Sitting for a long time will not only slow down the microcirculation of the lower body and reduce the metabolic function of the human body, but also cause excess water and metabolic waste below the waist, especially in the buttocks and thighs, which cannot be excreted normally. At the same time, sedentary will squeeze the abdominal organs, making visceral fat easy to accumulate in the waist and abdomen. Therefore, sedentary people are usually troubled by pear-shaped, abdominal obesity, hip sagging, thigh fat accumulation, which seriously affects the aesthetic feeling.

In this case, try not to sit down when you can do the work standing. Standing can not only make muscles in a relatively tense state, let fat actively participate in metabolism, but also effectively accelerate blood circulation in the legs and promote the discharge of toxins. In addition, it is very good aerobic exercise to take the bus and subway instead of walking when commuting. It can not only exercise muscles to consume fat, but also strengthen cardiopulmonary function, which is positive and beneficial to health.

2. Be calm when you are hungry. Don't grab anything and stuff it in your mouth.

Bad eating habits must be overcome, such as eating when you are hungry. You can eat when you are hungry, but it doesn't mean you can eat everything. Don't eat instant noodles, greasy noodles and sauces won't bring any benefits to your body; Don't eat cookies, you will eat sugar that you shouldn't eat at the same time without nutrition; Don't eat potato chips, fried food will only help you increase cellulite.

Step 3 don't be picky about food

Nutritionists believe that comprehensive nutrition is the material basis to ensure human health, and it is also one of the secrets to lose weight, because the body thinks it has got the best supply, thus accelerating metabolism. Please note here that "comprehensive" refers to all-natural food. Adequate carbohydrates needed by human body, including whole wheat products, fruits, dairy products and starchy vegetables; Protein mainly comes from beans, meat, fish, poultry and eggs; And healthy unsaturated fats, such as nuts and olive oil.

4. Take more deep breaths

During physical examination, doctors often ask us to exhale and inhale forcefully. This lack of depth and skill will not help us lose weight. As the author of "Start Your Metabolism" and a breathing practice teacher, Pam Glauerdt advocates abdominal breathing very much, and thinks that long-term exercise is very effective in keeping fit. How to judge whether our breathing style is correct? She said, "Put one hand on your chest and the other on your abdomen. When breathing normally, if the hand placed on your chest moves upward instead of outward, then your breathing can only get one-third of the oxygen your body needs. If the oxygen content in the body is insufficient, then the fat cannot be completely decomposed, and the result of staying in the body is to gain weight. "

There is a simple and easy-to-learn way to master the correct breathing quickly, lying flat on the ground with a book on your abdomen. When inhaling, the book should rise upward; When you exhale, the book will fall. This process should be slow, very slow and smooth.

After understanding the basic methods of abdominal breathing, Glauerdt introduced the 1-4-2 breathing exercise specifically for losing weight. First inhale air from the nasal cavity once, hold your breath four times, and then exhale air from your mouth twice. If you inhale air through the nasal cavity four times, you can hold your breath 16 times (4x4) and exhale eight times (4x2). Whether you inhale or exhale, you should try to reach the "limit" amount, that is, you can't inhale or breathe again. Glauerdt suggested practicing ten groups at a time, twice a day.

The first thing after getting up is to move.

At that time, the pointer pointed to six in the morning, and your first reaction was definitely not that there was something wrong with your abdominal muscles. However, five minutes of intensive abdominal exercise in the morning will definitely help you lose two inches from your waist. Exercise speeds up metabolism and makes you energetic all day.

6. Make full use of spare time to burn fat efficiently.

Office white-collar workers often complain that they have no time to exercise. In fact, as long as we make full use of every bit of time in daily life, we can effectively burn fat and achieve the goal of losing weight. The coach suggested that when you wash your face and brush your teeth in the morning and evening, you can stand on tiptoe and let your heels move up and down, 50 times as a group, which is beneficial to lose fat in your legs and buttocks. When taking a bath, you might as well move your neck, twist your waist and stretch your legs, which can burn a lot of calories. Climbing stairs is an excellent way to lose weight. In the same time, climbing stairs consumes four times as much calories as walking and twice as much as playing table tennis. Climbing stairs for 5 minutes every day can burn nearly 4 18.7 joules of heat. When taking the bus or subway, try to stand and do some hand movements, such as holding the "pull ring", sometimes clenching and sometimes relaxing, which can make your wrist thinner. When sitting in a seat, you can do some foot exercises, such as alternately pressing your ankles with your feet for 8 seconds and doing it three times on each foot. Then separate your legs, slowly close your knees together, and squeeze each other hard at your knees for 8 seconds. These two groups of actions can be performed alternately. It's boring to stay in the kitchen while cooking soup. Take this opportunity to do some exercise and lose weight for the lower limbs. Hold the stove with both hands, straighten your legs and lift them back, try to speed up and lift them up. Every leg 10 to 15 times can reduce the fat on the back of thigh and buttocks.