Do you often take buses, subways and light rails? Do you know that the carriage is a good exercise space? First of all, you can put your formal clothes and shoes at work in the office and wear casual clothes and sneakers to and from work every day. Within a few minutes of waiting for the bus, you can start warming up. For example, turn your shoulders clockwise and counterclockwise, or drive your whole body to make a big circle around your waist. In addition, you can do exercises and try to touch your feet with your hands. The bus is coming! Get in the car with the crowd! First of all, start the upper arm exercise: grab the armrest with both hands, pinch the elbows inward, and push the body upward with the arm force, but keep your feet off the ground. Then carry out calf exercise: hold the handrail or a place to lean on with both hands, lift the heel, and tighten the back side and thigh of the calf. Look, someone got off the bus. Go sit down. We do back exercises together: when sitting in the seat, put your arms on the back of the chair in front, straighten out and push your back backwards. Finally, let's do a chest exercise: put your arms on the outside of the seat, hold the back of the chair, abduct your shoulders and shoulder blades, and hold your chest out. You can walk slowly after getting off the bus as a relaxation after exercise. The coach should remind everyone that office workers have to stay in the carriage for a period of time every day. Don't let these precious fitness time slip away quietly, turn the carriage into a gym and be a fitness expert! If you want to lose excess fat and live a comfortable and happy life, I suggest you don't be hard on yourself and try to lose 5KG a week. It is best to keep the weight loss rate at 0.5KG- 1KG a week. Rapid and intense weight loss will make the body feel tired and easy to "get fat". You should ensure basic nutrition every day: milk intake 1 cup for more than one day: if the milk intake is insufficient, the body will absorb calcium from the bones to supplement it, and then the nails will lose luster, and it is easy to get hurt if you exercise. An egg a day: Fresh eggs contain high-quality protein and minerals needed by chickens before hatching, and are also essential nutrients for human beings every day. A piece of fish and a piece of meat with less fat: a piece of palm-sized fish or meat has about 80 calories. When the intake of fish and meat is insufficient, it is easy to feel tired, dry hair and even poor physiology. Beans and bean products: If you rely entirely on animal protein, you will easily suffer from "civilization disease", so beans and bean products are essential. There is at least one kind of vegetables in three meals a day: insufficient vegetable intake will make the skin dull and "small acne" appear on the face. One potato a day on average: potatoes are a treasure house of vitamin C and dietary fiber, and they are easy to get satiety, and the cooking methods are changeable, so they are a good choice for slimming menus. Xiao Xue recommended: Slim diet to lose weight 10 French fruit a day: Vitamin C in vegetables will lose 50% after heating and cooking, and fruits can be eaten in the freshest state. However, most fruits have high sugar content, so they should be eaten in moderation as snacks or snacks. Staple food: this is a necessity for three meals a day, and it is also a necessity to ensure your physical strength. Proper staple food can make you feel full, and you won't eat other snacks because you are hungry, which will lead to obesity. Ten foods that are definitely not fat. Nine times out of ten, women will have such a beautiful fantasy: they can eat whatever they like, and they will not get fat if they eat too much. However, I dare not really do this in my life. Because if you are not careful, you will not control your food intake and your waistline will become thicker. So is there any way to realize this fantasy? It should be said that there is. As long as you choose the right food, you won't get fat if you eat more. Some foods can naturally control your weight because they are low in calories. If you don't eat too much, choose these foods to keep slim. The following are slimming foods introduced by nutrition experts: Spinach: Only 26 calories per half cup (measuring cup), but it is rich in vitamin A and iron. Spinach is beneficial to eat raw, and cooking should not be excessive to avoid nutrient loss. Beans: No matter what color beans are, they are very nutritious. Beans are vegetables, but protein is as rich as meat. 95 calories per ounce of dried beans, 6 grams of protein (one tenth of your daily needs). That is, if you eat beans, you don't need to eat more meat. Melon: Only 30 calories per 3.5 ounces. Melon is rich in vitamin a and vitamin C. Pepper: Whether it is spicy or sweet, it has high nutritional value, especially containing fiber. A green pepper has only 35 calories, but it provides various vitamins and minerals. Tomatoes: Eating a medium-sized tomato after a meal is beneficial and won't gain weight. Lettuce: Lettuce is a kind of food, because it contains water and a lot of cellulose. Lettuce is the most nutritious with green leaves outside. Wheat buns: Whole wheat bread has 9% fewer calories than ordinary white bread, but protein has 20% more calories and twice as much vitamin B. Cellulose is more than tomatoes, but only 35 calories. Turkey: Skinned meat is only 50 calories per ounce, and the meat is very thin. Although the meat is coarse, it is an ideal slimming food. Strawberry: Only 57 calories per 3.5 ounces, which is rich in vitamins.