Practice: sitting on the edge of an armchair, holding the back of the chair with both hands, it feels as if the human body is going to slip off the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible.

The first group: bicycle diet. Both feet take turns pedaling the bike. At this time, the leg muscles should be relaxed. One foot should be extended downward as low as possible, but the other foot should not touch the ground. The higher the better, practice repeatedly and insist on it 20 times a day.

The second group: the posture is the same as above, the legs are bent upward at the same time, and then extended downward at the same time. Pay attention to the fact that the waist can't be pushed up, the abdomen and stomach should be contracted as much as possible, and then try to get close together to achieve the relaxation of the abdomen, and insist on it 20 times a day.

Dietary details:

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.

(1) Fixed feeding time

It is necessary to concentrate on eating at a certain time of the day. Strictly require yourself to regularly ration three meals a day, between 7: 00 and 8: 00 for breakfast, around 0/2 for lunch/kloc, and generally 6: 00 for dinner. And three meals must be eaten early, full at noon and less at night.

(2) Balanced calorie diet

Choose the time and amount of food a day, and then control the amount of food and calories.

Ordinary people tend to consume too many calories unconsciously, so the content of every meal should be carefully considered. I try to eat more vegetables for three meals, because the fiber contained in vegetables is easy to absorb water and expand to increase satiety, and the calories contained in vegetables are less than other foods.

(3) Chew slowly

Physiological function, when enough, will automatically produce the signal of "satiety": "Enough! Enough! I can't eat any more. " This process takes 20 minutes and 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 diet should slow down the eating speed.