This is not good, is it? Can your body stand it? I suggest you lose weight reasonably. As for how long it will take, don't worry too much. It doesn't hurt to lose weight safely for a long time. If you just want to lose weight quickly, that's not good. I have a scientific method to lose weight, which is really good, but the time can't meet your requirements, and it will take about four months. You have a try. Dieting to lose weight is actually very simple. Eat with your heart. Don't eat less, but change your diet, not …, which is arguably the smartest way to lose weight now. First of all, don't eat too hungry, don't eat too fast, and don't force yourself to eat food you don't like. These may be the reasons for poor calorie consumption, and the food you eat can easily become fat. Also, eating at a certain time every day is more important than imagined, because you can develop regular consumption. 1. Correct bad eating habits. The diet of obese people is mostly automatic and unconscious, lacking thinking and real appreciation. So, I missed a lot of fun I could get from food, often exceeding the calories I should take in. Do you know how much you ate when we munched on a big bag of potato chips? Have you tasted every bite? Are you eating too many calories? The following dieter is an example of involuntary dieting. She likes ice cream very much and eats a bowl every night. At the request of the weight loss coach, she began to count how many bites she had taken, and at the same time paid attention to the pleasure (satisfaction) brought by each bite. Results She ate 16 mouthfuls a day on average, and found that the first four mouthfuls were delicious, and then she was not sensible about 10 mouthfuls (that is, unconscious habitual diet). And the last two bites were delicious, because she was almost finished. With these new understandings, she understood that the middle 10 port was unnecessary heat. When checking your diet diary, you should pay special attention to the following points: (1) Do you concentrate on eating at some time of the day? The typical bad habit is to have a little lunch in the morning and a big meal in the evening. Also, did you eat before going to bed? Did you eat snacks this afternoon? Is your diet irregular? There is another situation, that is, strictly abide by the eating rules on weekdays, but it is out of control at the weekend. In this way, everything is wasted. Therefore, people with this tendency should actively seek other activities (such as sports) to replace the habit of eating. (2) Pay attention to what you eat. Do you have a special preference for the food you choose? Which food has more calories? Can you use low-calorie food instead? Do you only eat what you like? What is the most irresistible food? Control food intake and calories. Ordinary people tend to consume too many calories unconsciously, so the content of every meal should be carefully considered. (3) Where to eat besides three meals? Where do you often eat? Do you eat in a fixed place? Do you have the habit of eating while watching TV? Do you have the urge to eat? (4) What do you do when you eat? The worst thing is watching while eating, such as TV, photography, magazines and so on. Listening to radio should also be avoided. Eating is a matter of concentration, and the posture of eating is also extremely important. Besides, is there anyone who eats too much with him every time? Eating partners also occupy a pivotal position and are often an important factor to stimulate eating. 2. Knowledge of eating Many dieters will have an appetite in certain occasions, opportunities or activities because they associate certain things with "eating", and when they do these things, they will make people feel hungry. For example, I read newspapers at breakfast every morning and eat snacks while watching TV every night. Because these things are closely related to "eating", people will want to eat when doing these things. Distinguish "eating" from other activities so that you won't have an appetite because of these things. It's not impossible to be hungry only when your body really needs to replenish calories. Instructors can help dieters control unnecessary diets in the following five ways. (1) Schedule of Diet If a dieter eats many times a day, he will want to eat at those times, so it is very helpful for him to make a schedule. Regular eating is not necessarily based on the traditional three meals a day, but on finding the most suitable schedule according to his actual needs. For example, he eats breakfast regularly at seven o'clock in the morning and writes this into his schedule. If he feels it necessary to eat snacks in the evening, he should also put it on the agenda. Control the number of meals, including the normal three-meal diet, remember not to ask too much of the dieter, and let him choose a tolerable plan. Following the timetable can help dieters to stop thinking and focus on the implementation of the plan. For example, the plan is to have a snack at 9: 00 pm. Even if you are hungry at 8: 00 15, you can consider whether you are really hungry or just want to eat. You can also decide whether to endure it for a while. After 45 minutes, you can eat it at normal meal time. The following is a diet schedule designed by a dieter: time, meal name and content: 7:00-7:20 breakfast 10:30- 10:45 breakfast snacks12: 30-1:15. When you are hungry at other times, it is best to distinguish whether the feeling of "hunger" is real hunger or appetite caused by other factors. (2) Don't eat all the food on the plate. The coach must also remind dieters to pay attention. Believe in the rules of mothers, "eat everything on the plate!" " "This is a sentence that everyone is familiar with. It's really a good thing not to waste food, but please think before eating backwards. When you finish all the food on your plate, it means that the amount you eat is decided by the person who prepares the food for you. Unless this person has a tacit understanding with you and knows how much energy you need to replenish, it is either excessive or insufficient and will never be just right. We are used to serving food for others, and always add more, that is, you will consume too many calories. When you are used to telling the food on your plate to be clean, you are constrained by the food in front of you, and you won't stop until you have eaten all the edible things in front of you. Dieters should try to control themselves and change the habit of eating all foods. Unless they are really hungry, try to leave some leftovers on the plate every time they eat, such as two peas and a sip of mashed potatoes. Only in this way can we control the quality and quantity of our meals, instead of being controlled by those who are holding them. (3) chew slowly. Many people wolfed down their meals. Vegetarian dishes and foods that pass by in a hurry can only be dipped in water and tasteless. This way of eating greatly reduces the fun of eating and enjoying delicious food. More importantly, eating too fast may make you lose your vigilance, and you will eat too much if you are not careful. Physiological function, when enough, will automatically produce the signal of "satiety": "Enough! Enough! I can't eat any more. "This process takes about twenty minutes, and it is quite complicated. The units involved include: hormones in factors such as stomach and small intestine. If you eat fast, you may have eaten too much before the instructions arrive. Therefore, the physiological internal control function will be derailed. Therefore, the instructor should tell dieters to slow down their meals so that their health will not be as terrible as a train derailment. The dieter has eaten tens of thousands of meals since he was a child, which means that he may have wolfed down tens of thousands of times. It is not easy to get rid of such ingrained habits. The coach must persuade the dieter to be patient and practice the following methods persistently until the old habits are carved out of the roots and new habits are formed. There are two ways to slow down the speed of eating, just like remembering to brake when driving, so as to fully enjoy the delicious food. (1) Put down the knife, fork and chopsticks between two bites of food. When you take a bite of food, put down the fork, chew the food fully, then swallow it slowly and fork another bite. The same is true for eating soup with a spoon, and the same is true for eating with your hands. There should be a pause between your two mouths. Have a rest while eating. Have a rest while eating. The initial rest time may be only 30 seconds, but you can slowly lengthen the time, one minute, two minutes, and finally the goal is a three-minute pause, which can be used to recall what you just ate and then calmly decide how much to eat. This habit can help you eat less. Experiments on animals show that animals will eat after being interrupted. Even if they are allowed to eat, they don't eat as much at once. (4) Concentrate on eating Some dieters will do other things while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. This behavior has two disadvantages: first, because of the connection between eating and other activities, it will inevitably make you lose your appetite. Second, if you don't concentrate on tasting food, your body will absorb calories, but you won't feel full. Many test results show that some dieters eat half a bag of popcorn, 45 biscuits, 22 crisp sticks or three-quarters pounds of assorted dried fruits, and only absorb calories without tasting food. Therefore, the instructor may advise dieters to concentrate on eating, such as watching TV another time, watching TV before eating or watching TV after eating. Read books at dinner, not at dinner. The experience of "eating" should be simplified and not linked to other activities. If this advice sounds unpleasant to the dieter, it means that he has a deep-rooted concept in his mind, which involves "eating" and other activities. The more he hates the idea, the more he needs it. (5) After each meal, the interval is more than 6 hours, so sedentary rest should be avoided, and it is best to actively engage in various daily activities. After working continuously for 6 hours, you will naturally feel hungry on an empty stomach. When you eat again at this time, you will find the food delicious. Engage in activities, regardless of content. For example, housewives can do housework; Students can read books or do relaxation exercises; Office workers can handle official business or take a walk to relax. In addition, it is necessary to cooperate with bathing, gymnastics and rest at the same time in order to achieve the goal of losing weight smoothly. Easy exercise and easy weight loss Nowadays, with the prevalence of various methods such as drug weight loss, equipment weight loss and drug weight loss, people seem to have forgotten the most economical and side-effect method-exercise. Dr. Lu from China Weight Loss Association said that exercise is the healthiest way to lose weight, but it is important to stick to it. Swimming can build a good figure. Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight. The reasons why swimming is beneficial to lose weight are: 1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious. 2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury. 3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents. Skipping rope to lose weight Some foreign fitness experts especially admire skipping rope in recent years. Because it has many advantages: 1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. 2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can jump in series every day, for example, for 3 minutes at a time, * * * 5 times, until you jump for half an hour continuously. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise. Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: 1. The captain should wear soft and light high heels to avoid ankle injury. 2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. 3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness. 4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load. 6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope. " Strange walking "fitness is walking, jogging and walking are the most common forms of exercise." In fact, walking in a variety of postures is of great benefit to getting rid of illness, prolonging life and strengthening the body. Here are a few examples: Walking on tiptoe: Walking on tiptoe and raising the heel can enhance the tension of the flexors at the center of the foot and the back of the calf, which is conducive to dredging the meridians in Yin San. Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscle of the anterior leg, which is beneficial to dredge the Sanyang meridian. Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue. Walking backwards: When walking backwards, the whole body is relaxed, the knees are not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain. Walking on both sides: Squat down slowly, put your hands on the ground, with your back slightly parallel to the ground, grab your ankles with your hands and move forward slowly. It can increase blood supply to the head, reduce the burden on the heart, and treat cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases. Do a quick full-body exercise to lose weight 10 minutes. Although it won't make you lose weight immediately, it will make you feel nervous. The rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of movements consists of five movements, repeated repeatedly, so that you can get exercise all over your body and feel happy. Do the whole set of movements four times in a row. 1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground. 2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times). 3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups. 4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute. 5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements. Resolutely not to be a small "belly" girl, we can also get rid of the small "belly" girl and take the small "waist" road! Girls! Let's go Sitting in the office for a long time will reduce the activity and people will gradually become lazy. If you don't maintain it regularly, your diet will be abnormal, so fat will easily accumulate, except for your hips and thighs, the most deadly thing is your abdomen! If you are not a pregnant woman, take precautions and correct your living habits; Unfortunately, if it is already, it doesn't matter. As long as we can do the following tips, we can also get rid of the small "belly" and move towards the small "waist"! Girls! Let's go 1, sit upright. Women who expect to work in the office for a long time on weekdays should definitely sit up straight. For example, don't stoop, and don't put your feet around handsomely, because the correct sitting posture not only makes your posture better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected. 2, don't endure, because it is easy to make flatulence, endure, will make the rectal mucosa dull, and even form inertia constipation, poor defecation, then the lower abdomen will naturally grow sturdily! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation. 3. The method of using abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity. 4. Always shrink the abdomen. When walking and standing, remember to forcefully contract the abdomen, and then cooperate with abdominal breathing. It may be very hard in the first day or two, but after a long time, you can see that your abdominal muscles become tight and easy to lose weight. 5, absolutely diligent in exercise, in addition to reminding yourself to abdomen, do more anal exercise, and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tight, and then return to their original state. If you are not used to it at first, it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, they can also make air flow smoothly and increase vital capacity. Myth 1: Sit-ups are the best way to exercise abdominal muscles. Reality: My shoulder hurts, my back aches, and my stomach is still there. Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised. After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training. Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute. Myth 2: You have to do abdominal exercises every day to get strong abdominal muscles. Reality: You will always encounter fat counterattack. The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain. Correct practice frequency: 1 3 times a week. Myth 3: High-density exercise will definitely double the effect. Reality: breathless and out of position. Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting. According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time. Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different. Myth 4: strong abdomen = waist reduction reality: thin waist and increase abdomen. Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen. This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight. Suggestion: practice step by step and don't believe in the "two in one" method.