First, control staple food and restrict sweets.

In the long physical period, the moderate amount may increase, so it is a good choice to control the diet as much as possible, and it is a good choice to adopt the food decreasing method, and subtract 50 grams from three meals a day. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Second, walk for 45 minutes and lose weight for half a year 10 kg.

Walk 5 kilometers in 45 minutes every day, so you can lose nearly 5 kilograms in half a year. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Before or after a walk, you can eat some low-fat food or fresh fruit, drink plenty of water, and replenish the body water reduced by sweating.

Third, jump rope to lose weight

Skipping rope is an aerobic exercise, which can quickly burn and eliminate fat, reduce the calories stored in the body and quickly achieve the effect of losing weight. In order to really achieve the amount you want to lose, you must keep skipping rope for 30 minutes every day.

Fourth, swimming to lose weight.

It's almost summer, and swimming is the best time to lose weight. Swimming is also an aerobic exercise, which can not only help you lose fat, but also enhance your physique and improve your immunity. It is worth noting that when swimming, you must do more breathing exercises to reduce hypoxia training. In addition, the swimming time should be more than one hour.

Related reading? Other ways for students to lose weight

Method 1: Drink at least 4 cups of green tea every day.

A study by the University of Geneva in Switzerland found that green tea contains antioxidants? Catechin, a kind of tea polyphenols, has obvious weight loss effect. In addition to being pointed out that green tea helps to reduce overall fat, researchers also found that green tea also helps to reduce waist fat.

Method 2: Use interval training to lose weight.

In low-intensity aerobic training, intermittent impact intensity is beneficial to the body to burn calories faster. If you are losing weight, try adding interval training to aerobic training. You will find that although you are out of breath, you have lost a lot of fat.

Method 3: Outdoor sports

It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories.

Method 4: Chili helps you lose weight quickly.

How about pepper? A compliment? Excess fat in the body. Some studies show that spicy food can improve your metabolism. Pepper can also reduce the price of two enzymes in the body, which can burn fat at the same time. Persuade? Fat cells are unloaded and fat is accumulating at the same time.

Method 5: Fiber is good for losing weight.

Eating 30 grams of cellulose every day can increase the intestinal capacity, thus promoting intestinal peristalsis, keeping the digestive system in the best condition, and will not feel hungry soon after eating. Carrots and apples are rich in vitamins. Two carrots or four apples a day can meet the needs of the human body for one day. In order to make the cellulose in food play a full role in the abdomen, drink a glass of water when eating, which can help the human body easily consume excess fat.

Method 6: Eat more bananas.

Bananas are rich in potassium, which can accelerate metabolism by regulating the balance of water in the body. If your body is short of water, your metabolic rate will decrease and your fat burning will decrease. Make sure to take 2000 mg of potassium every day, and a banana contains 450 mg.

Method 7: hyperactivity

People who are always in a state of exercise, such as stretching their legs for a while, putting them down for a while, stretching for a while, and getting up for two steps for a while, consume more calories than sedentary people.