One: exercise.

1 bike

Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I don't approve of giving up healthy practices while losing weight.

Step 2 swim

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

3. Running (fast walking)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

4. Pedal exercise

Lie flat on the bed, put your hands behind your head, bend your legs and slowly raise your knees. Straighten your left leg first, then retract it, and then straighten your right leg. Repeat this action 50 times. If you can do it longer, keep on insisting. This can exercise the leg muscles, make the leg lines more stylish, and remove the leg fat to make the legs firmer.

Two: diet.

Eat more of the following foods

1, lemon

Citric acid can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation.

2. tea

It is generally believed that tea has the functions of eliminating greasy, reducing fat and reducing blood fat.

3. vinegar

Vinegar is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar.

4. Rabbit meat

The fat content is extremely low, and most of them are unsaturated fatty acids. Long-term consumption will not cause fat accumulation in the body.

5. adzuki bean

It is a food with high protein and low fat. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation.

6.garlic

Inhibit the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes)

7. Auricularia auricula

It is a high-protein, low-fat, water-rich and mineral-rich food. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer.

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