Exercise to lose weight can choose running, skipping and ball games, which are well known. Fitness exercise suitable for home-sofa fitness exercise.

1, squatting on one foot

Use the flat side of the sofa, stand upright from the waist up, press your left foot on the sofa, separate your feet, shoulder width apart, and bend your knees up and down. The best swing amplitude is within 90. Change your right foot after 20 times, and repeat the same action for 20 times.

Step on your foot

The upper body is comfortably lying on the chair seat with fur on it, and both feet fly to do pedaling. Try to use thigh muscles to drive your legs to do pedaling. Doing this action often can tighten the leg lines and make the leg lines more and more beautiful.

Step 3 stretch your back

Arms apart about 2 times shoulder width, palms on the sofa seat, do 45-degree push-ups. Remember, put your feet together to stretch your back to the maximum. Repeat this action 20 times to make your back more beautiful.

Step 4 lift your hips and thin your stomach

Lie flat on the sofa with your legs bent, with a pillow between your knees, and use the strength of your abdomen and buttocks to raise your body. Repeat this action 20 times and do it every day, which will make your hips firmer and rounder.

Exercise to lose weight is green and healthy, but it is slow to take effect and needs long-term persistence; If you give up halfway, it is easier to rebound, so you must work hard to stick to it.

Second, diet to lose weight.

Fruit diet meal, vegetable diet meal, etc. In a word, let's eat more fruits and vegetables and reduce foods high in fat and calories.

1, drink a light soup or eat a fruit before meals.

Soup can suppress appetite and increase satiety. After eating soup, you will eat less. When eating fruit, chewing and stomach satiety are two major factors to satisfy people's appetite and make people stop eating.

2, eat less at dinner, mainly vegetarian.

Eating too much and too late for dinner leads to high insulin secretion in the human body, which is easy to convert heat into fat and store it in the body, thus causing obesity.

Take a walk for half an hour after supper

Third, matters needing attention:

Be sure to learn scientific diet knowledge or consult a doctor before dieting. If the food is not properly matched, it is very easy to cause malnutrition, and even backfire and get fat.