Golden ideas from life

Author: Ye Gaofeng / Country: Mainland China
Publisher:
Publishing Date: 2006-07-01
Features:
- Golden ideas for body slimming with goji berries: Take 30 grams of goji berries daily, steep them as tea, and drink 1 time in the morning and 1 time in the evening for several days to achieve significant weight loss. Although goji berries are a gentle herbal medicine, people with spleen deficiency and dampness, poor digestion, or diarrhea should use them cautiously.
- Creative use of lotus root for weight loss: Add 1 milliliter of lemon juice to every 10 milliliters of lotus root juice and drink it to aid in weight loss.
- Guava is the best weight-loss fruit: Also known as "bilimbi," guava can be eaten raw, used as a vegetable, or made into jam. It is sweet and refreshing, making it an excellent snack for weight loss. It is rich in vitamin C, especially in its green peel. However, the surface of the peel is uneven and prone to sticking to pesticides, so it should be thoroughly washed before eating.
Five key points for walking to lose weight:
1. Walk at a speed as fast as possible, never slower than a stroll, and pay special attention to maintaining a step rate of at least 140 steps per minute.
2. Each walk can last for 30 minutes. After exercising, your pulse rate should be about 15% higher than when at rest, allowing excess fat to be effectively burned.
3. Pay attention to your walking posture. Keep your head slightly raised, your upper body slightly leaning forward, your shoulders relaxed, your back straight, your abdomen slightly tightened, your heels landing first, your steps light and brisk, your arms moving naturally, and your breathing even. It is even better to mimic a racewalking posture and gait.
4. Gradually increase the intensity of exercise (including duration and speed). If you start by walking only 30 minutes a day at a slightly slower pace, in the second week, you can increase the duration by 10 minutes and the step rate by 10%. By the end of one month, you can walk for 40 minutes a day, with the step rate increasing by 50%.
5. Be persistent. If weight loss is still not noticeable after a period of exercise, you must strengthen your determination and continue. Remember: Giving up halfway means losing everything you've achieved.
Ways to maintain your "three measurements" (chest, waist, and hips):
1. Chest measurement: If you do not wear a bra with sufficient support to hold up your breasts, over time, they will sag and loosen. Therefore, it is essential to wear a bra that fits your chest size and provides adequate support. Do not skip wearing a bra just for comfort, as this will not only accelerate breast sagging but also affect the firmness of your chest muscles, the condition of your neck skin, and muscles. Regularly perform chest exercises to keep your breasts firm and elastic.
2. Waist measurement: If your waist muscles are already loose, even in summer, wear a high-quality, breathable waistband to prevent relaxation due to hot weather. Also, perform regular waist exercises.
3. Hip measurement: Generally, do not wear underwear with very thin fabric, especially for women whose hip muscles have sagged or loosened. It is best to wear stretchy underwear that fully covers your hips and abdomen to reduce the degree of sagging in your waist and hips.
Three remedies for small or flat breasts: Some women with flat breasts can improve them through enhanced nutrition and exercise. Exercise methods include:
1. Lie on your back, extend your arms to the sides, lift your chest, hold for a moment, and then lower it. Try to keep your head up and your abdomen tightened. Repeat 20–30 times.
2. Stand, hunch your shoulders, then straighten your chest. When hunching, rotate your arms inward; when straightening, rotate them outward. Try to keep your chest straight, abdomen tightened, and head up. Keep your arms relaxed, with the chest as the active part. Repeat 20–30 times.
3. Kneel and support yourself on your hands and knees. Bend your arms, touch the ground with your entire chest, keep your thighs and calves at a 90-degree angle, and keep your hips in place without moving forward. Use your hands to bear the weight, allowing your breasts to hang as low as possible. Hold for a moment, then return to the starting position. Repeat 10–15 times.
Three remedies for large breasts: Large breasts in women are due to excessive breast development, overly active endocrine function, and excessive fat storage, leading to accumulation. Therefore, physical exercise is needed to reduce overall body fat. In addition to slow push-ups to strengthen chest muscle groups, the following hand exercises should also be performed:
1. Slowly raise your arms forward and upward, then slowly lower them forward. Repeat at least 20–30 times. Keep your upper body straight, arms straight, shoulders relaxed, and feel the chest muscles being lifted.
2. Bend your elbows to the sides of your shoulders and slowly make 8–10 forward, backward, and downward circles. Then repeat in the opposite direction. Keep your upper body and head straight.
3. Bend your elbows and place them in front of your chest. Slowly push your right hand upward, lift your right foot, then lower your hand and foot back to the starting position. Repeat with your left hand and foot, alternating slowly. Repeat at least 20–30 times.
Three methods to reduce abdominal fat: Obesity is often due to a thick waist, which is usually caused by excessive abdominal fat. Reducing abdominal fat, in addition to controlling diet appropriately, is also an effective method through exercise.
1. Lie on your back and lift your legs together and straight. Use your abdominal strength to lift your legs as high as possible, lifting your waist and buttocks off the bed. Then slowly lower them and repeat.
2. Lie on your back and clasp your hands behind your head. Keep your body straight or bent at the knees, and perform sit-ups repeatedly.
3. Lie on your back and bend your body. Use your abdominal strength to lift your legs while extending your arms forward and bending your body, so that your arms and legs touch during the bending motion. Repeat continuously.
These exercise methods can be done individually or combined. Spend about 10 minutes, 4–5 times a week, and for 3 months for excellent results.
Early mealtime for weight loss: Metabolic activity in the human body varies at different times of the day. Generally, from 6 a.m., metabolism begins to strengthen, peaking between 8 and 12 p.m. If weight lossers eat earlier, such as breakfast at 5 p.m. and lunch between 9 and 10 a.m., their appetite will be reduced, helping them achieve weight loss goals.
Correct dieting for weight loss: A proper dieting method should be: comprehensive (no nutritional deficiencies), reduced calorie intake (in moderation), frequently changing recipes (to avoid boredom), and moderate exercise (to burn calories). The following specific practices can be.
Drink more water: Drink 1–2 cups of warm water 15 minutes before meals, which helps reduce food intake and benefits the stomach.
Eat slowly: Chew each bite thoroughly and savor the taste. During the 30-minute meal, give your brain enough time to receive stimulation from your stomach and feel full.
Eat more vitamin-rich foods, such as fruits, vegetables, and whole grains, which not only reduce calorie intake but also help you feel full.
Tips during dieting: Using a controlled diet method can reduce calorie absorption. However, dieting is not simply about eating less every day; it is about eating reasonably, ensuring nutrition while keeping calories low.
1. Limit fat: Mainly limit high-fat foods such as fatty meat, nuts, and cooking oil. Fat is one of the body's main energy sources, but if it exceeds the limit, it directly leads to obesity. Weight lossers should control their daily fat intake to about 40 grams, including fat from food and cooking oil.
2. Limit sugar intake: Mainly limit grains and sugar. If these foods are consumed excessively, the excess that the body cannot burn will be converted into fat and stored. Therefore, weight lossers should not only eat less grain but also reduce their intake of various candies and pastries.
3. Ensure adequate protein supply: Protein is mainly used to build body tissues and regulate physiological functions. It is generally not used for energy or fat synthesis. Obese individuals should reduce fat and sugar intake rather than protein to avoid harming their health.
4. Ensure adequate intake of vitamins and minerals: They are essential nutrients for maintaining health. Vegetables contain fiber and water, are bulky but low in calories, which can enhance fullness and promote intestinal movement to prevent constipation.
5. Eat lightly: Consume less salt, as salt is hygroscopic. When the body has too much salt, it retains more water, increasing weight. Additionally, avoid snacking and late-night meals, and stick to three meals a day. Gradually, you will achieve your dieting and weight loss goals.
P284-288