So many delicious foods, let's start our diet happily and easily.
The following diet 16 is carefully selected by Bian Xiao, and many methods have been tried by celebrities!
1. Apple Meal
Apple diet that lasts only 3 days. Others can drink water and tea. On the third night, drink one or two spoonfuls of edible olive oil.
2. Luo diet
Stick to eating only pineapples for a week. Other water supplements.
Step 3 Boil eggs to lose weight
Eat 8-9 boiled eggs every day for 2 weeks. Do not eat rice and other staple foods, you can eat them with vegetables.
Grapes are eaten with degreased meat.
4. adzuki bean diet
Stir-fry adzuki beans, grind them into powder, add 2 spoonfuls of milk and drink 2 cups before eating.
5. Yogurt diet
Eat only 1 ~ 2 meals of yogurt a day, and eat the rest at ordinary times.
6. Soybean powder cocoa diet
Mix soybean milk with cocoa powder and eat it before breakfast and dinner. Eat one-third of the usual amount.
Malt and honey can also be added.
7. Milk powder diet
Eat milk powder 1-2 times a day for 3 to 7 days.
8. Mineral water diet
Drink 3 ~ 4 cups of mineral water before meals. You can also use it with food, just be careful not to drink too much.
9. Red wine diet
Drink a little red wine for dinner, chew slowly for about 20 minutes, and eat half as much as usual.
10. black rice diet
The staple food was changed from white rice bread to black rice, reducing the intake of snacks. Brown rice is rich in vitamins B 1 and e,
And dietary fiber.
1 1. Drink tea to lose weight
Tea is diuretic, and drinking tea can replenish daily water. There are oolong tea, green tea, black rice tea, Eucommia tea and so on.
12. Eat early and lose weight
French medical scientists have found that eating before hunger is an effective way to lose weight.
Insulin can regulate the absorption of sugar in the body, and also play a certain role in food transformation and fat accumulation.
If people eat something before they are hungry, they can often control insulin secretion.
13. Finn loses weight
German nutritionists have developed a diet method that requires dieters to lose weight while eating.
You can't eat certain foods at the same time. For example, people can eat some vegetables when eating meat dishes with high protein and fat.
But you can't drink beer or eat carbohydrate food such as rice, bread and potatoes. As it turns out,
Human body fat is composed of various nutrients. When the human body eats high-protein food, it does not eat carbohydrate food.
The human body will not get fat.
14. If you want to lose more vinegar.
In recent years, the United States has set off a craze to lose weight with vinegar. Experts believe that the amino acids contained in vinegar,
It can not only consume body fat, but also make the metabolism of sugar, protein and so on smooth, and achieve good weight loss effect.
15. Tea after dinner
Rice, tea, soup and food are well matched, and eating is not fat or healthy. It is better to do some exercise when you are free.
The soup can be stewed beef brisket with lemon, plum soup, lime soup, Flammulina velutipes soup, sour curry soup, sour bamboo shoot fish soup or pickled vegetable soup.
They are all effective weight-loss soups, which can also melt fat and wake up the stomach.
Pickled ginger rice and black glutinous rice can be eaten as meals. A combination of rice and vegetables, fat-free meat,
It is best to soak a cup of Tieguanyin after every meal. This method is practical and effective, but it takes a long time.
16. Simple fruit salad
You don't have to eat fruit to lose weight, but not all fruits can lose weight. For example, if you eat too much sugar cane, you will still get fat.
What can we do? We can try lemon juice mixed with apples!
[Ingredients] Apple 100g honey, 20g lemon juice, 50g autumn pear.
[Method]: 1. Peel and core apples and autumn pears, wash them, cut them into small pieces and put them on a plate.
2. Add lemon juice to honey and put it in a bowl to make lemon honey juice.
3. Pour lemon honey juice into apples and autumn pears, and mix well to serve.
◆ What foods can reduce weight?
1, wax gourd.
It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories.
2. Cucumber
Contains diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, make the stool smooth and the calorie content is low.
3.loofah
The soap and mucus contained in loofah are beneficial to smooth stool and have low calorie content. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron.
4, white radish
Contains mustard oil and amylase, which is helpful to the digestion and metabolism of fatty foods and prevents subcutaneous fat accumulation. White radish also has the function of ventilation and promoting defecation.
5. Porphyra
High fiber content, low fat content, easy to feel full, and have the effect of clearing heat and diuresis.
6, leeks
Rich in fiber, it can make the stool unobstructed, expel too much protein and fat in the intestine, and prevent fat accumulation in the body.
7. Macroalgae
It is rich in fiber and inorganic elements (especially potassium) and has the function of relaxing bowels and diuresis.
8.mung bean sprouts
High water content, less calories, not easy to form fat. At the same time, it has diuretic effect.
9. Chili
It has the function of consuming body fat, rich in vitamins and low in calories.
10, Apple
Contains pectin, a soluble fiber that helps lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation.
1 1, lemon
Citric acid can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation.
12, tea
It is generally believed that tea has the functions of eliminating greasy, reducing fat and reducing blood fat.
13, vinegar
Vinegar is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar.
14, rabbit meat
The fat content is extremely low, and most of them are unsaturated fatty acids. Long-term consumption will not cause fat accumulation in the body.
15, adzuki bean
It is a food with high protein and low fat. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation.
16, garlic
Inhibit the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes)
18, Auricularia auricula
It is a high-protein, low-fat, water-rich and mineral-rich food. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer.
19, lotus leaf tea
Replacing tea with 50g fresh lotus leaf ~100g (25g dry lotus leaf) every day for 3 months can obviously reduce weight.
20. Timid
Quail meat is a high-protein, low-fat, multi-vitamin food with low cholesterol content, which is an ideal meat to lose weight.
There are many ways to lose weight. When choosing weight loss methods, physical weight loss and diet weight loss should be the main methods. It should not be based on oral drugs. The commonly used weight loss methods are: ① preventive weight loss; ② Exercise to lose weight; ③ Behavioral weight loss; 4 mechanical weight reduction; 5 sauna to lose weight; 6 gypsum to lose weight; 7 paraffin wax to lose weight; 8 surgery to lose weight; 9 massage to lose weight; Attending electronic weight loss. Among them, drug weight loss can not be widely used. Drug weight loss is a poor weight loss method developed on the basis of the above physical and chemical weight loss. There are two ways to lose weight: suppressing appetite and promoting metabolism. Drugs to lose weight have many side effects and should be avoided as much as possible.
Obesity not only affects physical beauty, but also brings inconvenience to life. More importantly, it is easy to cause many diseases and accelerate aging and death. How to lose weight scientifically? Medical experts believe that the scientific way to lose weight is to control calorie intake and increase activity to achieve a balanced diet. Losing weight is a systematic project, which needs long-term persistence. You should stick to it. There is no quick fix. But if you can master some tips on diet to lose weight, it will be very helpful for you to lose weight. You might as well try:
1. Set a weight loss goal (ideal or standard weight). Write it on paper and stick it where you can see it every day.
2. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.
3. Drink plenty of water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.
4. Be persistent, and then persist. In the process of moderate dieting, don't "try" but "stick to it". Restrain your appetite in front of delicious food, enough is enough.
5. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
6. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
7. Eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
8. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
9. Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.
10. Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past.
Lose weight with patience and perseverance, persistence is success!
For reference, the question I said before was also sent by netizens. Let's learn from them. In fact, the best way is to diet and exercise. Really, I've lost more than 30 Jin, and now I'm in good shape.
The most effective and simple way to lose weight in the world, without spending money or starving.
Apple loses weight in three days.
As we all know, "an apple a day keeps the doctor away". The edible function of apples has been confirmed by many scientists. For example, you don't have to starve, take medicine or spend money. You can only eat apples until you are full in three days, and you can lose 3 to 5 kilograms. This is a popular "three-day apple diet" in Japan.
Apples contain more potassium,
Less sodium can lower blood pressure; Apple pectin can lower cholesterol; Apples contain flavonoids, which can reduce the occurrence of coronary heart disease and induce heart disease; Apples are rich in antioxidants, which can reduce the risk of cancer.
This shows that apples are very healthy fruits. Think about it. After eating apples for three days, you can lose 3 to 5 kilograms and stay healthy. Would you like to try?
Basic knowledge of apple weight loss
The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight.
People who eat apples to lose weight can also improve symptoms such as dry skin, allergic dermatitis and constipation.
You know, our appetite is controlled by the brain. When the central nervous system sends out the command of "want to eat, want to eat", you will become very greedy.
However, no matter how delicious the food is, if you eat too much, you will get tired. For example, you like cake very much, but if it's the same cake, you can't eat many pieces after dinner, can you?
Similarly, if you eat two or three apples at a time, your brain will tell you that you are full, so you won't actually eat too many apples and consume too many calories.
If you can't implement the three-day apple diet, you can start in a day or two. As long as you do it, it will work.
For example, you can start from one day a week and increase it to two or three days after you get used to it. People who are not used to it, it is best not to exceed three days, in order to avoid central nervous system dysfunction, but will overeat after losing weight and become fatter than before.
Apple's weight loss method
Eat only apples for three consecutive days, and don't eat other fruits and food.
You can eat apples according to the time of three meals, or you can eat them when you are hungry until you are full.
Any kind of apples will do, but red apples are the best. Green apples are sour, for fear of irritating the stomach.
Apples should be eaten fresh, washed and peeled to avoid pesticide residues.
During these three days, when you are thirsty, you can drink boiled water or non-irritating tea, such as mint tea, wheat tea, safflower tea and houttuynia tea.
During weight loss, your stomach will be very sensitive, so avoid drinking caffeinated drinks, such as black tea, coffee, green tea and oolong tea. , to avoid gastrointestinal discomfort.
⑦ If constipation occurs during apple weight loss, you can drink one or two spoonfuls of olive oil to moisten the intestines on the third night to promote the excretion of toxins accumulated in the body.
Main points of diet after three days
After losing weight for three days, your stomach will become tender, your taste will become sensitive and your stomach will become smaller because you stay away from irritating food.
Starting from the fourth day, your diet should be slowly restored. Don't eat a lot of food at once, especially don't eat snacks. In the first three days of resuming diet, it is best to start with porridge and tofu.
In short, when you resume your diet after losing weight, the food should be light and not excessive, so that the effect of losing weight will last.
Apple's weight loss is equivalent to a general cleaning of the digestive system of the body. If you are really fat, it is impossible to get back into shape if you want to be an apple to lose weight. It is best to do it once a month or two until it is reduced to the ideal weight.
Five reasons why apples can lose weight.
(1) Digestive organs such as the gastrointestinal tract can recuperate because of the decrease in food intake. During dieting, by eating less or losing weight regularly, the digestive system can rest, restore its original function and operate normally.
(2) Apple can improve the function of kidney or stomach, expel waste gas in the body and purify blood. It can excrete blood stasis (old blood), feces (old feces) and water poisoning (the cause of edema) in the body, and the body becomes healthier.
(3) Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.
(4) Obese people are almost always overeating, which makes their stomachs swell and can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
⑤ Apples can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is helpful for beauty.
1. Reduce calorie intake: If you reduce the calorie intake of 100 calories every day, you may lose 4 kilograms after about 5 weeks.
2. Change the food structure: Don't reduce the amount of food, but change the food structure accordingly. Replace high-fat foods with fruits, vegetables and grains.
3. Eat liquid food: replace the daily diet with liquid food, but pay attention to the choice of food that can fully provide the required nutrition.
4. Walking to lose weight: insist on walking and exercising. Walk for 45 minutes every day, at least 5 days a week, and the journey is about 5 kilometers (keep a certain speed).
5. Outdoor exercise: Outdoor exercise 3-5 times a week is a good way to burn body fat and improve vitality, but it takes more than 20 minutes each time.
6. Weightlifting: Strength training can also help you lose weight, because weightlifting can increase muscles. The more developed your muscles are, the faster your metabolism will be. In order to avoid injury, you'd better hire a coach.
7. Don't eat too many drinks: use water instead of drinks.
8. The best way to lose weight: reduce the intake of fat and calories while exercising. This method can not only lose weight, but also enhance muscle strength and promote cardiovascular health.
Well, that should be all. I wish you success in losing weight as soon as possible! ! !
Work hard! Hold on!
Thinner thigh
Several effective methods
1, specializes in thin thighs, and the effect is very obvious-riding a bicycle backwards.
Before explaining the action steps, it must be emphasized that you must do some preparatory activities before each action, especially stretching actions such as bending over to relax the muscles of waist, legs and neck, otherwise you will be easily injured during exercise.
Let's take a look at the decomposition steps of riding a bicycle upside down:
① Sit down, with your legs slightly bent together, your feet flat on the ground, your arms drooping naturally, your back straight, and your eyes looking straight ahead. Be careful not to support the ground with your hands, but to sit up straight with the strength of your back.
② Lie down slowly, with your legs straight, arms at your sides and palms up. Keep breathing evenly and slowly, use the strength of abdominal muscles to slowly lift your legs at 90 degrees to your body, then exhale to contract your abdomen, hold your back with your hands, hold your elbows on the ground, and hold your body upright. Be careful not to support the ground with your arms when you raise your legs to 90 degrees with your body. Keep your legs straight all the way and try to control your center of gravity. When you continue to straighten your back from 90 degrees, you can use your hands to support your back slightly, but be careful not to use too much force or kick your leg backwards, otherwise you will easily turn over and sprain your neck. As long as you keep your back straight and use your hands slightly, your body will naturally stand up.
③ Keep breathing evenly. After the posture is stable, exhale slowly, tuck in your abdomen, bend your right leg as far as possible, and try to touch your forehead with your knees, but don't use force, just try your best.
(4) Then exchange, the left leg contracts and the right leg straightens, gradually increasing the speed. Pedal like riding a bike, and breathe evenly. You can pedal silently 100 times. Then slowly put down your body in a controlled way, put down your back one by one, and then put down your legs. Pay attention to control the center of gravity when pedaling, don't relax your back, just keep it straight at all times. Finally, the body returns to the posture of lying flat and relaxes the joints and muscles in all parts.
The key to this movement is to control the center of gravity, which focuses on the coordination of hands, legs and back. Don't support your body with your hands too hard, keep your legs as straight as possible, and keep your back straight at all times, especially when riding a bike. Don't relax your back. In addition, each movement is independent. Don't let yourself be lazy because of inertia, such as the process from sitting on the ground to propping up your body. Don't lean back to support your body. On the one hand, you can't exercise abdominal muscles and thigh muscles, on the other hand, you are easy to lose your center of gravity and get injured.
At first, you may not be able to control this action so freely. If the posture stability is not high, you can push 30 times in each group first, and then gradually increase the difficulty. If your posture is correct, you should feel the pain of stretching and squeezing your thighs and abdomen after this exercise, and other parts should be relaxed.
2, thin abdomen and thin thighs have a good effect.
(1) Stand with your feet about shoulder width and your knees slightly bent. Inhale and stretch your arms forward.
(2) After the arms reach the high point, naturally throw them back and hold their fists lightly. Be careful not to bend your arm.
③ Exhale, with hips as the fulcrum, with bent back, arms at both sides of the head and face down. Keep your back and neck straight. Abdominal breathing means that the abdomen bulges when inhaling and contracts when exhaling. The entire pelvis should be actively extended backward to lengthen the back.
(4) Keep this action for half a minute and keep breathing evenly and gently. Finally, exhale thoroughly, then inhale, get up slowly, exhale, put your arms back to your sides and close your eyes to rest. Relax your hips and thighs, while relaxing your back and shoulders.
If you feel relaxed when doing this action, it is likely that your posture is not correct. The key to this movement is the third step, that is, the arm must be stretched forward as far as possible, and the pelvis should be stretched backward as far as possible, thus lengthening the body. At this time, the deeper the leg bends, the greater the strength of this action. If you can sit like a horse stance just like that, it is most effective for thin thighs. Another key point is abdominal breathing, that is, in order to maintain the above actions, the abdomen must expand and contract with breathing. So this action looks simple, but it requires more details. If you can notice the above points, after completing this action, you should feel that your thighs are stretched and sore, and your abdomen is slightly hot. Finally, you should feel very comfortable when you stand and relax. It will be a bit difficult to make standards at first, just practice a few more times.
3. This set of stovepipe abdomen movement is divided into three movements, and it is more and more difficult from left to right. The specific method is as follows:
① Legs together, heels together, toes slightly apart, always keep legs straight.
Inhale deeply and bend over while exhaling. Don't be too radical, just try your best. Keep breathing evenly. When exhaling, you can further press your body and keep your legs straight.
③ The difficulty of the three movements from left to right is gradually increasing. In turn, the fingertips of both hands are required to touch the ground, the ankles are held by both hands, and the palms are crossed and everted so that the palms touch the ground completely. It's hard to get it right at first, so there's no need to force it. As long as you try your best to feel the stretch of the thigh root when doing these movements, you will achieve your goal. Generally speaking, your thigh should feel a little stretching pain at this time.
4 pay attention to the coordination of hands and legs, not only to keep hands touching the ground, but also to keep legs straight; People with poor balance should pay attention to controlling their bodies as much as possible, and don't lean forward, otherwise they will fall easily because their center of gravity moves forward.
Although this action is not difficult to do, it is not easy to really do it. This action effectively stretches the leg muscles, especially the thigh root steps, which is very targeted for shaping slender thighs. In fact, stretching exercises like this can exercise the muscles of the corresponding stretching parts and stretch the bones and muscles, but remember that these stretching exercises should be carried out as far as possible before meals.
3. Simple spinal torsion. This set of movements has a good effect on thin waist, thin abdomen, thin thighs and thin arms.
What is done in the demonstration photo is quite standard. The model itself is soft, so it is relatively easy to do. Not everyone can do it at first. Yoga must be practiced within a moderate range, so if you find it difficult to do it, you don't have to do it to the limit. In numerical order, we should do this:
① Choose a spacious and solid place to sit down, keep your legs straight and close together, breathe evenly, and keep your waist straight.
② The left foot straddles the right leg, with the sole attached to the ground and close to the outside of the right calf.
③ The outer side of the right elbow or right upper arm abuts against the outer side of the left knee, and the forearm directly supports the right knee. Inhale and straighten your left arm backwards. At this point, your arms should be stretched back and forth as far as possible, with your palms behind your hips and your fingers backward.
④ Exhale slowly and twist the trunk to the left. After twisting to the extreme, keep your posture and breathe gently. Every time you exhale, you can slightly increase the twist. Note that the twisting action is dominated by the abdomen, waist and buttocks. The neck and other parts of the trunk are only twisted in the same direction and should not be overstressed. Pressing your knee hard with your left arm will help you twist further.
⑤ Slowly return the trunk to the center, and then switch places left and right, as above. Try to stick to this action on each side 1 minute or so. If you feel reluctant, you can stick to it according to your own limits.
⑥ Finally, slowly return the trunk to the center, loosen the legs and arms, and close your eyes to rest. Relax thighs and hips in turn, relax back, relax abdominal muscles and intercostal muscles, and adjust breathing.
This method is not easy to implement at first. If your muscles are hard or you haven't exercised for a while, then you'd better do what you can, for example, when one leg straddles the other leg, you don't have to stick too tightly, or you can try your best to reach the place you can reach without hugging your knees, but you should pay attention to the fact that the twisting action can't be contracted and you must rely on the strength of your waist and abdomen. If you go all out, you should feel a little pain in your waist and abdomen after completing a whole set of movements, and your thighs and arms will also feel stretched.
4. Girls want their hips to become smaller and warped, which can only be achieved through exercise. However, it is difficult to move her hips effectively in general routine exercises, so today I will introduce a very effective kicking exercise. When doing this exercise, we also need to find a chair or table with constant height to assist. The specific steps are as follows:
(1) Keep two steps away from the chair, stand up straight, and face the chair with one side of your body. Hold the back of the chair with your right hand, with your left hand akimbo, straighten your left leg and slowly lift it to the top left, try your best to lift it to the highest level, then slowly put it down after staying for 5 seconds, and repeat several times. Pay attention to straighten the right leg when lifting the left leg. This action mainly exercises the muscles on both sides of the waist and buttocks.
② Straighten your left leg, lift it to the front right, and straighten your foot. At the same time, turn left with the waist as the axis, straighten your right leg, straighten your back, and lift your body upward. Lift the left leg to the highest position for 5 seconds, then slowly lower it, and repeat it several times, paying attention to clamping the buttocks as much as possible in the process. This action can reduce the fat around the waist and buttocks.
(3) the body facing the chair, hands hold the back of the chair. Lift your left leg straight to the rear and raise it as high as possible. Keep your back straight and your hips clamped. Lift it to the highest point, stay for 5 seconds, and then slowly put it down. This action is the key to make the hips become warped. You can do more groups. The key is to slowly lift and lower them. The slower you do it, the longer you persist, and the better the effect.
(4) If you want to make the effect of hips tilt more obvious and increase the difficulty, bend your left leg and lift it upward, and your left hand will hold your ankle and continue to lift it upward, which can obviously squeeze and exercise the muscles of your hips.
The above four movements are all demonstrations of the left leg. Just change your right leg after you finish exercising your left leg. There is no difficult part in this kick shaping exercise. The key is to lift each leg slowly and then put it down slowly. You will find that this way is the best way to exercise hip muscles.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
1 min thigh slimming exercise
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.
Inner side of thin thigh
Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.
Internal and external measurement of thin thighs
Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.
Standard weight (kg) = height (m) × height (m) × 22 (reference value). That is to say, you should take /58/ kg as the standard now.
You are only 13 years old, and you are 163 cm. If you lose it, you must be a tall girl. Come on!
Here's a little plan (try it):
Option 1:
If you want to lose weight, don't be eager for quick success. Take your time. After losing weight quickly, it must be a quick rebound!
If you want to lose weight, you can't take diet pills.
If you want to lose weight, please start with your eating habits and lifestyle!
Option 2: lose weight by walking
Sports doctors found that walking is the best aerobic exercise. Long-term walking can increase energy consumption and promote more energy in the body.
Benefits of residual fat