1. Diet control:
-Reduce calories: The total daily calorie intake should be controlled between 70% and 80% of the basal metabolic rate (BMR) required by the body. You can use the online BMR calculator to estimate your BMR value, and then make a reasonable diet plan according to your personal preferences and tastes.
-Increase the intake of protein and cellulose: protein helps to maintain muscle tissue, promote metabolism and make you feel full. Some high-protein foods include fish, chicken breast, beans and nuts. High-fiber food helps digestion, reduces constipation and provides energy for the body. Such as whole wheat bread, oatmeal, fruits and vegetables.
-Avoid overeating and snacks: Try to avoid eating high-calorie and high-fat foods, such as fried foods, desserts and junk food. At the same time, we should also reduce the intake of sugary drinks and alcohol.
2. Practice:
-Aerobic exercise: Aerobic exercise such as jogging, brisk walking, cycling and skipping rope can enhance cardiopulmonary function, accelerate fat burning, and achieve the effect of reducing fat and slimming. It is recommended to do it 3 to 5 times a week for more than 20 minutes each time.
-Skinny leg training: Squat, one-legged lifting, kicking and other leg exercises can stimulate leg muscles, enhance muscle strength and endurance, and help burn fat. It is recommended to do it two or three times a week for about 30 minutes each time.
-Increase activity time: spare more leisure time for walking, standing, climbing stairs and other light activities, which can effectively increase the body's energy consumption and fat burning.
3. Massage stovepipe:
-Using massage tools, such as stovepipe roller, massage stick and massage cushion, can help to relax muscles, promote blood circulation, relieve fatigue and help stovepipe shape.
-Lymphatic detoxification massage: By gently pressing the lymph nodes in the legs, it can promote lymphatic circulation, eliminate wastes and toxins, improve edema and edema, and achieve the effect of stovepipe and beautiful legs.
4. Perseverance:
-Make a feasible plan: make a reasonable diet and exercise plan according to your own situation and goals, and implement it step by step.
-Raise awareness and self-discipline: keep a positive attitude, always remind yourself of the goal and motivation of slimming, keep enough self-discipline and avoid temptation and degeneration.
-Monitoring progress: regularly record indexes such as weight, waist circumference, hip circumference and thigh circumference.
It should be noted that the process of slimming needs to plan a reasonable plan according to your own situation, and you should not pursue short-term effects too much to avoid adverse effects on your body.
I wish you success in stovepipe! If you have any other questions or need help, please feel free to contact me.