Action 1: Sit in a chair, bend your legs and knees together, straighten your toes, put your hands around your calves, put your forehead on your knees, keep breathing naturally and relax your shoulders. Action 2: Hook your toes back and hold your toes with your hands. Pull your toes back as far as possible. Try to relax your ankle. Action 3: Put your legs together, lean forward, put your chest, waist and abdomen on your thighs, and put your hands around your calves. Action 4: Inhale, straighten your legs forward, exhale, push your hands forward as far as possible, straighten your toes, and keep breathing naturally 10- 15 seconds. Efficacy: Promote blood circulation of lower body, regulate spinal nerves, activate meridians, and restore muscle elasticity and vitality. Exercise tip: When doing actions 3 and 4, you can lean the chair against the wall to prevent the chair from slipping. And the height of the chair must be appropriate. If you can't make your chest stick to your leg, you can take your time. Related reading: every day 10 minutes OL fast weight loss exercise. You may wonder why others don't eat fat, but you eat carefully all day, but your waist and abdomen are obviously good. The answer lies in metabolism. Metabolism is like a small machine in the body, burning calories all the time. Due to genetic factors, some women burn fat faster. However, age, weight, diet and exercise habits will also play a role. With the increase of age, the metabolic rate of women will gradually decline. I have lost five or six pounds of muscle every 10 years since I was in my twenties. In other words, when you are 35 years old, you burn less calories every day 100 kcal than when you are 25 years old. Although this sounds worrying, there are some simple ways to tap the body's fat burning potential. The following 14 tip is to tell you how to burn the fat-burning flame in your body. As long as the law is implemented, I believe that slimming, bodybuilding and weight loss will become a piece of cake. Related reading: Six laziest ways to lose weight quickly 1: Don't cut calories drastically. Not an effective way to lose weight. Because there is a program in the human body to automatically maintain normal weight, if you suddenly lose 65,438+0,000 kilocalories from your diet, your body's basal metabolic rate (the calories your body needs to maintain basic physiological functions, such as breathing and heartbeat) will automatically slow down, because your body now thinks you are hungry. So, how many calories should the human body consume every day? It depends on your activities. You multiply your current weight (pounds) by 1 1, and the result is the calories you should need every day. For example, your weight is 120 kg, and your normal daily calorie consumption is about 1320 kcal. Unless your height is less than 5 feet (1.52 meters), don't let your daily calorie consumption be less than 1200 calories. Studies have shown that women who consume less calories than this value will reduce their basal metabolic rate by as much as 45%. Related reading: Fat mom quickly lost 200 pounds after chatting online. Tip 2: Be sure to eat breakfast. Breakfast is one of the three meals a day, which is closely related to metabolism and weight loss. Many studies show that people who eat breakfast are more likely to lose weight than those who don't. Because people's metabolic rate is very low during sleep, they can only resume rising when they eat again. Therefore, if you ignore breakfast, your body can't burn fat before lunch as usual. This is why it is wise to eat a diet containing 300-400 kilocalories for breakfast, because breakfast is the starter of metabolism. Researchers at Australian universities compared the effects of high-fat breakfast and high-fiber carbohydrate breakfast, and found that people who ate high-fat meals were hungry faster after meals. It takes longer for the body to digest and absorb a high-fiber carbohydrate diet than a fatty food, so as not to cause large fluctuations in blood sugar levels, so it will take longer to be hungry. Therefore, breakfast should contain a lot of high-fiber carbohydrates. Related reading: Eight tricks for fat girls to lose weight, 35 kg faster. 3: Eat more protein. Studies show that taking enough protein can improve the body's metabolic level and make the body burn 65,438+050-200 kcal more every day. Protein is mainly composed of amino acids, and it takes more time for the body to digest such foods than to digest fats and carbohydrates. Therefore, to break them down, you need to burn more calories. Of course, this does not mean that people's diet must be dominated by high protein. However, you should ensure that 10%-35% of the total daily calories come from protein (such as fish, chicken, low-fat cheese, yogurt and beans), so as to achieve a balanced diet. Related reading: 10 tricks to make the waist lose weight by 3CM quickly. Weight loss tip 4: increase the number of meals. Eating four or five small meals a day can maintain a vigorous metabolic level than eating three big meals. The time between meals should be kept within 2-3 hours as far as possible, and protein food should be guaranteed for each meal, because it is an enhancer of metabolism. For example, if you eat high-fiber grains and fruits for breakfast, you should eat yogurt and fruits for an extra meal between breakfast and lunch. Try to eat 100g chicken (or fish) with vegetable salad for lunch. In the afternoon, you can eat a banana and a piece of low-fat cheese. Try to eat less dinner. You can have 1 serving 100- 150g of turkey, fish or 1 serving of protein food, plus 1 serving of vegetables. Related reading: psychological misunderstanding of fast weight loss method. Tip 5: Eat more "good" carbohydrates and refined carbohydrates, such as bagels and white bread, which can make the insulin level fluctuate violently, correspondingly promote the storage of fat in the body and reduce the metabolic rate of the body. Therefore, when supplementing carbohydrates, people with high cellulose content, such as vegetables, fruits and whole grains, should be given priority. These are "good" carbohydrates, and these foods have little effect on insulin levels. Related reading: 3 1 day fast weight loss method Good figure show Tips for fast weight loss 6: Do you want to drink a cocktail or other strong liquor before meals? Then please think twice when you take the cup. Recently, many studies have shown that drinking before meals will make people consume 200 kilocalories more. Another study found that when the body plays a metabolic function, the first thing to burn is the heat contained in alcohol. In other words, calories in other diets may be stored under the skin in the form of fat. If you are really addicted to alcohol, you might as well drink a little. Each glass of wine contains only 80 kilocalories, and also contains a lot of antioxidant substances that are beneficial to health. Related reading: Teach you how to lose weight quickly by skipping rope. Tip 7: Don't wean dairy products. A study published in the American Journal of Nutrition from June 5 to 10, 2003 pointed out that women who drink (eat) milk, yogurt and cheese three or four times a day will lose more than 70% fat compared with women who don't eat dairy products. The reason why dairy products lose weight is that calcium in milk interacts with other ingredients, which enhances the metabolic level of the body and increases the speed of burning excess fat. Women can get the best fat burning effect by supplementing 1200mg calcium while eating dairy products every day. Related reading: lose 8 pounds a week and lose weight quickly in seven days. Tip 8: Drink more spicy soup. Studies have shown that putting a little pepper or cooking in soup at lunch or dinner will temporarily increase the metabolic rate of the body at rest. The reason is that capsaicin can stimulate the body to release adrenaline, thus accelerating the level of metabolism, thus improving the body's ability to burn calories. In addition, the researchers also found that pepper can suppress appetite and make people less likely to feel hungry after meals. Related reading: lose 7 kilograms in 7 days and lose weight quickly. The secret of losing weight quickly is 10: eat more bananas. Banana contains a lot of potassium, which can improve the metabolic level of the body by regulating the balance of body fluids. If the body is in a state of water shortage, the number of calories burned will be reduced. Therefore, the daily intake of 1200mg potassium should be guaranteed at least: a banana contains 450mg, a glass of milk contains 370mg and an orange contains 250mg. Related reading: Correct attitude to lose weight and lose weight quickly. 4 points: Quick weight loss tips. 1 1: Don't ignore peanut butter. Do you usually like peanut butter? In order to improve your metabolism and reduce the size of your waistline, take it as your diet companion from today, because peanut butter is rich in magnesium. Magnesium is a mineral, which improves metabolic function by providing energy for cells. Therefore, if you want to burn fat to lose weight, you should consume 320 mg of magnesium every day. The best foods containing this substance are peanut butter sandwiches made of whole wheat bread, dishes made of spinach and so on. Related reading: 14 tips for fast weight loss and fat burning 12: People who often eat marine fish can lower the level of leptin, a hormone in the body, which is very beneficial to reducing fat and losing weight, because the higher the leptin level in the body, the lower the metabolic rate, and the fatter the body. Therefore, if you want to be slim, you should eat 3-4 servings of fish every week.