Losing weight is the process of losing weight and shaping in a healthy and scientific way. In fact, healthy weight loss is very simple, not superstitious about various weight loss products, but helping us lose weight by changing our physical condition. First of all, we should match a reasonable nutritious diet, secondly, we should insist on exercising, and finally, we should have confidence and patience in ourselves. A nutritious diet means never dieting to lose weight. How long can a diet last? Not only will you not lose fat, but you will lose water and lose weight. If you eat less, you will accumulate more and more fat. Because lean body mass is lost, your ability to help your body metabolize fatty acids will be reduced. Maybe you thought you were thin, but you didn't lose excess fat. Therefore, we should ensure three meals a day, pay attention to collocation, and ensure the reasonable intake of seven nutrients. During weight loss, ensure 50%-60% of carbohydrate intake and 10%- 15% of protein intake every day. Vitamins and water supplements are also indispensable. Mainly fruits with low sugar content. Try to drink pure water, control fat intake at dinner, and replace pork, beef and mutton with chicken, duck and fish. When doing exercise, if you don't have time and conditions, you can do some simple exercise at home, mainly aerobic exercise, which means you can run for more than 40 minutes, and then do some local muscle strength training. Many girls don't like strength training and mistakenly think that they will develop muscle circumference. In fact, it is not easy to really build muscles. When we lose weight, it is helpful to insist on small weight, multiple times and multiple groups of exercises to enhance muscle endurance. Finally, I hope you can hold on and have confidence in yourself. Losing weight is easier said than done. Therefore, we should adjust our living conditions, ensure 7-8 hours of active sleep every day, and let the body have a process of repair and recovery. If you are always in a state of fatigue, it is not conducive to losing weight. Do some simple strength training at home. Here are some suggestions:

1, for the arm: you can take a mineral water bottle filled with water to do double-head bending and flexion and extension of the back of the neck to complete the arm fat-reducing training, and you need to train in groups and times to enhance muscle endurance, which can help you consume fat better;

2, for the back: you can take the rubber band to do standing rowing and hard pulling, modify the back muscles while reducing fat and protect the lumbar spine;

3, for the abdomen: you can do some Pilates exercises, cooperate with belly rolling and leg lifting, and never do sit-ups, because if the strength is wrong, it will not only help abdominal training, but also have the opposite effect;

4, for the legs: doing some weightless squats can stimulate the quadriceps and gluteus maximus, not only can reduce the legs but also reduce the buttocks!

I hope some tips can help you and I wish you success in losing weight. Come on!

Fruit weight loss list

1 apple: rich in pectin, it can help the intestine to combine with toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.

2 grapefruit: the acidic substances of grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C. A grapefruit is about 100 mg, which can not only eliminate fatigue, but also beautify the skin! The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many people are afraid of, I suggest you drop a little honey on the grapefruit, and the sour taste will be neutralized immediately!

Tomatoes: Strictly speaking, tomatoes should be classified as vegetables. So it is often seen in ingredients. Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good healthy ingredient!

4 Pineapple: Have you ever heard people say that pineapples are "beneficial" and must be eaten after meals so as not to hurt your stomach? This statement is well-founded! Because the proteolytic enzyme of pineapple is quite strong, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.

Banana: Banana with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet. (Suggestion: peeling bananas and mashing them into paste can make facial skin tender and refreshing for a long time, which is suitable for facial beauty of dry or sensitive skin with good effect. )

Kiwifruit: Kiwifruit (Kiwifruit) rich in vitamin C has always been the favorite of girls who love beauty. As for its dietary fiber and rich potassium, it can be included in the list of slimming fruits! Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match for meat dishes. The slightly sour and sweet kiwi fruit has the peculiar effects of preventing constipation, helping digestion and beautifying skin, but it is still available all year round, which provides a lot of convenience for everyone in the choice of fruit!