Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 7 Efficient and Feasible Weight Loss Program (1)
Beauty has many aspects. A beautiful face and a fit body are beauty, but an extraordinary and elegant temperament is even more beautiful.Beauty is not pure and mechanical.A woman who pays attention to everything can create a refined temperament, and can effectively integrate her inner beauty and outer beauty, so as to create the best effect of beauty.Formulating an efficient and feasible slimming plan is an effective way to realize your beautiful dreams. Take active actions, and you can also have a proud "devil figure"!
[-]. Time table for women to lose weight
If you have been struggling to find an optimal weight loss plan, it is necessary to change your weight loss thinking.In fact, God has already given you a time to lose weight with half the effort, but you still don't pay attention to it.Let us seize this golden moment to implement the slimming plan now!

1. Daily "slimming moment"

(1) 6:9 am to [-]:[-] am

It's breakfast time.Breakfast is an important source of energy for the new day, so don't rush it.A protein-rich breakfast can help you actually ward off hunger, and the best choices include eggs, sausage, and yogurt.If you prefer sweetness, fresh fruit and oatmeal are also good choices.Morning is the time of the day when the metabolism is the most vigorous, fat is not easy to accumulate, you can satisfy your hunger, and you can avoid eating too much due to hunger in the middle and evening meals.

(2) 12:2 noon to [-]:[-] pm

It's time for lunch.This meal should be rich and balanced. Chicken and fish are rich sources of protein, vegetables and fruits are necessary vitamin supplements, and proper intake of nuts and olive oil is good for health.

(3) 4:30 p.m.

At this time, you need to add energy, you can eat vegetable salad or eat an apple, which not only replenishes your physical strength, but also suppresses the desire to look forward to the upcoming dinner.

(4) From 9:6 pm to [-]:[-] am the next day

Eating during this period is the easiest time to gain weight. Of course, from another perspective, it is easier to lose weight if you control it well.Be sure to force yourself to develop the habit of not eating after 9 o'clock every night. Over time, when dieting during this period becomes a habit, it will become a habit to lose weight slowly.

2. Monthly "slimming moment"

Unexpectedly, that good friend who comes every month—the menstrual cycle can also be your good friend for losing weight.All you have to do is implement different weight-loss programs during different physiological periods.

(1) Good friend visiting period

These days can be called the weakest period for women. In addition to the listlessness and menstrual cramps, the body temperature is low and the metabolism is slow. All the intense weight-loss exercises and special diet control are like "this train" ", will only make myself uncomfortable due to the pressure brought by weight loss, let alone any good results in weight loss.Therefore, during the period of menstrual cramps, all you have to do is to relax yourself, supplement rich iron and fiber foods, walk gracefully on the road more, and do some simple warm-up exercises to exercise your muscles and bones .

(2) One week after the end of menstruation

I hope that the weight loss effect will be exerted at the speed of the bullet train. It is right to work hard to implement your weight loss plan during this period, because a large amount of estrogen is secreted at this time, not only will you feel happy, but the entire physiological cells will also be active, digestion and absorption will be good. It is good, the metabolism is fast, and the physiology and psychology are at their peak. Combined with diet control and exercise to burn fat, you can definitely get twice the result with half the effort.Of course, nutritional supplements such as iron and minerals are absolutely indispensable, and even dietary control must be implemented under the principle of nutritional balance.

(3) Ovulation period
At this stage, progesterone will be secreted in large quantities after estrogen, and the appearance of progesterone will bring some physical and psychological changes to women, such as a slow decline in metabolic rate, and a feeling of increased appetite and appetite.During this period of time, in addition to adopting a gradual approach to equalize the daily energy intake and energy consumption, the most important thing is to improve the metabolic function, and the simple and effortless breathing method to improve the metabolic function will not only help the cells to be active, but also improve the metabolic function. Also has slimming effect.

(4) One week before menstruation

During this period, most women will find that their legs seem to be a little swollen recently, their waists are sore and their backs hurt, and they occasionally suffer from constipation.At the same time, you may be short-tempered and even have a few pimples on your face, which is known as PMS.At this time, the slimming plan should adapt to the natural comfort of the body and change to a gentle slimming method, such as diligent massage and acupressure, to relieve the water retention and constipation in the legs.

[-]. Two one-week diet and weight loss plans
1. Diet and weight loss plan

(1) Monday
Main weight loss dishes: winter melon
Recommended reason:

Winter melon is sweet and bland in taste but slightly cold in nature. It has the effect of promoting water and reducing swelling. If it can be eaten with the skin, the effect will be better.Eating wax gourd often can remove excess fat and water from the body and play a role in weight loss.

Intimate exhortation:

On the first day of losing weight, don’t just have determination and enthusiasm. It’s best to calm down and make a complete one-week weight loss plan, telling yourself that you must strictly follow the rules, and never be lazy and foul!Starting to lose weight sensibly is a great place to start!

Slimming Recipe: Three-color Winter Melon Shreds
Raw materials: wax gourd, carrot, green pepper
Seasoning: salt, monosodium glutamate, salad oil, starch

practice:

a. Cut wax gourd, carrot, and green pepper into shreds, blanch them with warm oil, pick them up and set aside.

b. Blanch all the vegetables in boiling water to remove the greasy.

c. Put a little oil in the pot, add all the ingredients and stir-fry, season and thicken.

(2) Tuesday
Main weight loss vegetables: leeks
Recommended reason: In addition to being rich in various nutrients such as calcium, phosphorus, iron, protein and vitamins, chives also contain a lot of fiber, which can enhance the peristalsis of the gastrointestinal tract and accelerate the discharge of excess nutrients and excess fat in the intestines.

Thoughtful reminder: The days when you can't eat and drink as you like, always feel a little difficult.You might as well look through magazines more, you can not only find the latest weight loss methods, but also share the experience of other weight loss families!Remember to cheer yourself up and stick to it!
Slimming Recipe: Stir-Fried Yellow Throat Shredded with Leeks

Raw materials: leek, yellow throat, carrot
Seasoning: salt, monosodium glutamate, salad oil, starch

practice:

a. Wash leeks, cut into sections, wash yellow throat, carrots, and shred.

b. Blanch all the raw materials with boiling water, pick them up and set aside.

c. Put a little oil in the pot, add all the ingredients and stir-fry together. After seasoning, thicken it with starch and serve.

(3) Wednesday
Main weight loss dishes: kelp
Recommended reason: Kelp clears heat and diureses water, and has the effect of removing fat and lowering blood pressure.It contains a variety of minerals and vitamins that can reduce the deposition of fat in the heart, blood vessels, and intestinal walls.

Thoughtful reminder: It has been 3 days since I lost weight, besides eating as little as possible, you should also drink more!Drinking plenty of water can speed up metabolism. It is best to drink more tea, especially oolong tea, which can remove greasy and have a good auxiliary effect on weight loss.Come on, don't slack off!
Slimming Recipe: Braised Chicken Fillet with Kelp
Raw materials: kelp, chicken breast, red pepper, green pepper, green onion, ginger
Seasoning: salt, monosodium glutamate, salad oil, broth, starch

practice:

a. Soak the kelp in water, wash it, and cut it into strips. Remove the seeds of the red and green peppers and cut them into strips, and blanch them in boiling water.

b. Cut the chicken breast into strips, season with appropriate amount of salt, monosodium glutamate, and starch, blanch in an oil pan, pick up and set aside.

c. Put a little oil in the pot, add diced green onion and minced ginger, sauté until fragrant, add broth, add all ingredients and simmer for 3 minutes, after seasoning, thicken with starch, and serve.

(4) Thursday
Main weight loss dishes: white radish

Recommended reason: white radish is sweet and cool in nature, and has the functions of eliminating greasy, fat-removing, phlegm-relieving and cough-relieving.It also contains choline substances, which can reduce blood lipids and blood pressure, which is very beneficial to weight loss.

Intimate reminder: Have you ever thought about giving up after losing weight?Hurry up and watch some good movies with handsome men and beautiful women.The perfect figure and charming appearance of the beautiful girls on the screen will bring endless motivation to dieters.Keep working hard towards high standards, a good figure must be yours!

Slimming Recipe: Braised Cuttlefish with White Radish
Raw materials: white radish, cuttlefish, red pepper, green pepper, green onion, ginger
Seasoning: salt, monosodium glutamate, salad oil, broth, starch

practice:

a. Cut the white radish into diamond-shaped pieces, cut the red and green peppers into pieces, and blanch the vegetables with warm oil.

b. Wash the cuttlefish, blanch it in boiling water, pick it up and set aside.

c. Put a little base oil in the pot, first put minced green onion and minced ginger, then add all the ingredients and an appropriate amount of broth and cook together for 3 minutes, season and thicken.

(5) Friday
Main weight loss dish: mung bean sprouts

Recommended reason: Mung bean sprouts are rich in plant protein and multivitamins.It's perfect for home-cooked meals, salads or stir-fries, all delicious.Regular consumption of mung bean sprouts helps eliminate greasy, diuretic and lipid-lowering.

Intimate reminder: I only want to lose weight, and my skin doesn't seem to be as good as before!Immediately mix a cup of beauty tea for yourself - delicate amaranth, dried rose buds, small wild chrysanthemums... the skin is rejuvenated in the dense aroma.Remember: pay special attention to beauty during weight loss!

Slimming Recipe: Fried Eel with Mung Bean Sprouts

Raw materials: mung bean sprouts, eel, red pepper, green pepper, ginger
Seasoning: salt, monosodium glutamate, salad oil, starch

practice:

a. Wash the eel, blanch it in boiling water, pick it up and cut it into shreds, remove the seeds of red and green peppers and shred it.

b. Blanch mung bean sprouts, red pepper shreds, and green pepper shreds together in boiling water, and set aside after scooping up.

c. Put a little oil in the pot, add shredded ginger and fry until fragrant, add all the ingredients and stir-fry, after seasoning, thicken the sauce and serve.

(6) Saturday
Main weight loss dishes: fungus

Reason for recommendation: Fungus is sweet and cold in taste. It is a famous vegetarian food with high protein, low fat, multi-fiber and multi-minerals.Fungus also contains a polysaccharide substance, which can lower blood fat and cholesterol, and effectively inhibit the formation of obesity.

Thoughtful reminder: People who lose weight often feel hungry, so they can eat a small amount of low-sugar fruit to satisfy their hunger, anyway, it’s better than nothing!Tomorrow is Sunday, it is recommended to arrange some exercise to consolidate the hard-won weight loss results.Tonight, I should also write a diary to seriously summarize the weight loss experience of the week.Finally, don't forget to ask yourself: When will you start your next weight loss regimen?
Slimming Recipe: Stir-fried Baiye with Fungus
Raw materials: fungus, fennel, red pepper, green pepper, ginger
Seasoning: salt, monosodium glutamate, salad oil, starch

practice:

a. The fungus is opened with warm water, washed and cut into large pieces.Deseeded red and green peppers and cut into pieces.Slice ginger and set aside.

b. Blanch the fungus and red and green peppers in boiling water, and remove.

c. Wash the louvers, cut them into large pieces, and blanch them quickly with boiling water.

d. Put a little oil in the pot, add ginger slices and sauté until fragrant, add all the ingredients and fry for 2 minutes, after seasoning, thicken with starch to thin the sauce.

2. New mode of easy weight loss
The diet principle for weight loss is to reduce the calories in the diet and ensure the supply of protein, vitamins and inorganic salts that the body needs.Here is a diet pattern called "one to six" for women who are pursuing bodybuilding, which is available to ordinary urban women.Of course, first of all, you must have the determination to persevere.

One is a glass of milk. Drink a glass of 250 grams of pure milk (or yogurt) every day, mainly to provide the body with the calcium it needs.

The second is that the two servings of coarse grains are in addition to the staple food made of rice and refined white flour. You must first ensure that you eat a 100-gram potato and a 100-gram coarse grain food every day. It is best to arrange it for dinner. More B vitamins.

The third is three kinds of fruits. For example, in winter, eat an apple and an orange every day.Apples have a variety of health functions, and oranges contain a lot of vitamin C.In addition, eat a kind of other fruit, such as hawthorn, jujube, pear, persimmon.Three kinds of fruits total about 300 grams.

The fourth is to eat four high-protein foods, one is 50 grams of soy products, and the other is 50 grams of fish.The other two are eggs and meat not exceeding 50 grams each.High-protein foods help you shed excess fat without losing muscle tone and maintain and boost your immune system.

Fifth, at least half of the 500 grams of vegetables should be dark vegetables, such as celery, spinach, leeks, rape, carrots, tomatoes, kelp, black fungus, mushrooms and other bacteria and algae, the bacteria and algae are calculated by fresh weight.Eating 500 grams of vegetables every day can make you get enough vitamins, inorganic salts and dietary fiber, and make you energetic.

Sixth, six glasses of water Drink no less than six cups of boiled water or tea that exceeds 1500 ml every day.Sufficient drinking water can promote the timely discharge of toxins produced in your body and make the skin lubricated.

[-]. Seven-day yoga slimming plan

Fashion and health have become the two topics that modern people are most concerned about. Practicing yoga is not only novel but also has great benefits for the body and mind.

When it comes to yoga, many people feel mysterious about this fitness method from ancient India. Practitioners look for a quiet and ventilated place, rest cross-legged, dance their bodies gracefully and gracefully, the heart moves with the breath, and get spiritual cleansing poetically. After doing a set of exercises, I feel refreshed and comfortable.The most important thing is that it can also cure diseases and strengthen the body, especially for some sub-healthy people.

Once you enter the breathing state of yoga, the distracting thoughts in your mind will escape without a trace. The thoughts are like a warm hand touching the meridians and joints in the body. Even a slight wind sound sounds as beautiful as the sound of nature.After practicing yoga, when I stood up and looked out the window, the branches and leaves were so green and the layers of the scenery came out, I felt that the world was very wonderful.The body is full of vitality, and it seems to be able to cope with daily work with ease.

After practicing for a long time, you will be surprised to find that this gentle movement is not so much a movement, it is more accurate to call it an art, not only to make the body healthier, but also to calm down your personality.

1. Practice venue

Just find a quiet place, such as a hut with open windows or a quiet office, and there are no restrictions on age or gender.

2. Time

As long as you avoid the period before and after eating, you can choose freely in the morning, evening or night, sitting cross-legged on the mat on the floor or lying on the bed. As for the dress, it is not easy to wear loose clothes?
3. Essentials of action

Don't exercise with an impetuous heart, let alone swing your limbs as fast as street dance. Yoga pays attention to the cultivation of the soul, and the essence of the exercise is to concentrate and calm.Yoga movements are difficult and easy. You need to master the postures that cannot be done temporarily, but you must keep up with your mind and breathing. Conversely, some seemingly easy movements require you to maintain them for a certain period of time. Stretch your ligaments and muscles as much as you can without willpower.

4. Seven-day slimming plan

(1) The first day

Create a spiritual oxygen bar with breathing.Find a position that you feel comfortable with (you can lie down or sit, but you must relax your whole body), gently close your eyes and start to take a deep breath. When you inhale, make your abdomen contract. The feeling brought to the spine, during the breathing process, you should feel that you are in a good mood, put aside all distracting thoughts, and imagine the most beautiful picture in your memory. The duration is about 5 minutes, and then you open your eyes. Is the world in front of you right? Much more refreshing.

(2) The second day
The neck exercise wakes up the brain vitality.Dry wash your face with both hands, thinking that the hands of your loved ones are caressing yourself, and move your thoughts with your hands, then use your fingers to comb your hair from front to back. Rotate three times, then lean forward and backward, try to reach the right position each time, repeat three times, and finally, exhale the stale air in your chest with all your strength to ensure that you become refreshed.

(3) The third and fourth days

Double weight loss training.After calming your mind, first stretch your shoulders back and stretch the muscles on both sides of your spine, then stand with your legs slightly apart, cross your hands back and hold each other, from back straight to upper body bent forward as much as possible, keep for 15 seconds, two times a day Once, four times in two days, look at yourself, do you feel as light as a swallow?

(4) Fifth day
Rediscover the sweetness of sleep.I never thought that breathing can also cure insomnia. Before going to bed, sit on the bed with your legs crossed, keep your spine straight, press your thumb on the right nostril, and breathe through the left nostril for 1 to 2 minutes to relax. Lie down and sleep on your right side (remember, use your right side).As long as you persist, I believe you will be able to get rid of the distress of insomnia.

(5) The sixth day
Make you a confident person.Lie flat on the bed, feet together, toes forward, stretch your arms over your head, keep shoulder width apart, stretch your arms along your fingertips, keep your elbows straight; extend your legs along your toes, hold for 10 seconds Finally, adjust back to the normal breathing state. This kind of action can stimulate circulation and breathing in the body, and it can also improve your self-confidence. Just try it and you will know.

(6) Seventh day
Hunter-like attention.Lie flat on your back on the bed with your hands in front and palms facing each other.After reaching over your head, bend your right foot straight to the inside of your left leg and hold for 10 seconds. Do not force your body during the exercise. This will stretch your shoulders, arms and back, and will also help improve your concentration and external image.

Just a seven-day trial can give you a rough understanding of yoga. If you feel good, you must stick to it. I hope that yoga will make your life look brand new, and you will become a superman of vitality!

[-]. Five iron laws for effective weight loss
1. Adjust bad habits that are not conducive to weight loss
For women, eating and mood are closely related. It is common to forget about eating when you are particularly happy or depressed. People's moods always fluctuate between good and bad. It is no wonder that you match your mood with eating Weight also fluctuates.Next time you feel particularly craving for food due to your mood, please try to change the way of venting: calling a friend, doing moderate-intensity exercise, going for a walk outdoors and blowing the air are all good choices. Be sure to adjust your mood by eating, and failing your weight loss plan can only make your good mood worse or your bad mood worse.

(End of this chapter)