Diet must be controlled first to reduce fat. Otherwise, even if you do a lot of exercise, eating too many calories will not achieve the effect of reducing fat, but will make you fat, and it is useless to work hard to lose weight.

Pay attention to diet:

1, less greasy, high-calorie foods, braised pork, hot pot, drinks and ice cream, desserts, KFC fast food series are high in calories, and other foods are used instead.

2, eat high-quality protein and dietary fiber food, corn, sweet potatoes, apples, celery, etc.

Don't pin all your hopes on one aspect, but combine many aspects to get twice the result with half the effort. In addition to diet, exercise is also needed to consume excess calories and promote metabolism. The most effective is the combination of aerobic exercise and anaerobic exercise. The most common aerobic exercises are running, swimming and cycling. Anaerobic exercise is strong and demanding. The vamp recommends several simple and effective actions, and persistence will have an effect.

1, plate bracket

Step 1: Lie on the mat and support the whole body with two toes and forearms of two hands.

Step2: The shoulders and elbows are at right angles, the trunk is straight, and the head, shoulders, hips and ankles are kept in the same plane as far as possible.

This action can exercise the waist and abdomen strength well, and at the same time, it can stovepipe. There are many kinds of flat supports. Simple movements require endurance and are also very energy-consuming.

It is suggested that each group should be one minute and repeat 5 groups. Stick to it for a minute at first, and it will increase the difficulty in the middle and late stages.

2. Russian distortion

Step 1: Sit on the mat with your knees bent, your feet flying and your waist slightly arched.

Step 2: Bend your arms, put your hands together or cross them, and alternate left and right.

It is also a relatively simple action. If you feel empty, you can take a bottle of water, and one group can do 100, two groups a day.

4. Hip bridge

Step 1: The body lies flat on the mat, the palms of both hands are flat on the sides of the body, and the legs are slightly separated and bent 60 degrees.

Step2: Lift your lower abdomen with the strength of your hips, keep your body in a straight line for 5 seconds, and don't touch the ground when you fall.

This action can not only exercise the waist, abdomen and legs, but also be a weapon for beautiful buttocks.

20 times in each group, and 3 groups were repeated.

In addition, considering that reducing fat is a very painful and persistent thing, many people will choose to use meal replacement food to help lose weight, and use the characteristics of meal replacement food, such as low fat, rich nutrition and strong satiety, to help us control our diet. Fat replacement is also an internationally recognized method to lose weight, which is a safe and healthy method.

I wish you success in losing fat as soon as possible. Don't panic when you meet a bottleneck. Pay attention to the changes of your body from many aspects and find the method that suits you best.