From dieting to aerobic exercise, from fidgeting to shaping courses, there are actually many ways to lose weight.

But just like Bruce Lee and Jackie Chan's kung fu moves are different, everyone's situation is different, so they are used in different ways. So there are overwhelming formulas and training skills coming to us. These simple and effective tactics can help anyone lose weight successfully and consolidate their achievements. What are you waiting for? Let's start reading.

1, do not drink. Then, the calorie exercise brought by drinking one more protein drink every day will be evaporated.

2. Run 3 to 4 kilometers on the treadmill on Monday, Wednesday and Friday, and do strength exercises on Tuesday and Thursday. Next week, turn these two events upside down, do strength exercises on one, three and five, and run on two and four. I am 43 years old and have two children. After only one year of such exercise, I gained muscle and lost a lot of weight. Now I'm more confident.

I run before breakfast. An hour in the morning is worth two in the evening. In this way, I can keep a positive sense of fitness all day, drink more water than before, feel full and not be hungry easily.

4. Eliminate the intake of saturated fat in the diet and replace it with beneficial fats such as nuts, olive oil, fish and crocodiles, so that the amount of fat is only a little.

5. The combination of resistance and aerobic exercise is necessary. But for better effect, try adding Chili sauce or red pepper to every meal, or drinking twice as much water. Both methods can promote metabolism.

6. Aerobic exercise and strength training, plus a balanced diet. Is the only way to lose weight safely. Most people fail because they don't set goals to drive themselves to work hard step by step, but always want to take shortcuts.

7. Take turns doing this sport three times a week: running, cycling and walking. Do it at high intensity for two minutes, then relax 1 minute, then do it at high intensity for two minutes, and so on for 20 to 30 minutes.

8. Buy a personal fat monitor, something like TANITA. Monitoring the ratio of weight to fat every day will let you see how obvious the effect is after a certain exercise and how harmful it is after eating a certain food.

9. I tried to put only a little food on the plate, but I found that I didn't have to eat a whole plate of food, so I could leave the table contentedly.

10, drink one gallon of ice water every day. If you can control going to the toilet frequently, the energy consumed by your body to heat the frozen water to body temperature can make you lose 12 kg every year.

1 1. I posted this inspirational note on the refrigerator: Nothing is more delicious than being slim.

12, develop the habit of resolutely not eating for two or three hours before going to bed.

13, bike, bike! That is the least boring exercise I have ever seen.

14 In fact, the most effective way is to go deep into the heart's resistance method and aerobic exercise, and repeat it.

15, I think one of the best ways to lose weight is to limit the intake of sugary foods (soda, biscuits, candy, etc.). On the contrary, drink more water, skim milk, freshly squeezed juice and eat more fruits. This is a simple and high-return method.

16, I swear that my breakfast coffee will never add milk, but my eating partner, and I will do the same in all chocolate foods.

17, resolutely say no to junk food. I lost 30 pounds after refusing to buy any chips and ice cream. I like them both very much. I am determined to make them disappear from my diet. This move is really clever. Then start eating healthier fat-reducing foods and pay attention to the intake ratio. A few months later, I lost 25 pounds. In this second stage, I also increased my exercise. A year has passed, and I still adhere to the principle of keeping my weight, running and cycling. It's great not to have to drag that 55 pounds of meat around.

18 I lost 45 pounds in six weeks through this method: I went on a diet for three days a week and ate as usual for four days; Doing treadmill exercise at home gives me no reason to avoid exercise.

19, do aerobic exercise for 45 minutes before breakfast, and then have a protein drink.

I once weighed 250 pounds and was only 5 feet 6 inches tall. I decided to run in the morning before breakfast every day to improve my health, physical fitness and self-confidence. I didn't see the effect immediately, but after just one month of wandering, I began to lose weight. The sign is that I hear people shouting "Wow, you've lost weight" everywhere. My exercise includes 20-30 minutes of morning running. Weight training (Monday to Friday) and once every other day. At the same time, I refuse junk fast food. Now my weight is 180 Jin. I am 26 years old. I haven't had such a figure since high school.

2 1, I eat several things five or six times a day, including protein, carbohydrates and healthy fat (unsaturated), pay attention to the total calorie intake and listen to the waist circumference.

22. Exclude all "personal foods", that is, those foods that can't stop eating only one piece, such as potato chips and biscuits.

23. I recommend 60 minutes of high-intensity exercise three days a week, followed by 30 minutes of aerobic exercise three days a week.

24. Exercise after work. Do high-intensity strength exercise first, and then do aerobic exercise to make yourself sweat a lot. After that, only eat protein food.

25. Know what fat-free foods are, but they are not foolproof, but they should be moderate, because they often have high sugar content. Sugar will eventually turn into fat.

26. It is a very effective method to insist on walking/jogging and strength exercise. For example, you can walk for a minute and jog for a minute to keep your heart rate at the highest level of fat burning. Specifically, do weightlifting three times a week and walk/jog the next day.

27. Get up early for endurance training. Then eat 1 meal every 2 hours. This method is the best.

Tell everyone what you want to achieve. I told this trick to several friends, who loved and hated the idea. Love is that they all reach the ultimate goal. Unfortunately, their goal is well known, forcing them into the gym and onto the runway. I actually lost 36 pounds, and my waist circumference changed from 40 to 30 or 32. Believe it or not, all my motivation comes from this homemade tip, which is simple and effective.

29. I eat less fat than I consume. I use nutrition software to measure and limit my diet. Usually I don't touch junk food, but I don't follow a very strict diet plan. I eat carefully from Monday to Friday, but I will enjoy a delicious restaurant meal on weekends.

30. My best effect comes from Sherbin sports: running, cycling or other physical activities with the intensity of 100% in the first 30 seconds. Reduce the intensity to 50% to 60% in the last 30 seconds. Make Sherbin five times, and then add it as needed.

3 1, don't eat artificially processed food. They usually contain a lot of sodium, sugar and preservatives that people don't need. When I substitute fresh food for processed food, I am more energetic than before.

32. Change your lifestyle regularly: do 65,438+0 strength exercises every month and 65,438+0 aerobic exercises every other week to keep your muscles alive and your body will not be numb because of regular exercise. In addition, set achievable goals for each exercise. When these goals are achieved, new goals will be established. This simple method helped me lose 45kg, and the body fat rate dropped from 34% to 12%.