Diet conditioning:

1. Control high-fat food: such as animal food, meat, fried food or western-style fast food.

Second, eat less foods with high carbohydrate content: in the usual diet, high carbohydrate content mainly comes from cereals (such as rice, flour and miscellaneous grains). Grain is the source of energy, which provides carbohydrate, protein, cellulose and B vitamins for human body. We emphasize control, not no control. Obese people must eat less cereal for dinner. Because people seldom exercise after dinner, excess energy can be easily converted into fat if it is not consumed.

Third, we should reduce the intake of refined sugar: refined sugar is easy to replace, but if it is not digested in the human body, it will easily be converted into fat.

Fourth, don't eat snacks after meals: especially flowers and nuts. If you really like it, you'd better eat it in the morning, because nuts are rich in protein, and people will feel full after eating them.

Fifth, don't eat supper: if you are hungry at night, you can eat vegetables that fly over the water. It can not only provide vitamins, cellulose minerals and so on. For the human body, it also has low energy and little fat, which is most suitable for obese and diabetic people. In addition, you can also eat mushrooms and taro foods such as pork tenderloin, vermicelli, vermicelli and other foods that contain almost no calories, but be careful not to put too much oil when eating.

Exercise to lose weight:

Abdominal muscle movement

Method 1: lean forward, stimulate the abdominal muscles, and let the lifebuoy have nowhere to escape.

Abdominal exercises that can be done when sitting in a chair to rest. Every day 1 time, with unprofitable slim waist.

Method 2:

1. Stand up straight with your feet shoulder width apart. Raise your right arm directly above and tilt your upper body to the left. At this time, I feel my right pelvis downward. Fully stimulate the muscles of abdominal ribs. Exchange left and right 10 exercise.

2, the upper body is slightly backward, and the pelvis is prominent. Then the back bends slightly and the pelvis moves backwards. The abdomen bulges when the pelvis moves, and sinks when it moves backward. Each move back and forth 10 times.

Method 3:

1, stand up straight, open your feet shoulder width, and hold your chest out.

2. Cross your arms around your waist, lean back and forth, stretch your arms back and raise them as high as possible. Hold the limit 10 second. Repeat the operation for 3 times.

Wipe the floor.

Method:

1, kneeling on the floor, leaning forward with only toes, knees and palms touching the ground. Keep your back straight. Don't bend it. Keep straight.

2. The right elbow and the right knee extend far away at the same time, and the knees and elbows are as straight as possible. And then return to the original state. Exercise your left elbow and knee according to the same principle. About 10 times. 10 times 2 is 1 group.

3. Practice in 2 groups twice a day. 1 month later, you can feel obvious changes, with less back fat and clear back lines.

Bowing action

Function: Bowing action centers on the waist, moderately stimulates the ribs, back bones and pelvis, and spreads to the whole body. Improve basal metabolism and change lean body mass every day. At the same time, it can correct hunchback, exercise waist and prevent low back pain.

Method:

1. Stand up straight with your feet shoulder width apart.

Raise your arm and draw a big circle on your head.

3. Bend your upper body forward and make a big bow. Take the waist as the axis and try not to bend over. 10 exercise in the morning and evening.