How to have a healthy and balanced diet while practicing yoga?
1, three meals rule, balanced nutrition.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Just like eating well and doing things well. At the same time, it is also beneficial to health and provides auxiliary help for keeping fit.
2. Maintain adequate intake of protein.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism, increase satiety, but also nourish and maintain skin elasticity. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during fitness is calculated according to the requirement of 1g protein per kilogram of body weight. If your weight is 70kg, you can eat 70g protein every day.
3. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods are high in calories and oil, but they are not nutritious. Eating them often can easily increase the intake of calories and oil. It is suggested to choose food with low calorie, high fiber and strong satiety, which can not only reduce calorie intake, but also avoid excessive intake. At the same time, it can also develop good eating habits, which is conducive to losing weight and keeping healthy.
4, chew slowly, eat 7 points full every meal.
Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake, which is very helpful for losing weight and developing good eating habits.
5. Adjust the order of eating.
The adjustment of diet order is conducive to reducing intake, avoiding excessive intake and developing healthy eating habits. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein, and finally eat the staple food (coarse grains).
6. Keep enough water every day.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. At the same time, it can supplement the water needed by the human body, nourish the skin, maintain the elasticity of the skin, and remove intestinal oil and garbage toxins, which is very helpful for losing weight and keeping healthy. It is suggested to keep 1500~ 1700 ml warm water every day, and it is more beneficial to your health to absorb it slowly.
Besides practicing yoga and eating, you should also keep enough sleep every day. Adequate sleep can secrete leptin, which can promote metabolism, promote fat burning and maintain good health. It is very helpful for detoxification and viscera repair. It is recommended to keep 7~8 hours of adequate sleep every day.
I am also a chubby girl. See how I get rid of the fat lines. 1 Can you remove fat lines?
Exercise+body shaping cream
Insist on aerobic exercise 3-4 times a week, such as jogging, swimming, skipping rope and other aerobic exercises, which will help to eliminate obesity lines. Because exercise can promote the elimination of fat, I am not worried about obesity lines after losing weight. This method can help shape the body, transform excess fat into muscle, and then achieve the purpose of eliminating obese lines. In addition, before exercise, you should apply body shaping cream to the corresponding parts of your body, which can quickly smooth out fat lines.
Massage+skin care products
Stick to massage every day, apply massage lotion or essential oil to the place with obesity lines, then massage with both hands and massage in circles. After the initial massage, clean the place with fat lines with warm water, and then apply products containing collagen to let the skin absorb it slowly. Massage can not only reduce obesity lines, but also promote blood circulation and help skin repair itself.
2 Clinical manifestations of obesity line
Shrinkage lines usually appear on the inner thigh, waist and abdomen, and are characterized by linear dermatoglyphics with alternating red and pale white watermelon patterns. Generally, there are many lines, which are neither painful nor itchy. Puberty shriveled lines exist not only in women but also in men. This is a physiological phenomenon in the development of healthy boys and girls. Puberty dry lines usually appear after pubic hair grows out. Men mostly appear in the inner and outer thighs and waist, while women mainly occur in the lower abdomen, thighs, buttocks, breasts and other places. At the beginning, the wrinkles are slightly higher than the skin surface, and then gradually become irregular strip or band-shaped skin depressions arranged in parallel. The skin in the depression is thin and shiny, several centimeters long and about 1 cm wide, and the color is mostly reddish or purple. After six months to two years, most of them will become light-colored marks close to skin color, which may not fade for a long time, and some will gradually fade away after puberty.
Shrinkage lines may be caused by weight loss. Fat deposition expands the skin when you are obese, and the expanded skin contracts when you lose weight, resulting in some patterns.
The formation of edema lines is because bones and muscles grow too fast, exceeding the extension speed of skin, and the elastic fibers of dermis are pulled off.
3 methods to prevent obesity lines
Method 1: Increase the intake of crude cellulose:
Crude fiber has the effect of slimming and detoxifying, so you should take more cellulose-rich vegetables such as celery, pumpkin, sweet potato and taro for three meals on weekdays, which can promote gastrointestinal peristalsis and reduce fat accumulation.
Method 2: In fact, this kind of wrinkles can't be seen when the adipose tissue is hypertrophy, that is to say, when the weight is heavy, most of them can only be seen after losing weight, but this time has missed the opportunity to remedy! It is recommended to keep a healthy posture at all times to achieve the best preventive effect! Secondly, some friends will think that people who usually exercise or stretch, even obese people, will not have such wrinkles after losing weight. Therefore, there are athletes at ordinary times, and the probability of producing this obesity line will be relatively low. This is how to prevent the problem of obesity lines.
Method 3: If you want to dilute or reduce the phenomenon of obesity lines, you can start with activating the connective tissue of the skin. It can be massaged properly to promote the proliferation of collagen, and can also be used together with skin care products that can tighten the skin. Secondly, it can strengthen organizational ability and make the initial wrinkle road compact and smooth. Many wrinkle-removing massage products on the market will add essential oil and plant extract oil to help improve the smoothness of the skin through massage, and some of them can also activate local tissues, so that collagen can be regenerated better, so as to improve the firmness and smooth the surface skin. There is no denying that there is no way to completely eliminate obesity lines, which is an idea that you must establish before buying or using related products.
4 Reasons for the formation of obesity line
1. Because of the rapid weight loss, the body weight drops rapidly in a short time, which leads to the rapid expansion of cellulite, especially subcutaneous cellulite, and the excessive stretching and expansion of epidermis, which will lead to the loss of collagen in skin tissue and the formation of ugly obesity lines.
There is a lot of fat under the skin. If the epidermis increases, it will form fat lines. This is because blind weight loss leads to the rapid reduction of subcutaneous fat, and it is difficult for the stretched surface skin to shrink with it, so this forms fat lines.
3. Irregular life, lack of sleep and other factors directly lead to metabolic dysfunction in the body, which affects its blood circulation speed and greatly deepens the appearance of obesity lines.
5 Fat line is harmful.
Obesity lines, also called stretch marks or stretch marks, are long red or white lines on the skin, which are common in buttocks, abdomen and thighs. Pregnant women are not the only ones with this skin disease. Obesity lines, also known as orange peel lines, may appear on the skin during adolescence and weight loss, which greatly affects the appearance, so many people want to remove them, but can this skin crack be removed?
Causes of obesity. Obesity lines are caused by the fact that the growth speed of meat or bones inside the body exceeds the extension speed of the skin, which leads to the skin being tight and the elastic fibers of the dermis being pulled off, thus forming obesity lines.
The harm of obese lines. Obesity lines, also known as stretch marks, are not harmful to the body, but only affect the appearance. For example, women will be accompanied by stretch marks after pregnancy and childbirth, so it is rare to see their mothers wearing clothes that leak their navel, which will affect their lives. For some men who are particularly particular about life, stretch marks may reduce sexual desire and affect sexual life.
Elimination method of obesity line
Massage with essential oil to remove fat lines. Essential oil massage. Add 3-5 drops of rosemary essential oil to the shower gel and apply it all over the body. Massage the thigh gently in circles where the thigh lines are concentrated, and it can be absorbed in 3-5 minutes. This will not only have the effect of stovepipe, but also remove the tattoo. I suggest sticking to it.
Diet therapy obesity line. Eating too much cream or cheese will not only make the blood tend to be acidic and make people tired easily, but also make fat accumulate in the lower body, enlarge the buttocks and produce stretch lines. Therefore, it is best to use protein, such as soybeans, or low-calorie and nutritious seafood, which can promote metabolism and body fat consumption. At the same time, try to use corn oil, olive oil and sunflower oil instead of animal fat. Both contain a lot of unsaturated fatty acids, which can make you care about beauty and health.
190 kg Fat girl becomes a goddess. They lose weight and become fitness instructors. Introduction: Recently, China and South Korea each have a beauty network. They are all popular because of angel faces and demons, but they used to be big fat girls. Now they have successfully attacked and become goddesses. What weight loss experience can be used for reference?
In this era of looking at the face, it has been said that slimming is the best cosmetic surgery. Whether it is personal temperament or mental outlook, when you are fat or thin, it is completely different. Lose weight, just like a whole person. And if you have a good figure, it is definitely an impression!
There is a good saying, Romewasnotbuiltinaday. Goddess is not built in a day, and a good figure is not built in a day. Only after a short period of exercise can the goddess coach become God's darling, devil figure and angel face.
I believe many girls will be jealous when they see Xia Yan, the goddess coach who became popular on the Internet. However, people have successfully lost 90 pounds and become one of the typical representatives of the phrase "successful counterattack, success goddess".
Xia Yan posted a dynamic "once a veritable big fat man" in her personal space before, and attached a comparison between her 190 kg and now, which attracted a lot of attention. Everyone was surprised that this beautiful coach with a height of 170cm and a weight of only 50 kg and a vest line on her abdomen turned out to be a big fat girl. Fat girl loses 90 pounds and becomes sexy in seconds. The little spice girl is very attractive.
In addition to her, there are many goddesses who have successfully counterattacked. Let's see how they made the goddess!
Xia Yan:
Xia Yan said, "Growing up, I had a big appetite. Eat four or five meals a day, and you can eat three or four bowls of rice for each meal. Although she doesn't eat much snacks, she eats a lot and doesn't exercise. By the time she was in the third year of high school, her weight had exceeded 190 kg. "
At that time, Xia Yan had almost no social activities except going to school, going home and living a life of two points and one line. Because she is too fat, she is always laughed at by people around her, and even afraid to go to dinner with her parents. Moreover, they often can't buy suitable clothes, so they can only wear men's clothes in large sizes, and they are always mistaken for boys.
Because high school students choose to study fine arts, they bow their heads for a long time every day, which puts great pressure on the cervical spine. In addition, obesity and fat accumulation oppress nerves, leading to insufficient blood supply to the brain and often causing dizziness. I also went to the emergency room twice because I suddenly fainted.
Therefore, she made up her mind to lose weight. "You can't be so decadent anymore. You must welcome the university with a brand-new look."
1, control diet
The first thing she did was to reduce her appetite. Xia Yan's creed is "Don't overeat, but don't overeat. Ensure basic energy. Refuse carbonated drinks, eat less oil, eat less meat and eat more fruit. "
Xia Yan's goal is not to go on a diet blindly, because she knows that excessive dieting is bad for her health. If the energy provided is insufficient, the normal operation of various functions of the body can not be guaranteed, which is very harmful to the body. Instead, gradually control your diet and help you lose weight healthily without damaging your health. In addition to ensuring the energy needed for daily activities, reducing the intake of oil, not drinking drinks, only drinking boiled water and a small amount of yogurt, and adhering to a low-fat diet. It can also supplement dietary fiber and vitamins to ensure good health.
Step 2 keep running
When she first started to lose weight, "she played badminton for an hour every morning, walked for an hour in the afternoon and did sit-ups and push-ups for half an hour." A month passed, and she lost 50 Jin! Although 140 kg still looks a little fat, it also makes her determined to keep exercising and make persistent efforts.
After graduating from college, she still insisted on running and other sports, and at the same time worked as a fitness instructor in a fitness club next to the school. This also made her finally lose 90 pounds! Became a goddess coach with a perfect height 170cm weight curve of 50kg.
Rui (Yi):
Recently, not only China's "Coach Goddess" became popular, but also South Korea. South Korea's beauty figure has always attracted much attention. Recently, a group of pictures of "other people's home" physical education teachers have also been madly transmitted online, causing envy and hatred among netizens. "Why is it always the physical education teacher of' others'!" .
Some netizens pointed out that the recently popular "other people's home" physical education teacher is actually South Korea's super popular personal fitness instructor Rui Yi himself.
This "goddess teacher" has a perfect ecstasy S-class figure curve. Lori Yujie athletes can control all kinds of roles well, and their bodies are still exploding. Moreover, this beauty coach is really a veritable athlete and loves many sports.
This "other people's home" beauty teacher is a model and personal fitness trainer, who often accompanies sports on weekdays. Yoga, flat support, surfing, golf, shooting, skateboarding, marathon, mountain biking and so on are all sports she often dabbles in. She is good at all kinds of sports and can control them perfectly. Her extensive hobbies have helped her to develop a good figure, and also enabled her to have such a perfect figure continuously.
Ji-eun Park:
Korean fitness method has been sought after by many people. Now, the physical education teacher of "other people's home" has become the "fitness goddess", and Duoyan Zheng, who was once a smash hit, has become the "fitness queen". But there is also a Korean "fitness queen". Oh, she is not only sweet-looking, but also hotter. Netizens call her Duoyan Zheng's rival in love.
Ji-eun Park (English name JJ), who also became popular on the Internet, is a beauty and fitness instructor in Cheongdam-dong, South Korea. In the photos obtained by the netizen's human flesh search, it is not difficult to see that this beautiful coach with a sweet face has a devil figure at the same time, and the curve of chest and buttocks is even more beautiful. What's important is that this beauty coach has developed muscles in addition to the devil's figure curve! Let's take a look at her sports secrets.
Skillfully use dumbbells to leave the body
(1), choose a stable chair, sit in front of the chair, lean back slightly, and hold your hands behind your body.
(2) Hold the dumbbell with both feet, hang the leg, and then put it down. So repeatedly.
Tip: Choose the weight of dumbbells according to your adaptability; Pay attention to breathing adjustment, not too fast.
Skillfully sweep the upper body with dumbbells
(1), stand up straight, put your feet together, hold a dumbbell in each hand, and hang down naturally;
(2) Clamp your arms, keep your lower body still, shake your upper body from side to side, and keep your body on one side plane all the time.
Tip: Choose the weight of dumbbells according to your adaptability; Pay attention to breathing adjustment, not too fast.
Sit-ups, thin waist and abdomen
(1), prone position, legs E undulating on the seat, at a 90-degree angle, hands close to the ears;
2. Use abdominal strength, bend the upper body forward, close to the legs, and then restore.
Tips: don't get up immediately after the action, lie flat for a while; When doing sit-ups, exhale when leaning forward and inhale when lying on your back.
Yan Duoxi:
I believe many people are familiar with the beauty Yan Duoxi. Yan Duoxi, who once weighed 95kg, felt extremely inferior to herself before she succeeded in slimming down. She turned ***PS into an unrecognizable beauty, and dared to post on SNS, living in an imaginary world and seeking self-comfort. In order to escape from high obesity, I trained with the body trainer 1 to 1, and lost 3 1kg in 84 days! Zero plastic surgery makes a perfect goddess. Let's take a look at her weight loss method!
(1) diet vegetarian detoxification meal.
Adjust the diet structure and actively expel toxins. Before losing weight, Yan Duoxi ate high-calorie fried food, air pollution, computer radiation, staying up late and other bad habits every day, which made his body accumulate a lot of toxins, and 80% of the toxins in his body were hidden in the intestines. Therefore, the first step to lose weight is to clean the intestines and expel toxins and accumulated waste.
② Body shape correction
Correct posture and avoid local fat accumulation. Beauty is not born. Under the guidance of the coach, Yan Duoxi studied hard how to walk, stand and sit, insisted on keeping the correct posture at all times, prevented fat from accumulating locally, and kept a good posture with elegant temperament while losing weight.
③ Deep hyperthermia of abdomen and thigh.
In addition to diet adjustment and exercise, Yan Duoxi does the same homework every day, that is, walking in a warm swimming pool or soaking in hot springs to warm his abdomen and thighs. This kind of hyperthermia will warm the meridians of the human body, and the qi and blood will run smoothly after the cold disappears, which is good for preventing obesity and beauty, but the speed of weight loss will be slow and it will take a long time to take effect.
Although we can't use fitness artifacts to exercise, and there is no "other people's home" teacher to teach us, we can't fall behind when we are envious. As long as we keep exercising, one day you can become a goddess!