A safe and effective weight loss plan-exercise+balanced diet exercise plan can improve the basal metabolic rate of the body and make the body fat burn quickly. After each exercise, the basal metabolic rate of the human body can be increased by 24 hours, so exercise must be persistent. Here are three effective and economical ways to burn fat. Exercise scheme 1: skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at the same level as jogging, but it can avoid the pain of knees and ankles caused by running. Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs. Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger. Exercise plan 2: Bicycle is suitable for people: anyone, no matter you are an ordinary person or an athlete, no matter your age. Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do. Sports expenses: You don't need any extra expenses except the normal maintenance of your bike. Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system. Fat burning value: 240 calories/hour. Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports. Exercise program 3: jogging/walking is suitable for people: suitable for all people. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus. Sports equipment: sportswear, running shoes. Sports expenses: none; If you are not picky, asphalt road can be your playground. Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking. Fat burning value: jogging: 420 calories/hour; Walking: 240 calories/hour. Sports evaluation: low investment, high income, but the key is persistence. Diet planning exercise must also be combined with reasonable diet control in order to effectively burn excess fat in the body and achieve the purpose of losing weight; 1. Drink more 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. 2. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry. 3. Diet should be light. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories. 4. Eat fruits and vegetables regularly. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation. 5. Eat 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 each meal should be no less than 20 minutes. Throw yourself into the river → fish answer adoption rate: 51.3% 2008-09-0218: 01. Look at the advertisements of weight-loss institutions flooding on TV, and you will know how contradictory modern people are. They want to enjoy delicious food and keep slim. What a dilemma! In fact, having a standard and healthy figure is not a distant dream. As long as you control a light diet and exercise regularly, your body will naturally lose weight. Health is a lifetime thing, but some people who love to "eat to their full" are always afraid of spending enough money to stuff things into their stomachs. They seldom consider whether their gastrointestinal tract is suffering or not, and they also lack exercise on weekdays. For a long time, their bodies have become more and more "horizontal" to lose weight recipes (! Morning: Drink a cup of warm water to clear your stomach. Getting up early in the morning, drinking a large glass of warm water before eating a rich breakfast will help promote intestinal peristalsis, make you feel comfortable and help clean up the large intestine. Of course, your stomach is no longer proud. The trick of drinking water KeepFit has been followed by many stars, and the slimming success index is extremely high! Lunch time: drink water before meals to reduce the amount of food. Try to drink a glass of water before each meal to fill the purring five zang-organs temple and reduce the weight of food. Second, replenish the water needed by the body and accelerate metabolism. If you are afraid of losing weight by drinking water, you can eat and drink water to distract people's attention, and you can also slow down the speed of eating and make satiety appear faster. Tea time: When I smelled the flower water and gave up snacks in tea time, my appetite seized up again. I took out my carry-on snacks. Potato chips, biscuits and soda are all fattening foods. An afternoon tea has more calories than a lunch! Sisters with insufficient self-control may wish to spray some floral spray around the office seats to suppress their appetite. Dinner time: 10 It is unhealthy for A Jin to lose weight by drinking water every month. The correct way to lose weight by drinking water is to eat protein and vegetables to reduce the intake of carbohydrates and sugar, and chew slowly. Both beer and spirits may increase cortisone, a hormone that transfers fat to the abdomen. They also tend to eat more food when drinking. Dieting to lose weight (2) No.65438 +0 1. A boiled egg, a glass of milk, half an apple or some potatoes+ham+salad dressing for breakfast. 2. A bowl of rice and vegetables for Chinese food. Dinner at seven o'clock is similar to Chinese food, but you can only eat seven or eight minutes full, and you can't eat anything after nine o'clock. Except fruit. 4. You can drink a glass of juice before going to bed (you can squeeze lemon juice+water+two sour plums) (delicious, remember not to add sugar) 5. Cooperate with moderate exercise No.2 (yogurt diet) 1. After getting up ... two glasses of water. Breakfast ... vegetable juice 200 cubic centimeters. Chinese food ... 500 grams of yogurt. Main meal ... vegetable juice 200cc 5. Before going to bed ... 1 lunch is normal and appropriate; 500 grams of yogurt for dinner (2) 200 cc; Normal breakfast and dinner with vegetable juice; 500 grams of lunch yogurt; Appropriate amount of dinner (3) breakfast, dinner, yogurt breakfast, yogurt, 200cc vegetable juice; Lunch is normal and appropriate; For dinner, 300 grams of yogurt and vegetables can be boiled (oil-free) ☆3-7 days to resume normal diet. No.3 (apple meal) 1. Breakfast: a bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg) 2. Apple: From 12:00 noon. Stop eating after eating ☆ Apple meal is enough for one day NO.4 1. Morning: Baked whole wheat toast, a boiled egg, a cup of skim milk and a cup of tea (Diet Coke is also acceptable). 2. China people: a cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables and a fruit (guava or apple). However, eating starch and meat is forbidden. ☆ Usually you can lose six kilograms in five days, but you should drink at least 2500-3000 cc of water every day. ☆ No.5 (honey diet) 1. Day 1: Drink only honey (you can make tea) 2. The next day: eat normally (but not eat or drink) 3. Day 4: Drink only honey 4. If you really can't stand an empty stomach, you can choose one meal a day and only drink Honey No.6 (Chinese medicine to lose weight) 1. 2 pieces of cassia seed, fried hawthorn 3 yuan, dried tangerine peel and 2 yuan, and 2 pieces of licorice. 2. After six bowls of water are boiled, turn to low heat for three minutes and immediately pour it out to avoid the medicine juice being absorbed by the dregs. 3. Send a post every day. If you have diarrhea, you can take it every other day. ☆ When taking this medicine, you need to eat less sweets, fried food and starch/fast for four hours before going to bed/wait until you reach the ideal weight, as long as you decoct Cassia seed and barley tea together, you can keep from getting fat. Body shaping massage 1. It is best to pat the whole body or the place you want to shape after taking a shower every day. 3. only shoot the inside of the thigh. 4. Pay attention to lose weight one hour before meals and two hours after meals (that is, the stomach will not hurt after digestion). In fact, it is not difficult, just pay attention to: 1. Never eat midnight snack. Eat less snacks. 2. Eat all three meals (eight points is enough), but don't overeat and pay attention to chewing more when eating. Chewing slowly can avoid eating too much food. 3. Eat less fried food or sweets, which are extremely high in calories. 4. Don't do strenuous exercise (walking or bowling) during weight loss. Although starchy foods such as rice, wheat and flour are indispensable, they should be reduced as much as possible.