1. Have a good breakfast, a full lunch and a small dinner. According to the research report of American physiologists, the metabolic rate of human body is better in the morning than in the afternoon, and higher in the afternoon than in the evening. In other words, it is easier to "compost" at night, so skipping breakfast will not help you lose weight, and breakfast is the energy source of the day and must be eaten! 2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products. Sweet white rice is the staple food that China people are used to eating. However, in the process of making white rice, bran and germ rich in fiber and vitamins will be ground off, so eating white rice can only get heat, but not nutrition. So you'd better change your eating habits and replace polished white rice with coarse grains such as brown rice and whole wheat products. Not only can you eat more nutrition, but dietary fiber can also prevent constipation, colorectal cancer and cardiovascular diseases, which is also good for people who want to lose weight. 3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup. Although lettuce salad and boiled vegetables are really ideal foods for dieters, if you pour a thick layer of salad dressing, dried meat and soy sauce on them, the weight loss plan will be completely broken, because all seasonings such as oil, salt, sugar and monosodium glutamate have high calories! If you are used to eating heavy flavors, you can actually choose foods rich in natural spices, such as onions, ginger, garlic and peppers. This will not only make the food taste brighter, but also healthier. Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods. When eating, are you used to saving your favorite food for last? Don't forget a bowl of hot soup even if you are full? In fact, these wrong habits are the reason why you can't lose weight! Drinking soup after meals is easy to make people overeat, and it will dilute gastric juice and affect digestion; If you finally like dark food, you will quietly increase your food intake. If you want to lose weight successfully, you'd better start changing your eating habits. Drink a small bowl of clear soup or a cup of boiled water at the bottom before meals. Feel free to eat if you like. If you develop such eating habits, you can achieve the effect of reducing your diet invisibly. 5. Choose troublesome food, such as chicken with bones is better than diced chicken. The more you work hard to pick out bones and thorns, the more you can delay eating time, satisfy people's chewing desire and feel full earlier. 6. Chew food at least 10-20 times before swallowing. The smart way to lose weight is to prolong the meal time as long as possible (at least 20 minutes for a meal), and more importantly, chew slowly, with at least 10~20 bites for each bite, so as to not only feel full early, but also reduce the burden on the stomach. 7. Never force yourself to eat when you are eight points full. Eating only eight points full is the secret of many longevity people. For people who are obsessed with losing weight, "eight points full" is a more convenient and effective rule than counting calories, because if the calorie intake is excessively restricted, people will often be half hungry. But if you choose nutritious food to eat eight points full, you won't feel hungry, and you can naturally lose at least 500kcal of calories every day! 8. Brush your teeth or rinse your mouth immediately after eating. Brushing your teeth immediately after eating can not only reduce the chance of suffering from oral diseases, but also keep your mouth fresh and not easy to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth healthy and fresh at any time and suppress the idea of eating. If it is inconvenient to brush your teeth, at least rinse your mouth! 9. Try to avoid eating snacks, especially when watching TV. Snacks are extremely high in calories. If you really want to lose weight, you should put less chips and chocolate in your mouth! Especially when watching TV, don't let snacks appear within your reach, otherwise the calories you unconsciously eat when watching a TV or series are amazing! 10. When you feel hungry, it is better to eat something first than to fight against muscle hunger. When you feel hungry, eat something selectively, such as tomatoes, skim milk or boiled eggs, to avoid eating and drinking when you are extremely hungry. Because a big meal is more likely to make people fat than 3-4 small meals, because eating more, secreting more digestive juice, food is easy to accumulate fat after digestion and absorption, so we should avoid overeating. Pay attention to stovepipe diet: 1. Get up every morning and drink a glass of water to detoxify. Run the stairs three times between 16 and 18 when you are not hungry. Bathing is to pinch your dissatisfaction, where there is a lot of meat, which is very effective. Bathing water is hot. Then, in response to your question, I will tell you one thing. I have tried a very good method: when I go home to recite at night, I can lie down against the wall with my legs close to the wall and lie on my back in an L shape. 20 minutes a day is not long, then stand up and find a slightly higher place, leg press, and press 10 to 15 minutes. This will be very effective for a week. Note that this is very effective. Usually in class, you should pay attention to your legs close together, consciously close together and exert your strength. In this way, the fat on the inner thigh will disappear, and bad leg types such as O-legs can also be improved. Next is the belly. The simplest and most effective way is to consciously tighten the lower abdomen, which is what we often say, whenever and wherever. This is particularly effective, and you may always forget it at first, so wear tummy tuck underwear. Finally, pay a little attention to your diet and don't eat too late to get quick results. One minute stovepipe exercise to thin the whole thigh, and put your hands at your sides to stand at attention. 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. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. 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 the beginning, 10 seconds to do 10 times, and then get used to it and speed up. Stand at attention outside the thin thighs. 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 10 second, and then accelerate after getting used to it. Skinny legs definitely plan to thin the whole thigh, and put your hands at your sides to stand at attention. 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 to do it three times with 10 second, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. 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 the beginning, 10 seconds to do 10 times, and then get used to it and speed up. Stand at attention with thin legs. 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 10 second, and then accelerate after getting used to it. Skinny legs only take a minute. Is there any way to make our legs slim down quickly? Let's try stovepipe exercise. Thin the whole thigh: stand at attention and put your hands at your sides. Bend your knees and touch your toes with both hands. Start with 10 second for three times, and then accelerate after getting used to it. Inside the thin thigh: stand at attention, step forward with your right foot, bend your knees slightly, put your hands on your waist, and exchange your left and right feet when jumping. Aim at 10 times within 10 second, and then accelerate. Outside the thin thigh: raise your right foot straight to the right and your left hand straight to the left. At this time, pay attention to the balance of your body and work hard on your legs. Do the same action on the other side for about two seconds. The unique secret of stovepipe is 1. The easiest way to stovepipe is to tighten your knees and press them slightly, so you can do it five or six times quickly! Note that you don't need to hold your breath when doing this action. 2, this action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice. 3. Find a chair with a back to sit up straight, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt. 4. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action. This is what ballerinas often do. One leg is 90 degrees forward, the instep is stretched straight, and then slowly moves sideways, and each leg is done 20 times. Sticking to this action can not only thin legs, but also be symmetrical. ◆ stovepipe tips Some items at home can be used as sports equipment for training. For example, put two small benches on the ground and do push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out. Shaping beautiful legs in daily life, raising heels when going up stairs and bearing weight with legs can eliminate the fat on the inner thighs and buttocks. 2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action and don't stop breathing. This can exercise the calf line. 3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action for 8- 10 times and then change the other leg to remove the fat on both sides of the thigh. 4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed. Standing leg lifting method: hold the table with both hands to help balance your body, stand with your legs together naturally, raise your heels for two or three seconds, and put them down. Doing it 5 to 6 times a day can tighten the calf, make the muscles more elastic and have more beautiful lines. Sit and lift your legs: Sit naturally with your legs flat at a 90-degree angle. Try to lift your heels for more than ten seconds, then put them down and repeat until your calves feel tired. This action can tighten the hips and thighs and make the muscles elastic without thickening the hips, thighs and calves. Sit up straight and raise your heels: first, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, at the same time tighten your abdominal muscles and slowly hook up your toes and put them down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles. In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat. Methods 1 On weekdays, you can sit on the ground, lift one foot to a right angle, and beat your calf with your fist for 5 minutes on each side. Method 2: When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation. Step 2: Strengthen the fat-reducing and tightening exercise When the calf begins to become soft (or naturally slack), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shaping exercises every day. Sports (1) 1. Place the front end of the foot on a raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance. Exercise (2) 1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross your instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. The third step: finally sprint stovepipe into the final stage. Of course, we must speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Besides massage, proper eating habits can also create beautiful legs. 1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ. 2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach. 3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery. If you want to stovepipe, lift the back root of your foot against the wall and stand on tiptoe for more than half an hour. Like model training, when standing against the wall, lift your feet and support them on your toes for half an hour every day. Stick to it for a month and you will see the effect. Anyway, the way is to exercise more and reduce your appetite appropriately. Another way is to climb stairs, which is the best way to stovepipe. You can land on your toes when appropriate. Then you can refer to the following information, which is relatively long. Read it patiently and find a way that suits you. In fact, the best way is 2/5, which is the way for models to train their bodies. The secret of stovepipe is stovepipe. First, check whether the muscles in your calf are loose or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat. Methods 1 On weekdays, you can sit on the ground, lift one foot to a right angle, and beat your calf with your fist for 5 minutes on each side. Method 2: When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation. Step 2: Strengthen the fat-reducing and tightening exercise When the calf begins to become soft (or naturally slack), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shaping exercises every day. Sports (1) 1. Place the front end of the foot on a raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance. Exercise (2) 1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross your instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. The third step: finally sprint stovepipe into the final stage. Of course, we must speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Besides massage, proper eating habits can also create beautiful legs. 1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ. 2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach. 3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery. Legs: 1) Massage: 1 > As long as you take a little time before going to bed every night, sit in a chair and put your right foot on your left knee. Put your hands on your right ankle and press hard for 3 seconds. Then massage from ankle to calf in the same way, and then massage with left foot. (Massage and exercise to build beautiful calves) 2 > Softening fat: sitting posture, with one leg bent on the chest and the other sitting cross-legged. Try to relax your body and massage from ankle to knee with your palm to eliminate tension: knead your calf with both hands at the same time and push it from bottom to top. Elasticity: hit the bullet with the empty palm to eliminate fatigue and increase elasticity. 2) Stretch your legs: 1 > Face the chair (a table is enough, just find one that suits your height), and the distance is about 70cm. Put your hands on the edge of the chair and don't bend your elbows. At the same time, the knees should be straight, and then the heels should move up and down. You will feel the calf's flesh squeezing. This action is similar to "standing one meter away from the wall, keeping the plane of your feet from the ground and leaning your hands against the wall." At this time, you will feel the feeling that the calf muscles are stretched, and the heel must never leave the ground. " They're all pinching your calves. Choose what you like to do! 2 > Put your feet on the ground, put your hands on the ground in front of your feet (if you can't reach the ground, you can also put them on something stable in front), lift your left leg, and your body weight falls on your right foot to keep up (cock your toes), and feel the calf slap. 3 > Stand on the edge of stairs or other objects more than 20 cm high (stand firm! ), hold the wall and let the heel hang. Slowly stand on tiptoe, stop at the highest point, and then lower your heel at the same speed until the lowest point. You need to do it at least six times at a time, you can take a break before continuing, and you can increase the number of times according to your personal situation after you are proficient. (This is also very famous: standing on the half step, the radish is reduced by half is its formula. About stairs: you can get skinny legs when you stand on tiptoe and go upstairs, and you can improve PP by going to two platforms at a time. Stand with your feet together, put your hands on the ground in front of your feet, lift your left toe and lift your right toe. Good ~ ~ ~ ~ ~ 3) Lie on your side and support your upper body with your elbows; Legs together, legs and toes taut. Lift your leg to the limit (remember to stretch your toes) and keep the other leg still; Restore, repeat 5 times. Lie on your side in another direction and repeat the action. (Personally, I think it's just stretching, and I can stovepipe after a long time. 4) Exercise the ankle joint to remove subcutaneous fat easily. Hold the ankle with one hand and the toe with the other hand to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very active and have a relaxed pleasure. When you exercise, you will feel your calves moving. 5) Hold the chair handle or table corner for ankle correction. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times. Remember to stretch the calf muscles after exercise. 6) Lift the heel with both feet together 10 times, toe together, heel separately 10 times (the action is the same as the internal splayed foot), lift the heel with one foot closed 10 times, and change the foot 10 times. According to Sherbin's tutorial, it's very thin, so you can't ignore stretching, or you'll grow muscle blocks. ) 7) When standing, lift the toes on one leg 10 times and change the legs 10 times. Sit down with your legs flat and hook your toes 20 times. (Don't leave your feet on the ground, hook your toes hard) 8) Bounce off: When walking, your toes touch the ground, immediately lift your heels and walk with the other toes. (Exercise at any time and stretch at any time) 1. Don't stand if you want to go. Even if you walk every day, you can lose your legs. Walking is an effective way to stovepipe. Try to take 30 minutes for a walk (commuting or shopping) every day. When walking, keep your back straight, relax, straighten your knees and shift your weight from your legs to your toes. This can increase the activity of the calf and make the leg stronger and longer. The correct walking posture should be to hold your head up, chest up, abdomen up and hips up, and your upper body should not swing too much. By using the strength of his waist and legs, he should take measures to make his body stand forward. By moving forward at a speed that is a little breathless and does not sweat, you can achieve the effect of exercising. Remember not to stand, sit for a long time or squat for a long time. Standing for a long time, sitting for a long time and squatting for a long time make it difficult to circulate blood in the lower limbs. After a long time, it not only makes the legs look swollen, but also creates an ugly image of varicose veins. 2. Stand upright and don't become warped. Sitting posture on weekdays is also related to leg shape. Women who need to sit in the office for a long time have fewer opportunities to stretch their legs, so they should pay attention to the correct sitting posture and leg activities when sitting. The standard graceful sitting posture is "conformal with the chair". The back is consistent with the backrest of the chair, the muscles of the back are naturally relaxed, and the body is at a 90-degree right angle to the thigh, thigh and calf below the knee. Leg posture is elegant, you can swing forward or sideways. 3. Be flat, not oblique. Unbalanced center of gravity likes to stand for three or seven steps, and girls who often carry backpacks on one side should pay attention: the long-term imbalance of center of gravity will also cause ugly legs! In order to adapt to the change of center of gravity, your body will naturally adjust to a posture to maintain balance. Before you notice it, your shoulders may tilt and your legs will bend. Therefore, ordinary schoolbags should develop the habit of changing sides and backs; When standing, put your center of gravity on your palm; Except for formal and necessary occasions, try to avoid wearing high heels to maintain a stable and balanced center of gravity. 4. Sleep or not. Insufficient sleep time will not only affect the skin, but also affect the body. Sleep time should be about 8 hours every day. Staying up late and lack of sleep will slow down the metabolism of the body, making it difficult for toxins and excess waste in the body to be excreted, and legs are more prone to edema and obesity. 5. The board should not be too soft. If the bedding is too soft, the waist will often sink, sleep for a long time, the pelvis will be skewed and the bone shape will change. In addition, it can also cause hip protrusion and waist pain, so sometimes sleeping on a wooden bed is also a good thing. When sleeping on your side, you will bend your thigh joints and knees. Sleeping in this position for a long time is easy to cause hip protrusion and pelvis skew. Girls who want to have beautiful legs must also be vigilant. 6. choose not to eat. Leg thickness has much to do with daily diet. If you want to slim your legs, don't be greedy, just eat. Pay attention to the following points in diet: ① protein is helpful for muscle growth, so you should eat more protein food, such as meat and bean products. But when eating meat, you should remove fat to avoid excessive accumulation of fat in the body, which will lead to obesity. ② Eating foods containing calcium, such as milk, can prevent osteoporosis. Eat more foods containing potassium, which helps to discharge excess water. Bananas, soybeans, spinach and seaweed all contain a lot of potassium. 4 Don't drink drinks or canned fruit juice with high sugar content, because sugar will be converted into fat, so when eating fruits, you should also choose some fruits with low sugar content, such as apples, oranges and watermelons. 5 Don't eat too much salt, because salt will accumulate water in the body and form edema, so eat less high-salt foods such as potato chips, sausages and salted fish. 7. Be positive, not lazy. Don't be lazy in exercise, always lift your legs. Stick to standing on the wall and lifting your legs 15 minutes before going home every day, and the leg beauty effect will be visible. 8. Do you want to soak the grass? Don't rush to take a bath, you should take a hot bath. Soaking in hot water can not only relax nerves, but also accelerate blood circulation and achieve the effect of reducing fat. When taking a bath, the water temperature is about 42℃ to 45℃. Soak your chest in warm water and sit in the water for 3 minutes. Repeat this process for 4 to 5 times, and you can sweat a lot, so that the heat in the lower body is consumed and the muscles in the legs are stronger.