The reason why women get fat after marriage is that they exercise less and spend more time at home.

After marriage, women's life becomes comfortable and happy, which easily increases people's appetite, so they gain weight. Moreover, when they are in love, they may go shopping together, go to the movies and so on. However, in married life, many people watch the news at 12 after dinner at night or do business by themselves, so outdoor activities are obviously reduced, and it is easy to get fat after a long time. It is suggested to play ball downstairs after dinner, or go out for an outing on weekends to have fun. I believe it will be more interesting for two people to exercise outdoors.

Dietary changes pay attention to nutrition.

After marriage, women say goodbye to singles and change? A person is full and the whole family is not hungry? The habit of eating three meals a day has also become a rule. China people's habit is to treat dinner as dinner. They get up too early in the morning and have no time to cook a good meal. At noon, they usually do it at work. Only at dinner do people have time to sit together, cook a few dishes and talk about the new things of the day. Most families eat fish or meat for dinner. If you are not careful, the heat may exceed the standard. It's easy to get fat over time. Eating one more bite of rice and one more piece of meat every day will have disastrous consequences.

Dinner time is too late.

Many women will wait for their husbands to come back for dinner after marriage. They are busy with work and can't eat together every day. They waited for each other until 9 pm, even 10. In order to ensure that they have enough energy to continue their work tomorrow, they will go to bed after dinner in the afternoon 12. At this time, the stomach does not have enough time to digest food, and it is easier to accumulate body fat. It is recommended to choose digested food for dinner, and the time to eat must be more than two hours before going to bed.

Sit-ups are an effective way to lose weight.

Step 1: Lie down, keep your lower back close to the ground, bend your knees as parallel as possible to the ground, put your hands at your sides, and raise your head to prepare.

Step2: the abdomen is tightened, the upper body is off the ground, and the legs are still. Try to make the elbows of both hands go forward beyond the knees, and stay 1 s to return to the action 1. Repeat 20 times to help tighten the abdomen.

Scissors feet

Step 1: Lie down, put your hands on the ground, and tighten your legs off the ground. First, the right foot is lifted about 45 degrees from the ground, and the left foot is about 15 degrees from the ground.

Step 2: Change the left foot to 45 degrees with the ground and the right foot to 15 degrees with the ground. Repeat the action 1 to 2***20 times, keep your lower back close to the ground and exercise your abdomen correctly.

Lift your legs up and down.

Step 1: Lie on your back with your hands at your sides and your palms touching the ground. Lift your legs and straighten your knees so that your legs are at right angles to the ground as far as possible. When you lift them to the highest position, your back will still stick to the ground.

Step 2: Exhale, slowly lower your legs and don't touch the ground. Repeat the exercise 1 to 2***20 times. After finishing, keep exercising 1 and two postures 10 to 15 seconds to exercise the muscle lines of the upper, middle and lower abdomen.

Flat plate type

Bend your elbows 90 degrees, put your forearms on the ground, hold your toes up, and try to keep your head in a straight line. Check that the buttocks are not deliberately tilted, and the abdomen is tightened and lifted, so that the abdomen can be properly exercised and stay for 60 seconds, and the muscles and lines of the whole body can be exercised.

raise

Step 1: Kneel on the ground, cross your ankles, straighten your elbows to support your weight, pay attention to your shoulders, tighten your abdomen, and try to keep your head straight to your knees.

Step2: Keep your feet still and bend your elbows so that your body is as close to the ground as possible, but you can't touch the ground. At this time, your abdomen should be kept tight. Repeat actions 1 to 2***20 groups to exercise abdominal and arm lines.

Gegengerade

Lie on your stomach with your feet shoulder-width, your feet on your back, your hands under your shoulders, your palms straight, your upper body reaching to your head, and your abdomen touching the ground. If the abdomen is off the ground, the elbow should be slightly bent so that the abdomen touches the ground, so that it can be stretched correctly. Stay 10 to 15 seconds.

Quick weight loss coup 1: egg weight loss method

Eggs can also increase high-density lipoprotein in the blood, which can protect blood vessels from hardening. Egg diet is very practical. When your weight reaches the standard, then balance calorie intake and calorie consumption, and you can make the weight loss effect last.

How to eat eggs to lose weight

It is a diet that eats boiled eggs, grapefruit and a small amount of vegetables for two weeks in a row. Eat 5~9 eggs three times a day. The daily intake is about 1000 calories.

Weight loss 2: watermelon weight loss method

Watermelon weight loss method The amino acids in watermelon have diuretic effect, but not frequent urination. On the contrary, it will help you to reduce the number of times you pee, the toxins in your body can be discharged smoothly, and your metabolism will naturally be good. For dizziness and fatigue caused by drinking, it also has a good effect on hangover. You can lose more than ten kilograms a month!

How to eat watermelon to lose weight

Take watermelon skin with reddish flesh, remove the outermost hard skin, cut it into small pieces, and add sugar, salt and various seasonings according to your own taste, which is not only refreshing, but also slimming. Be careful not to eat watermelon after nine o'clock in the evening, it is easy to grow belly and belly.

Weight loss three: bitter gourd weight loss method

Bitter gourd contains a high-energy lipid with strong biological activity. This substance only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.

How to eat bitter gourd to lose weight

If you don't have the conditions for juicing, you can eat it directly, but I suggest you cut the bitter gourd in half, cut it into small pieces with a width of 1.5 cm, and then eat it continuously. Please chew carefully until you feel bitter gourd chewed and swallowed, just like eating cucumber in your hand. You only eat a third of bitter gourd, which is a natural good thing to lose weight, and you can only receive a third or even less. Similarly, please finish your bitter gourd 3 hours before going to bed, and concentrate on the consumption before three meals.

Weight loss 4: yogurt diet

1.0%, that's not real yogurt.

How to eat yogurt to lose weight

Generally speaking, it is best to drink yogurt between 30 minutes and 2 hours after meals. Under normal circumstances, the ph value of gastric juice is between 1-3. On an empty stomach, the gastric juice is acidic, and the ph value is below 2, which is not suitable for the growth of active lactic acid bacteria in yogurt. Only when the ph value of the stomach is relatively high can the lactic acid bacteria in yogurt grow fully and be beneficial to health. About two hours after a meal, people's gastric juice is diluted and the ph value will rise to 3-5. At this time, drinking yogurt is most conducive to the absorption of nutrients.

Weight loss five: soybean milk weight loss method

In addition to drinking a lot of boiled water every day, there is also a drink that she can't live without since she was a child-soybean milk. She likes to drink a cup almost every day, because beans are rich in protein and fiber, which have good metabolic function and beauty and whitening effects.

How to eat soybean milk to lose weight

Drink before or during meals. Soymilk plays a slimming role in the process of digestion and absorption, so it is best to drink it at meals. If you want to use the satiety of soybean milk to prevent overeating, you can also drink it before meals. The best time to drink every day is from morning to evening when the muscle activity is high. It is easy to accumulate body fat when there is little activity at night, so try to avoid it.

Skipping rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. Skipping rope has always been favored in various weight-loss exercises. Skipping rope 30? 40 minutes can consume 300 kilocalories, while a bowl of white rice consumes about 250 kilocalories. For every kilogram of fat you lose, you need to burn about 7700 kilocalories. According to statistics, people who use skipping rope to lose weight can generally lose more than 5- 10 kg in two weeks. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

If you want to keep fit, I'll teach you a simple and quick way-skipping rope. Women of all ages can choose different skipping intensities according to their physical conditions. Practice shows that skipping exercise has obvious effect on losing weight, especially on reducing excess fat in legs and buttocks. The essentials of skipping rope to lose weight: jump for 5 minutes every day, 5 to 6 days every day, 6 days every week, and gradually add a lot after getting used to it. If you persist for a long time, you will definitely lose weight effectively.

Exercise to lose weight 1, running

Running for 30 minutes can burn 374 calories. People who run regularly are slim for a reason. The main exercise parts during running are thighs and buttocks, and these are exactly the parts that need to be consumed for the accumulation of heat and fat in the body. In order to play the most effective role in running, swing your arms as close as possible to your body, don't lean forward and don't lift your feet too high. The middle of the foot touches the ground first, and then the toes touch the ground. It's better to jog alternately and have a rest.

Jogging is best done on the boulevard, not on the road. This is a really healthy way to lose weight. Because jogging on the road will make you inhale various gases such as automobile exhaust, which will damage your health. Therefore, if you want to lose weight quickly by jogging, you'd better choose a clean place such as a park.

Step 2 climb high

Mountain climbing can increase lung ventilation and vital capacity, blood circulation, cerebral blood flow and urine acidity. The air is crisp in autumn. Due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions, which can promote a series of changes in human physiological functions, play an auxiliary role in treating asthma and other diseases, lower blood sugar, increase hemoglobin and red blood cell count of anemia patients, and improve human adaptability to environmental changes.

Old and infirm people should avoid the morning and evening when the temperature is low and climb slowly. Patients with hypertension and coronary heart disease should do what they can to prevent accidents.

dance

Dancing for 30 minutes can burn 22 1 calorie. Dancing is not only a fashionable way to lose weight, but also can make your limbs more flexible. For many women who have worked in the office for a long time, this is a very good way to lose weight by exercise, and they can choose the dance form they are interested in according to their own situation. The most effective and fastest dance forms to lose weight mainly include belly dance, Latin dance and ballet, which can make the whole body fat burn quickly, thus achieving good weight loss effect.

The key to dancing is to keep a fast pace, choose some fast-paced songs, such as some Latin or Indian songs, and be careful not to rest when changing songs. Try Bragasha's most popular method: download your favorite songs, choose an inspiring song at first, and then try a faster-paced song. Finally, you can try to slow down and calm down slowly.

Step 4 jump rope

Jumping rope for 30 minutes can burn 340 calories. This is a boxer's favorite training method. In order to maximize its function, you should choose a suitable skipping rope and stand in the middle of it, with the end of the rope handle just reaching the armpit. Then follow the following advice: separate your feet slightly, keep your body upright and don't take off too high from the ground. It doesn't matter if you don't jump rope You can do the same action with the same effect. Adjusting the speed (fast or slow) and mode (jumping with one foot and two feet) or skipping rope when jogging will make you lose weight better.

The position of skipping rope is very limited. You can jump rope in the park when the air is crisp in autumn, which can not only get rid of the weight of autumn quickly, but also breathe the fresh air in autumn and feel the cool autumn wind. Skipping rope to lose weight in autumn, skipping rope for more than half an hour is the best time. Skipping rope for more than half an hour can make the whole body's blood circulate continuously and make the body have a good metabolic effect. In addition, it can make the muscle lines of arms and legs tighter when skipping rope.