Exercise is the most scientific and green way to lose weight, but it is very hard. If you stick to it, it will be the best way to lose weight.

Drink a cup of boiled water to refresh yourself in the morning, but don't drink too much, or you will have a stomachache after running in the morning. Run for more than half an hour. Jog for the first 2 minutes and do chest expansion exercises. You don't have to do chest expansion exercises for more than 20 minutes in the middle. You need to speed up to make your legs ache, and then run at a constant speed. Relax the leg muscles after running for the last few minutes, otherwise they will become muscular legs. It is normal to be sore the next day. If you don't feel anything the next day, you should increase your exercise. )

Don't eat too much breakfast Some people may lose their appetite after exercise, but they still can't help eating. Eggs, milk, soybean milk, porridge, fruit salad and vegetable salad are all good choices. Don't eat white sugar, you can use brown sugar and honey instead, and don't eat fried things. If you are really hungry in the morning, you can eat some fruits with more water content, or drink boiled water directly to nourish your stomach (never drink cold drinks, otherwise the success rate of weight loss will be greatly reduced).

Noon: a boiled egg (or a dish of roast beef, a roast bamboo shoot, a small portion of chicken, you can't eat too much without meat, but you can't eat too much too greasy), a vegetable salad, and a bowl of crucian carp radish tofu soup (you can use a soup with less oil). The amount should be small, and a small bowl will do. You can eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great warming effect on the body and will improve the basic metabolic function. If you are really hungry, just like in the morning, drink water.

Don't eat anything else at night, just eat some miscellaneous grains. Because I didn't eat too much, I only need to rest for half an hour after eating. Now it's time to start the highlight of exercise to lose weight, and the front is just the foreshadowing.

1. Sit-ups+aerobic exercise

Many people say that the premise of consuming fat energy is to exercise for at least 20 minutes, so dozens of sit-ups a minute can't reduce abdominal fat at all.

There is nothing wrong with this statement. There is no way to lose weight just by sit-ups, plus aerobic breathing and other exercises.

The main function of sit-ups is to enhance the strength of abdominal muscles, improve the elasticity of abdominal muscles, stop relaxation, and also protect the back and improve the posture. Physical education class's sit-ups are rated as physical exercises. The more you do in a minute, the higher your score. As a weight loss exercise, all actions including sit-ups must be slow! Feel the pressure in your abdomen. Expert recommendation: 10 ~ 15 per minute is 1 group. Do 2 ~ 3 groups at a time, and rest between groups is about 1 minute. Abdominal breathing and abdominal massage at rest.

Aerobic exercise consumes calories and reduces fat. I will choose yoga, and I can take special care of the "middle section". The sitting posture of yoga determines that your back and abdominal muscles can be exercised accordingly, and you can consume 200 calories every 30 minutes. -Taekwondo-Kicking in Taekwondo will drive fat consumption in the waist and abdomen, consuming 365,438+02 calories every 30 minutes.

Step 2 crouch against the wall

Equipment: two pillows.

Feet shoulder-width apart, lean against the wall and take a big step away from the wall. Hold one pillow in your hands and put the other pillow on the ground below you. Your upper body slides down the wall until your knees bend 90 degrees, perpendicular to your ankles. Then support the pillow in your hand behind your shoulder, push your back against the wall and press your heel against the ground. The longer the control time, the better. When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you. To be more effective, you can increase control time or hold heavy objects.

Step 3 push your shoulders

Equipment: chair, dumbbell (mineral water bottle is ok), pillow.

Sit in the chair and put the pillow behind your shoulder. The back waist is close to the chair, the elbows are bent, the dumbbells are raised to shoulder height, and the palms are opposite. Push your arm forward and up as slowly as possible. Slowly retract your arm back to the starting position. Once you can push it 8 times, you should increase the weight of the dumbbell (mineral water bottle) or extend the time.

Step 4 row slowly

Equipment: bench or coffee table, pillow

Put your right leg and knee on the pillow on the bench. Stand up straight with your left leg, lean your hips backwards, put your right hand flat on the stool, hold the dumbbell with your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.

Slowly bend your left arm and lift the dumbbell to your armpit. Slowly put down the dumbbell, do it as many times as possible, and then do it on the other side. Once you can do it 8 times on each side, you should increase the weight of the dumbbell or extend the time.

You can go to bed if you lose weight. Be sure to sleep before 10 to ensure adequate sleep.

Adequate sleep is of great help to control appetite and speed up metabolism. Studies have shown that ensuring 8 hours of sleep every day helps to lose weight. In addition, sleeping too late will make you want to eat, and eating too much at night will turn into body fat!

Having said that, in fact, the most important thing to lose weight is persistence! ! ! Don't think that losing a week is good. Give up if you can't stand it. This is absolutely impossible! !