If you want to get the result quickly, you can use this method.

Monk diet

This method is more effective in the short term. Basically, 1 month can make you thin 10 kg, and after half a year, you really become a non-fat figure. Because our body eats every 5-6 hours, the calories we consume are all we eat. Moreover, the fat and calories already in the body cannot be fully consumed.

The so-called monk-style diet is to follow the principle of "no food at noon" and resolutely put an end to any eating and sugary drinks after lunch, so that the body can digest the existing calories for a long time. Of course, if you are really hungry at night, you can drink a glass of skim milk. Dairy products stay in the stomach for a long time, which helps to sleep and beautify the skin.

Girls can also try this.

Physiological cycle diet

That is, the day at the end of each month is regarded as "weight loss day". I don't eat all starchy foods, rice noodles, biscuits, taro and pumpkins on this day. Other chickens, fish, meat and eggs are all casual. Of course, you should control your dinner and fast within 4-6 hours before going to bed. Remember to do some local exercise before eating the next morning. If you want to thin belly, do two sets of sit-ups. If you want to lose weight, lift the dumbbell. If you want to lose weight, climb the stairs. It takes *** 15 minutes in total. According to the day of the week, after that, you can lose 1-2 kg a week by not eating staple food on this day of the week and fasting for 15 minutes the next morning. With regular exercise every week, as long as you persist, you can always lose weight!

Thigh reduction:

1) Inner thigh: Do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.

2) Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.

3) Rear thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.

Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.

1) Fat type: The most effective method is to stand on tiptoe for 20 times and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.

2) Muscle type: it is difficult to reduce. For muscular MM, it can only be suggested not to strengthen leg exercise and wear high heels less to avoid muscle tension and thickening.

Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, it means that you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.

Reduce the upper abdomen: the upper abdomen is the part of the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.

Abdominal reduction: it is a "small belly." Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.

Waist reduction side:

1) One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to consume fat, so exercise for at least 30 minutes), and after one week, you obviously feel the muscles on both sides tighten.

2) Stand with your feet slightly wider than your shoulders, your arms flat and your body in a "big" shape. Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.

The most important thing is persistence. I wish you success!