跟大家分享一些自己减肥时用过的方法。 身体排毒兼减肥:
(1)每天步行10000步,需要一步一步算吗?不用,一天就是散步走一小时路就对了
(2)早上一起床,请喝500cc的温开水,每天至少要喝2000cc的开水
(3)每天一定要吃五到九种蔬果,不同颜色最好。
一周一次的一公斤排毒餐:
周五晚上: 250克 酸奶+ 500克地瓜(蒸熟连皮吃)+苹果2个
周六晚上: 250克 酸奶+ 500克地瓜(蒸熟连皮吃)
周日早上:请痛快嗯嗯,彻底清除宿便。
准备:
清肠前一天要吃清淡一点,不要大鱼大肉,不吃不易消化的纤维,心情愉悦。准备好一壶开水,大概有六瓶矿泉水的量,放入两勺盐(汤勺平平的为一勺),搅拌均匀。十点左右睡觉,上好闹钟,定在五点五十,保证第二天早上能起得来。
过程:
早上五点五十起床,喝一杯温开水,活动一下,另外烧一壶开水用来兑盐水。记得衣服穿宽松,冬季要注意保暖。
准备就诸:
在凌晨六点,身体排毒的最佳时间开始喝第一杯盐水:用昨晚准备好的盐水兑早上烧开的白水,600ML(相当于一瓶矿泉水的量),温热,盐味和稍微咸一点的菜汤差不多。因此,喝水应该讲究技巧,如果小口小口地喝水,水流速度慢,水很容易在胃里被吸收,产生小便。所以最好是大口大口地喝(即喝满口),吞咽动作快一些,这样,水能够尽快地到达结肠,同时刺激肠蠕动。
为了加速水的流动,防止它在胃里堆积,这时候一定要加上运动。最有效的是瑜伽三式,每式十次。
第一式:向上拉伸。双手手指交叉相握,掌心向上,踮起脚尖,全身尽力往上拉升,瑜伽式的腹式呼吸十次,即吸气时肚子外鼓,呼气时收腹,这样腹肌也能很好地参与运动。
第二式:双手手指还是交叉相握,掌心向上,深吸一口气,然后一边呼气一边尽力往左伸展,直到气呼完,再吸气回来手向上,算一次,再一边呼气一边尽力往右伸展。
第三式:双手平举,手心相对,深吸一口气,左手弯曲向颈,然后一边呼气一边把右臂尽力往右伸展,眼睛平视右手尖,直到气呼完,再吸气回来右手弯曲向颈,左手打开,然后一边呼气一边把左臂尽力往左伸展,眼睛平视左手尖。
三式做完可以继续喝下一杯。做了几次,第一次是喝第二杯水开始排宿便,直喝到十二杯水
开排出清便(很清很透明),第二次是从第四杯开始排便,喝完十杯,第三次只喝了八杯就清了,所以说清得越多,宿便越少,你的肠胃越健康。
注意事项:
清肠不需要太勤,最理想的时间是半个月一次,如果能够隔两三个月就清一次的话,也比不清肠的人健康。
四件事
第一件:每天早晨的第一件事就是打开饮水机冲一杯温的淡盐水(夏天喝凉的),盐水可以清肠。
比例是100毫升水盐水不超过0.9克,而且盐水可以保护皮肤可以使皮肤变好,如果按照正常比例没有副作用。
早上喝一杯淡盐水,有助大便通畅。
喝适量淡盐水,以补充水分和电解质,在夏天还可预防中暑。
第二件:是空腹吃十二枚干枣。
这种吃法可以防止脱发,红枣还可养颜通便。
长久坐在办公室里,与其喝咖啡,倒不如喝绿茶,并且在其中加一些红枣。对于女生而言,红枣可以美容养颜,让脸色显得有血气,甚至还有减肥作用。
第三件:吃一个香蕉。
香蕉亦通便,减肥也要十分注重清肠、通便,其实许多减肥产品比如大印象喝完就要跑厕所。这说明:减肥的基本点即畅通。
第四件:早餐牛奶一定要喝
一杯牛奶下肚能让人感到胃部饱满,所以喝牛奶减肥是一种很体贴人的幸福减肥方法。它易于购买,但肯定不会是光喝牛奶就能减肥,这里有方法。
牛奶减肥法:
1、早晨喝一杯纯净水再加一杯牛奶。
2、中午照常吃饭,但不能吃太饱。
3、晚上喝杯牛奶,适当吃些黄瓜。昼量管住自己不吃别的食物,特别是甜的东西。
补充:一天喝上7、8袋酸奶,并不吃其它东西,可以起到排毒养颜,甚至于减肉的功效! 其实减肥说难不难,说不难也难,关键是找对方法,而上面的四件事,是许多网友亲证过的,相信不会有问题!
[瘦腿的好方法]
四勺蜂蜜混合涂在腿上,然后裹上保鲜膜,很有用,不但肉紧了很多,而且皮肤也好了。如果再配合运动就更好了,但是肌肉型肥胖的腿就不要运动了,先节食一段时间,等肉松一点了再运动。炎热夏天,又是穿背心短裙的时候,爱美的女孩子千万不能因为天热而中断自己的美体塑身计划。
1分钟大腿瘦身操
瘦整个大腿
以立正的姿势站着、两手放在身体两侧。弯曲膝盖,两手碰触脚趾(此时,不要太用力)。诀窍在于,不弯曲背部肌肉,只弯曲膝盖。再轻轻回到原来的姿势。这个动作大约为3秒,刚开始做的时候,以1O秒钟做3次为目标,习惯后再加速吧。
瘦大腿内侧
从立正的姿势开始,将右脚向前跨一步,轻弯膝盖。两手插在腰上。跳起的同时左右脚互换(此时注意背部要挺直)。边数一二边跳起来两脚互换。刚开始做的时候以1O秒钟做1O次为目标习惯后再加快速度。
瘦大腿内外测
以立正的姿势站着。右脚伸直向右抬起,同时左手伸直向左抬起。此时,注意身体的平衡。诀窍在于腿部要使劲。轻轻回到原来的姿势。另外一侧同样做一遍、这个动作大约为2秒。刚开始做的时候,以1O秒钟做5次为目标,习惯后多加快速度
3. 瘦小腿:
1、将枕头夹在小腿中间,坐在床边,大、小腿成九十度角。缓缓抬起小腿,保持这个姿势三秒左右,然后放下,重复动作十至十五次。
2、卧在床上,伸直双腿,一只脚板挪后,一只脚板伸直。轮流做二十至三十次,直至小腿感到疲乏。
3、平躺在床上,两手撑住腰部后方,将双腿往上抬,两只脚在空中做踩踏车的动作,约做个30分钟即可休息唷!
4、仰卧,直视天花板,膝盖不要弯曲,两腿并紧,向胸部贴近,然后抬起,再贴近,重复此动作15次。这样坚持做下去,腿部的赘肉就会不知不觉地消失。
减小腿按摩
1.坐在椅子上,把一脚抬高成直角,并以拳头拍打小腿,每条腿约做5分钟。
2.一脚伸直,另一微曲如图,以两手掌由脚眼以「之」字型方向按摩。左右两足各做5分钟。
方法不多,有好的方法可以加我微信:853917095一起探讨。
第二篇:减肥经验分享
01
Hide your scale and mirror
收起体重秤和镜子
"I hid my scale and my mirror for the first month. This helped me to focus more on what my body is telling me less on a number or how I looked. “开始减肥的第一个月,我把体重秤和镜子都收了起来。这样可以把我的注意力集中到我的身体上,而不是冷冰冰的数字。
"Part of the reason my weight yo-yoed so much in the past was because I wasn’t seeing results fast enough, so I would give up.
“以前我减肥总是减不下来,因为我减肥时总是想一蹴而就,短时间内见不到效果就马上放弃了。
"This helped me to stick with my game plan because I couldn’t see what was physically happening to my body.”
“而收起了体重秤和全身镜我就可以坚持下来,因为我没法看到自己体型的变化。”
—Penny N., 31岁(4年多减掉80磅)
02
Just get through one workout 确定一种锻炼方法并坚持下去 “As painful as the was, it felt invigorating, so I decided to start my third attempt on the Couch-to-5K program. This was my third attempt at starting this program.
“虽然跑步很辛苦,但我感到自己充满了活力,所以我第三次拾起了我的‘五千米跑步计划’。
“I honestly didn’t have any goals in mind other than to complete the Couch-to-5K program I had not completed twice before.”
“我的脑海里只有一个念头,那就是完成我的五千米计划,而不是像前两次那样放弃。”
—Jason Nelson,42岁(约1年减掉74磅)
03
Or set a easy goal给自己定个容易点的目标
“At the beginning of my journey, I started small: I walked on the treadmill for 20 minutes and slowly started increasing the time.
“刚开始减肥时,我给自己定的目标很低:在跑步机上坚持20分钟。 “After four months, I used other machines like the elliptical and the Stairmaster.”
“然后再慢慢延长这一时间。四个月后,我改用了其他健身器材,比如椭圆健身机和楼梯机。”
—Asha Hussein, 30岁 (约14个月减掉70磅)
04
Learn how many calories are actually in the foods you eat计算自己每天摄入多少卡路里
“I decided to take control by, first of all, logging all the calories I was putting in my body. It quickly made me realize how much I was eating.
“我通过计算自己摄入多少卡路里来控制体重,其中包括我每天吃进的食物、喝进的饮料。
“It really helped to understand what foods I was putting into my body and WHY things are so good for me.”
“我很快就弄清楚了自己每天吃进了多少东西。这种方法不但让我弄清自己都吃了什么,还让我吃得很健康。”
—Jazmine Fedora, 25岁 (4年多减掉50磅)
05
Take a break from sugar不吃含糖食物
“I cut out all sugar. I went through a very rough initial withdrawal period. But as the weeks went on, it got easier.
“我停掉了所有含糖食物。停止吃糖的最初那段时间真的很痛苦。但是坚持了几个月后就没有那么痛苦了。
“I stopped eating junk and began every day with two eggs for protein. I ate salads for lunch and only meat and vegetables for dinner. ”
“我也不再吃垃圾食品了,每天早上我都会吃两个鸡蛋来补充蛋白质。中午我吃的是沙拉。晚上我只吃肉和蔬菜。”
—Kelly Crosby, 33岁 (8个多月减掉58磅)
06
Write a letter to yourself about why you want to lose weight.写信提醒自己为什么减肥
“I wrote my future self a letter in case I ever needed motivation. I was as honest as I could ever be, and the letter was heartbreaking.
“我给未来的自己写了封信,以防自己某一天会坚持不住。我在信里写了很多大实话,整封信有种催人泪下的效果。
“However, it was real, and I needed it many times. I typed this original letter out in a blog post about a year later, along with a reply.”
“事实证明我的做法真的很有预见性,我真的有好几次差点泄气。大约一年后我把这封信发在了我的博客上,还给自己写了封回信。”
—Sarie Bronish, 25岁 (18个月减掉95磅)
07
Challenge yourself to give up dessert for a period of time.坚持一段时间不吃甜品
“I began by changing my daily routine. For instance, instead of making daily pilgrimages over to the gas station across from my dorm to get ice cream, I completely stopped going there for a few months.
“我调整了我的生活习惯。比如我以前每天都会去我宿舍对面的加油站买冰淇淋吃,后来我好几个月都没去了。
“Next, I found things that I could replace dessert with. It was not easy at first to switch from ice cream to eating low-fat yogurt and fruit, but after a month without dessert, I found that I started to crave the taste of these healthier food options.”
“此外,我还找到了一些食物来代替甜品。我开始用低脂酸奶和水果来代替冰淇淋,刚开始真的很不容易,但坚持了一个月不吃甜品后,我发现我开始喜欢吃这些健康食品了。”
—Dan Case Jr, 21岁 (1年多减掉60磅)
08
Walk everywhere尽量步行
“The very, very first thing I did was just start walking everywhere. I had to start small. I could barely go up a flight of stairs or even walk a block without getting breathless, but I knew it had to be done.
“我减肥时最开始采取的办法就是尽可能地步行。一开始我只能走很短一段路。一段楼梯甚至一条街的距离都差点让我喘不过气来。但我知道我必须得坚持下去。
“I stopped taking the bus, I stopped driving, I stopped taking cabs. I was 400 pounds and could barely do that without getting tired, or out of breath, but eventually it helped me build up to more.”
“于是我出门不再搭公交车,也不自己开车或打车。当时我体重有足足400磅,我常常气喘吁吁,累得不行。但这让我得到了锻炼,让我走得越来越多。”
—Michelle M, 30岁 (两年减掉200磅)09
Work out with a Wii边玩游戏边减肥
“I was too embarrassed to go to my gym and take a class, and I heard about really good results from Zumba, so I bought the game for my Wii. I played at home, working out five to six days a week.
“我这人不太好意思去健身房上课,但我听说跳尊巴舞对减肥很有帮助,所以我在我的Wii游戏机上下载了一个尊巴舞游戏,并跟着跳起来。我每周在家跳个五六次。
“Dancing with the Zumba was really fun, especially when it was a song that I knew or liked. The game made it seem more like you were trying to beat a level as opposed to exercising.”
“跟着这个游戏跳舞真的很有意思,特别是当我发现其中有些音乐是我听过的,有的还是我很喜欢的。玩这个游戏时看起来更像是在练级,而不是在锻炼。”
—Nadia G., 27岁 (3年多减掉150磅)
10
Curb your fast-food habit and learn to cook.少吃快餐多做饭 “I started cooking for myself. It was so easily available and cheap. I was lazy and didn’t really know how to cook. I thought food that was cooked at home was most likely going to taste awful.
“我开始自己做饭。我这人很懒,也不太会做饭。我觉得自己在家做出来的饭一般都会很难吃。
“But it was super empowering to know that I created a dish. I started to play around with plating and discovering how creative I could be.”
“但当我成功做出第一道菜的时候我真的很兴奋。随着我下厨的次数越来越多,我还独创了好些菜式。”