (eating one bar a day, about 280 calories, gaining 13 kilograms of weight in a year)
If you don’t have time to eat a proper meal, this is a chocolate bar with lots of ingredients. Not a snack to satisfy your hunger? If you do eat a chocolate bar to satisfy your hunger, never follow up with a full meal. Because a chocolate bar has half the calories of a full meal. If you can't live without the delicious taste of rich chocolate, rich caramel and peanuts, then it is recommended that you pay attention to the number on the scale at all times. You can eat such high-calorie snacks every day without gaining weight. Disaster. In addition, the high sugar content in chocolate bars is an accomplice to oxidation and accelerates aging.
Suggestion: If you can’t quit eating a chocolate bar every day, it’s best to find time to jog for half an hour every day to balance out the calories of that small chocolate bar.
Third place: canned juice (drink 500ml a day, 255 calories, gain 12 kilograms a year)
We know that vegetables and fruits contain many rich vitamins and minerals, but Just too lazy to eat fruit. Since you don’t eat fruit, just use juice instead. However, using fruit juice instead of fruit cannot absorb enough minerals and vitamins. This is because many minerals and vitamins have been lost during the process of making fruit juice. The remaining vitamin C will also be reduced due to light factors. If you look closely at the labels on canned juices, you will find that most juices are concentrated and have a lot of added sugar. Therefore, if you think drinking juice is more nutritious and drink a can every day, the high sugar content in the juice will make you gain 12 kilograms in weight after one year.
Recommendation: For the sake of body shape and health, eating more fresh vegetables and fruits is definitely the only way to maintain a slim figure.
Fourth place: Ordinary Coke (drink 375ml a day, 168cal, gain 8 kilograms of weight in a year)
Coke is the most commonly consumed drink by everyone, of course when eating hamburgers and fries. It has to be paired with Coke; and when everyone gets together to share the delicious pizza, they also use Coke to match the taste of the pizza. However, even if it is not paired with food, many people have developed the habit of drinking a cup of Coke a day. This is because the caffeine and special formula in Coke are easily addictive. Although there are low-calorie colas on the market now, there are still many people who cannot adapt to the special taste of sugar substitutes. If you can't go a day without Coke, it's best to do more exercise to burn off excess calories. Because one can a day can make you gain 8 kilograms in one year. What’s even more frightening is that drinking Coke will not only make you feel full, but the strong taste of Coke will also make you eat more food. Not only Coca-Cola, but also other sodas, root beer, etc., it is best to drink less.
Suggestion: If you really can’t give up cola, it’s best to choose a low-calorie cola that uses sugar substitutes.
Fifth place: Beer (drink 375ml a day, 147cal, gain 7kg a year)
When friends gather for dinner or sing, beer is an inevitable addition to the entertainment. . However, drinking only one can of beer a day will gain 7 kilograms of weight after a year. This is why beer is called liquid bread, and people who drink beer often will develop a heavy beer belly. Beer contains almost no nutrients other than calories, so it doesn't do anything for your health other than making you gain weight. If you want to taste the malty aroma of beer, it's best to just taste it briefly. Don't develop the habit of drinking beer every day, and don't drink beer before going to bed, because beer has a diuretic effect, and drinking it before going to bed will cause a lot of water loss. Accumulation in the body can also cause frequent urination at night.
Recommendation: Use beer with the dish. After heating the beer, most of the alcohol has evaporated, which not only adds to the flavor of the dishes, but also avoids the high-calorie burden caused by alcohol.
Foods that can eat fat
Fruits
Grape juice and wine both contain resveratrol, a natural substance that lowers cholesterol. Animal experiments have also proven that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for people with hyperlipidemia.
Apples are rich in pectin, fiber and vitamin C, and have a very good lipid-lowering effect.
Apples can reduce low-density cholesterol in people's blood and increase levels of high-density cholesterol, which is beneficial to cardiovascular systems. Eating apples on an empty stomach in the morning can cure constipation, and eating apples in the morning can help you lose weight, so you can eat an apple before eating breakfast!
Vegetables
Garlic contains sulfur, and the sulfhydryl compounds formed can reduce blood cholesterol and prevent thrombosis, help increase high-density cholesterol, and are beneficial to weight loss.
In addition to calcium, phosphorus, iron, sugar and protein, vitamin A, and vitamin C, leeks also contain carotene and a large amount of fiber, which can enhance gastrointestinal motility and have a good laxative effect. Can help eliminate excess fat from the intestines.
Onions contain prostaglandin A, which can dilate blood vessels and lower blood pressure. It also contains organic sulfur compounds and a small amount of sulfur-containing amino acids, which can lower blood lipids and prevent arteriosclerosis.
Winter melon contains protein and a variety of B vitamins, which can remove excess fat and water from the body and help lose weight.
Carrots are rich in calcium pectate, which can combine with bile acids and be excreted in the stool. To produce bile acids, the body must use cholesterol in the blood, thereby reducing blood cholesterol levels.
Cereals
Oats are extremely rich in linoleic acid and saponins, which can prevent and treat atherosclerosis.
Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which have the effect of lowering cholesterol. Indians have almost no high blood pressure or coronary heart disease, which is mainly due to their staple food of corn.
Aquatic products
Oysters are rich in trace elements zinc and taurine. Taurine can promote the decomposition of cholesterol and help reduce blood lipid levels.
Kelp is rich in taurine and dietary fiber alginic acid, which can reduce blood lipids and cholesterol in bile.
Dairy products
Milk is rich in orotic acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial walls, but also inhibit the activity of cholesterol synthase in the human body, reducing Cholesterol production.
Yoghurt contains not only the nutrients in milk, but also lactic acid bacteria that aid digestion, and has an even better effect in lowering fat and losing weight.
Edible fungi
Shiitake mushrooms can significantly reduce cholesterol and triglyceride levels, and can increase high-density cholesterol in the body.
Fungus is rich in iron, vitamins and various phospholipids, which can promote digestion and lower blood lipids.
Tea
can lower blood lipid and cholesterol levels, enhance the toughness of capillary walls, and inhibit atherosclerosis. Drinking 3 cups of Tuocha produced in Yunnan every day can greatly reduce the fat in the blood. Tea contains a lot of dietary fiber, and dietary fiber cannot be digested. If it stays in the stomach for a long time, you will feel full. More importantly, it can also burn fat, and the key to this effect lies in vitamin B1. Tea is rich in vitamin B1, which is a necessary substance that can fully burn fat and convert it into heat energy.
Fish
It is a high-fat, low-fat food. It contains a variety of unsaturated fatty acids necessary for the human body. It has the effect of inhibiting platelet aggregation and lowering cholesterol, and can be good for the brain. Wisdom. Eating fish is good for health. It is nourishing and can be used for beauty and fitness. This is just a traditional saying. Nutritionists tell us that many of the fish we often eat have extremely high fat content, which can be called a "weight loss killer."
Chrysanthemum
It has the effect of lowering blood lipids and stably lowering blood pressure. The steady blood pressure lowering effect in green tea. Adding a little chrysanthemum to green tea has a very good health effect on cardiovascular health. Chrysanthemums not only have ornamental value, but are also excellent in both medicine and food, and have good health care value.
In addition, other fresh green vegetables, fruits and seaweeds rich in fiber, pectin and vitamin C, such as celery, cabbage, green peppers, hawthorn, fresh dates, citrus, seaweed, spirulina, etc., are also Has good lipid-lowering effect.
Use walking to lose weight!
1 Pay attention to your walking posture:
On your way to and from get off work every day, walk as much as possible if you can. Walking posture is very important. Keep your chest up, your belly in, your buttocks tight, and don't hunch your back. If you don't tighten your lower abdomen when walking, no matter how much you walk, your abdominal muscles will not be stimulated, and your lower abdomen will not shrink. In addition, a hunchback will destroy the body's sense of balance and reduce the effectiveness of walking.
2 Increase the stride length of walking:
If you regard walking as a weight loss exercise, you cannot walk as casually as usual. You must increase the stride length appropriately. Only by walking forward can you exercise your thigh muscles and avoid the appearance of carrot legs
3. The back heel touches the ground first:
Place the center of gravity on the front foot. Every time you take a step, the front foot must press the back heel. , the soles of the feet, and the toes in order, so that the heels will naturally lift up after walking, and the legs will become firm and well-proportioned
4. Throw the bag to exercise the arms
Women generally go out We all carry a bag, and we can swing it back and forth without disturbing others. This motion of swinging the bag can exercise our arm muscles
5 Exercises While Waiting for the Bus
Waiting for the Bus While you are waiting for the signal, you have nothing to do. You can use this time to perform abdominal tightening exercises. Focus on your abdomen and tighten it with all your strength. It feels as if your belly button is close to your back. Hold for six seconds to restore, and repeat this process.
6 Sitting on the bus
When there are seats in the car, you can easily do exercises. Place your legs at 90 degrees, keep your heels fixed, and move your toes up and down. Swing down and down repeatedly. This action can exercise the muscles of the calf and make the calf line more symmetrical.
At the same time, it can also exercise the abdominal muscles while sitting. Lift the legs together to a height of about five centimeters from the ground. Keep your legs in the air and try to maintain this position for as long as you can
7 Standing on the bus
It doesn't matter if there are no seats in the car, because standing can also Do a lot of small exercises, hold the lifting rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and do them repeatedly to make your wrists thinner. Or hold the railing with your hands and count the beats while pulling your abdomen inward. This method can effectively tighten the abdominal muscles and slowly shrink the lower abdomen
A method to reduce abdominal and thigh fat:
p>First take off your socks, use a rubber band to tie your hair, and tie the thumbs of your feet together. After tying, lie flat on the bed. At this time, you can listen to music and take a rest. But at this time, I’m just letting my upper body rest, while my legs and lower abdomen are about to start losing weight!
Key tips: First of all, you should pay attention to keeping your heels together and your knees as close as possible while the thumbs of your feet are tied. Secondly, you should stretch your lower abdomen and thighs as much as possible and keep them tight. If you feel tight, just bind it for 5 minutes every day. What’s the point of binding toes like this to lose weight and shape your body?
Principle: When the human body is sleeping, poor posture will cause the skeleton to be distorted, which makes it easy to grow fat. Use this trick to correct bad sleeping postures, so that the lower abdomen and thighs that usually do not get exercise Once the local muscles have been exercised, the effect of local weight loss will be apparent. If you insist on it for 5 minutes a day, you will see the effect after half a month.