1. neck movement: stand with your legs apart, head forward, back, reset, turn left, turn right, turn around, turn left in a circle, and do it four times in one cycle.

2. Around the arm: stand with your legs apart, lift your arms up, 4 times forward and 4 times backward, and do it twice.

3. Chest enlargement: Stand with your legs apart, vibrate after your arms are flexed, and vibrate for 4 times after your arms are straightened.

4. Body rotation: 4 times left and right, do 2 groups.

5. Forward bend: 8 times.

6. systemic circulation: take the waist as the axis, turn around and do it twice.

7. Kick: before and after 10 times, and do 2 groups.

8. leg press lunges forward: 4 times left and right, and do 2 groups.

9. Side leg compression: 4 times left and right, 2 groups.

10. Squat and stand up: 12-20 times.

1 1. Turn your feet around your wrist: 12 times each.

12. Sit-ups: 8- 15 times, and do 3 groups.

13. Push-ups: 8- 12 times, and do 2 groups.

14. Relax for 3 minutes. The appropriate time for each exercise is 40-60 minutes.

15. Adjust the biological clock and develop good living habits. I get up at 6: 30 every day and go to bed around 10: 00 in the evening, because I can guarantee to defecate every morning.

16. Two big buns, a bowl (medium bowl) of soybean milk and noodles (or rice noodles) for breakfast;

17. Lunch: two bowls of rice (small bowls), one stir-fry and a little meat.

18. Dinner: Eat around 5 pm, with raw fruits and vegetables (tomatoes and other vegetables that can be eaten raw) and a bowl (small bowl) of rice. Make sure your dinner is oil-free and eat some oily raw vegetables. Don't drink water after seven o'clock!

19. Walk for at least half an hour at night, and don't drink water after exercise.

20. Eating a good breakfast is the key to a day's metabolism.

2 1. 25 ~ 30 grams of fiber per day can't be consumed and absorbed by human body, but staying in the body for a long time will produce satiety and reduce the desire to eat.

23. Eat fiber in the morning: for example, adding fruits and vegetables to breakfast will help control appetite in the afternoon.

24. Don't eat too little. Hungry bodies automatically store fat. The correct way is to eat healthily.

25. Two meals a day, recommended meals: milk, yogurt, fruit, nuts, meals: morning 10 or so, around 3 pm.

Eating less and eating more is good for slimming.

26. Three or two staple foods and carbohydrates a day are the fuel of the body. Rejecting staple food means a quick rebound.

27. Using dinner to get rid of edema and eating food to get rid of edema can help us get rid of toxins after a hard day. Bitter gourd and wax gourd in vegetables can get rid of edema, and the staple food can eat mung bean soup and the like.

28. Fruits and vegetables 1 kg 4 Liang, 500 grams of vegetables and 200 grams of fruit every day.

29. Taking 1000 mg of calcium every day, and taking 1000 ~ 1500 mg of calcium every day on average, you can lose 2.7 kilograms more in three months.

30. People who eat 250 grams of dairy products every day and eat more low-fat dairy products have less fat than the average person.

Try to have dinner early.

3 1. Eat fish four times a week. Omega-3 fatty acids in fish help to break down fat.

32. Take one serving of food at a time, and only take out 1 serving of food every time you open the refrigerator, such as a yogurt or a small piece of chocolate. The idea of taking out the whole box and putting it back after eating the rest often leads to the result that there is nothing left after eating.

Don't eat in front of the refrigerator or pantry, go to another room and sit down and enjoy the delicious food you get.

34. Eating 1~2 kiwifruit and the nutrients in kiwifruit after meals is helpful for food digestion and fat decomposition.

35. Dinner should be as early as possible, and it should be finished four hours before going to bed.

Eat less greasy food.

36. 50 grams of nuts a day contain trace elements that help catalyze fat.

37. Drink boiled water slowly: drink 6 ~ 8 glasses of water every day, and drink slowly to avoid edema.

38. Less salt: no more than 6 grams of salt per day.

39. Try cooking with olive oil.

40. Oil-free cooking can use soup, wine, lemon juice, etc. Instead of cooking with oil.

Buy small bags of snacks

4 1. The use of flat-bottom non-stick pan and flat-bottom non-stick pan can make food non-stick to the oil on the bottom of the pan and reduce at least 100 calories per meal.

42. Using the nozzle oil bottle, you only need to spray a little oil on the food surface every time you cook, which can reduce the heat.

43. Roasting, boiling or steaming are often used instead of frying and stewing to reduce calorie intake.

44. Remove the visible fat, prepare a pair of scissors in the kitchen, and remove the visible fat on the ribs, under the chicken skin and under the skin; When cooking soup, wait until the soup is cold before removing the oil slick.

45. Eat less chicken skin. Chicken breast with skin contains 300 calories, while chicken breast without skin contains only 190 calories.

46. Eat more fruits

47. Don't eat sweets when you are tired. Sweets will consume the body's vitamin b 32. Homemade dessert and 60 grams of ordinary ice cream, containing fat 10 grams and calories 160 calories.

48. Drinking soup and food can reduce the calorie intake by 26%.

49. Eating warm food and too cold food will lower your body temperature and slow your metabolism. Usually, vegetables are cold before they are cooked, so eating salad raw may not help you lose weight. The best way is to boil vegetables in water before eating them.

50. Eat foods rich in vitamin b6: Vitamin b6 is an important vitamin for metabolizing protein and carbohydrates, and also a "catalyst" for lipolysis. It is recommended to get it from food. Bananas, carrots, soybeans and chicken are rich in vitamin b6.

Drinking coffee can delay hunger.

5 1. Eat more tomatoes, which are rich in lycopene, which can reduce calorie intake, reduce fat accumulation, supplement multiple vitamins and maintain nutritional balance.

52. Healthy snacks, apples or carrots were rated as the best weight-loss supplementary food.

53. Order a meal: Choose a meal in a day and specify the type of food. For example, starting from today, we will only eat vegetarian food and porridge for dinner every day.

54. 1 spoon homemade salad dressing and mayonnaise contain 100 calories, while ketchup contains only 16 calories. Using ketchup instead of mayonnaise to mix salad can reduce 84 calories, and if mustard, lemon juice or apple vinegar are used instead, the calories will be lower.

55. Eat thin pizza. Usually, a thick pizza contains 350 calories, while a thin pizza contains only 220 calories.

Chew every bite of food for a long time.

56. Chew each bite of food 20 times.

57. Using small plates to pack food can reduce food consumption by one third.

Eating Chili peppers in the morning and red peppers for breakfast can reduce the amount of food for lunch and dinner.

59.3 cups of green tea and catechins in green tea can inhibit lipolysis and improve metabolism. Drinking three cups of green tea a day can reduce the waist circumference by about 5% for three months.

Drinking coffee and unsweetened coffee when you are hungry are good low-calorie drinks, which can delay hunger. It is best to drink coffee without * * *. Special note: people who feel uncomfortable drinking coffee at ordinary times should not try it.

Don't starve yourself.

6 1. Slow down, stop, it takes 20 minutes for the stomach to digest food, and then it will spread the sense of satisfaction to the brain, so eat slowly before you feel "full", stop between dishes, and stop when you are seven minutes full, which can reduce the calorie intake.

62. When sitting in front of the mirror, you will pay special attention to your diet. Eat gracefully and the speed will naturally slow down. At the same time, when you eat in front of the mirror, you will think more about your health-no matter how fat you are, it won't look good. Let's eat less.

63. Don't starve yourself. Being hungry for a long time will make your body feel "very scarce", and as a result, you will eat far more than you need. I can't stop even if I'm full. I'm a little hungry but not particularly hungry. This is the best time to eat.