It's hard to lose weight, and it's even harder to lose weight on thighs. To this end, bodybuilding experts suggest that women with thick legs should start from the following three aspects.
Do full-body exercises to reduce the weight of thighs.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing, climbing stairs and so on. Running is a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people often find running difficult and uncomfortable, they often can't persist. Walking and running will be much better. When you don't feel difficult, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road.
In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3-5 times a week. Stick to moderate or low-intensity exercise, that is, reach 60% of the maximum exercise intensity, which can consume more fat. If you find it difficult to maintain this amount of exercise, you can start with a small amount of exercise and then gradually strengthen it. You can also master the intensity and time of exercise flexibly. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. Before making an exercise plan, it is best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average amount of exercise per week should not exceed 20%. The best way to judge yourself is that your body can return to normal within 1 hour after exercise. In order to prevent some parts of the body from being injured during exercise, you can do some warm-up activities first, such as jogging for a few minutes or stretching.
The best time for exercise is about 65438+ 0-2 hours before meals, such as morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching is one of the most effective methods for thigh fitness. Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This kind of exercise can also be carried out when the body is standing. One leg stands to keep the body straight, and the other leg stretches backwards to make the thigh as straight as possible and parallel to the ground. Leg stretching can also be done sideways, lying flat on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with the body, then supporting the thigh on a table or chair at a 45-degree angle, and then lifting the leg close to the floor to make it close to the thigh.
This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "striding". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. At the beginning, it is best to do two groups on each leg, each group 10 times. Then gradually increase the number of times. Like other sports, you can slow down first and let your legs get the same degree of exercise. The advantage of this kind of exercise is that it can change the relaxation state of muscles and make the appearance look more fit.
Reasonable diet
Experts believe that most people who fail to lose weight in their legs are mainly because they rely too much on exercise and don't pay attention to diet. These people tend to obviously limit their calorie intake, but they don't think much about the role of fat in it. Therefore, the diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty foods, such as fast food.
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Three new rules of golden leg
On the one hand, many girls are worried about how to lose weight effectively, on the other hand, they are thinking about how to beautify their legs in order to reach the new standard of beautiful legs, that is, the knees are smooth without fat, the ankles are slender and not bulky, and the calves are slender as radishes. Girls who want to show their legs in spring can't help but read the new golden leg rule in 2005 and "do it well" as soon as possible, so that you will have the capital to "show" your legs when spring first appears!
Golden leg beauty rule 1: bare knees without fat.
This year, no matter how skinny you are, remember that the first task is to get rid of the fat on your knees and make your skin smooth and firm. If there is excess fat here, it will make your legs look short and thick, so be sure to find ways to make them tight. Beauty who likes to wear miniskirts should work harder, because the distance from the skirt to the knee exceeds 10 cm, and the knee part naturally becomes the focus of attention. If there is fat and loose muscles on the knees, it will destroy the aesthetic feeling of the legs and affect people's aesthetic vision. Who doesn't want to see the beautiful scenery? Looking at something pleasing to the eye is a great enjoyment of life! What beautiful legs? And your legs are beautiful, which is good for people and yourself.
In addition, some people have no fat in their knees, but later they have it, which leads to knee hypertrophy. This is mainly caused by the long-term bad posture of their legs. Because their knees are dislocated, fat accumulates, forming a visual joint. If corrected in time, it can be improved.
Leg skill ABC
Answer: Do more leg stretching exercises such as leg press and kicking.
B: massage with slimming cream or go to a beauty salon for maintenance;
C: Of course, cosmetic surgery is for those with severe symptoms. Knee thin face can beautify the lines and enhance the beauty of the whole leg shape. All Hollywood female stars do this, but it should be noted that they have to do it in a reputable professional plastic surgery institution to make people feel at ease.
Have you found that your legs have no lines, a little fat and a little thick? Want to improve, there is always a way! We can use it together with sports and leg beauty products to make our legs more slender! Know what kind of leg you belong to, and then cooperate with the exercise. As long as you persevere, you can guarantee a pair of beautiful legs.
Golden Leg Rule 2: The ankles are slender and not heavy.
The second rule of stovepipe is that the ankles are slender and not bulky, and there is a sense of tightening. The thighs and calves are slender, and if the ankles don't shrink suddenly, the legs still lack the beauty of lines. On the contrary, even if the thighs and calves are the same thickness, as long as the ankles are slender, there is still the beauty of lines. Some girls can't say that their legs are thick, but because their ankles are thick, the whole leg looks so thick that they are dubbed "elephant legs".
Some people think that this is mainly due to their natural thick bones. In fact, the thickness of the ankle is not determined by the size of the bone. If the content of salt and oil in food is too high, the body circulation is not good, which leads to toxin accumulation and leg edema. Coupled with long-term lack of exercise, it is easy to produce fat accumulation at the ankle, forming a thick ankle and becoming "like a leg". This is not a good thing. If you are unlucky enough to fall into this category, you must do something quickly! If corrected in time, it can be improved.
Leg skill ABC
Answer: Do more exercise that can move to the ankle to accelerate the circulation and metabolism of leg body fluids. For example, some flexible leg movements in yoga have this function. Therefore, it is a good way to practice yoga when you have time.
B: Soaking your feet with hot water before going to bed every night, rubbing your ankles with your hands, and rotating your ankles left and right can speed up blood circulation and metabolism and prevent edema.
C: Reduce the intake of salt, adhere to a light diet, especially for people with poor renal function, and avoid the symptoms of edema aggravated by kidney overload. We should eat more fresh fruits and vegetables, such as tomatoes, cucumbers, bananas, apples, grapefruit and so on, which are beneficial to the metabolism of leg body fluids. It can beautify both the legs and the skin, killing two birds with one stone.
Recommendation: Skip rope and jump off your elephant leg.
Golden Leg Rule 3: Legs are as slender as radishes.
If you look closely, you will find that if the thickest part of the calf is higher, it will make the leg look slender and slender. This is what we often call radish legs. The leg shape looks beautiful and symmetrical, and the thickness is moderate. No increase or decrease is the most ideal leg type. Therefore, whether the leg is thin or not depends on the position of the thickest part of the calf. If this position is high, it can miraculously make the calf under the knee look very long. In order to make the calf slim, we must find ways to improve the position of the calf, that is, let the calf become thinner first, and at the same time pay attention to relaxing the muscles in the calf to avoid hardening.
Leg skill ABC
A: Doing physical training, such as ballet and Pilates, not only helps to beautify the calf lines, but also helps to keep fit. Long-term persistence will benefit both body and mind.
B: Professional leg care. Skinny leg courses in beauty salons can effectively improve the symptoms of leg edema and muscle sclerosis. By using massage oil, massage techniques and instruments, beauticians can stimulate the blood circulation of calves and accelerate the decomposition of fat, especially the bandage stovepipe method, which has a good effect and is worth a try. & gt& gt& gt& gt Look at the leg cheats of those beautiful stars.
C: coarse salt makes beautiful legs. Nowadays, coarse salt and stovepipe are popular among urban women. I heard the effect is not bad. If you have beautiful legs, why not try it? Crude salt itself has the characteristics of sweating and fever. After use, it can help the human body to excrete excess water and accumulate toxins, and accelerate the decomposition of fat consumption. The operation method is simple. Before taking a bath every day, take a cup of coarse salt and add a little hot water to make a paste (to the extent that it won't fall off when applied to the body), then apply it to the part of the leg that you want to lose weight and do some massage appropriately. After about 10 minutes, rinse off the coarse salt with hot water, and then take a bath. If your skin is sensitive, you can't use ordinary coarse salt, but you can also buy more refined bath salt to use. This method is especially suitable for people who don't like sports by nature. If you insist on it every day, it will usually take one to two weeks to get results.
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Since early spring, leg beauty program.
Spring is coming, and charming spring clothes are waving to you. Leg training is imminent. Although the ratio of leg muscle to fat and the length of leg are congenital, experts in sports science believe that the role of acquired exercise is undeniable. If you want to have beautiful legs, start exercising today.
Leg fat may be the most difficult part of human body fat to burn. If you want to stovepipe, you must first burn the excess fat in other parts. In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3 to 5 times a week.
If you insist on moderate or low intensity exercise, you can eat more fat. The best time for exercise is about one or two hours before meals, such as early morning and afternoon.
This kind of fitness includes aerobic exercise such as walking, cycling, cross-country skiing, climbing stairs and swimming, among which walking and swimming are the best.
Walking is a good way to burn calories, especially for women with thick thighs. It would be better if it could be supplemented by jogging.
Swimming is also a systemic aerobic exercise, but the effect of swimming on thighs is not too great. If you want to practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road.
pretty legs
1. Stand with your feet in tandem and raise your heels. Then bend your legs while your upper body and heel are vertical.
2. Stand with your feet apart, keep your back straight all the time, then bend your knees and lift your hips.
3. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip.
4. Two arms droop, one leg kneels, the back keeps straight, and the other leg stretches backward until it is parallel to the ground.
5. "Step by step". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. Do each movement 20 to 25 times, at least once every other day. After getting used to it for a few weeks, do these actions again, that is to say, after doing it once, rest for 60 to 90 seconds and do it again.
Local exercise of the leg
Stretching is one of the most effective ways to beautify the legs. The specific operation is as follows:
Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body.
You can also do it while standing, with one leg standing to keep your body straight, and the other leg extending backwards to make your thigh as straight as possible and parallel to the ground.
If you walk sideways on the bed or floor, one leg is close to the floor, and the other leg is lifted upward until the leg forms a 45-degree angle with the body, then the thigh is supported on a table or chair at a 45-degree angle, and then the leg close to the floor is lifted to make it close to the thigh.
This exercise can strengthen the muscles of the inner and outer thighs, thus maintaining the balance and symmetry of the thighs. Of course, it can also be combined with "striding".
Poor walking posture will lead to leg obesity, which is not conducive to bodybuilding. Common mistakes in walking posture are: kicking, kicking, walking inside the figure of eight, walking outside the figure of eight, walking on tiptoe and so on. So be careful!
In addition to paying attention to the balance of dietary calories, sesame, apples, eggs, spinach, celery, grapefruit, papaya, tomatoes, kiwi and other foods have been proved to be of great benefit to leg shaping, so you might as well eat more.
prevent
1 Eat proper diet and exercise, eat less greasy sweets and eat more protein food; Exercise is mainly aerobic exercise, which can consume fat.
Drink less, walk more and drive less.
The waist is tied with a plastic belt with an abdomen.
Lan Xinmei's good idea in "Women are My Biggest" is that when watching TV, you can lose weight unconsciously by twisting the fat around your waist.
The following is the relevant information, aiming at the subtraction of the existing small belly:
How to lose a small belly?
1. Abdominal walk
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
2. Sit-ups+Hula Hoop+cassia seed tea. However, sit-ups also require skill. Don't do the actions of the past exam. It is more effective to stop for a few seconds when the upper body makes an angle of about 40 degrees with the bed board than to reach the knee quickly from the elbow.
swim
4.Shanlana abdomen cream (specifically, I used this one, but it didn't work for me: ()
5. It is better to lift your legs and lift them up than sit-ups. Nothing happened. Pay attention to slow down when lifting and slow down when lowering your legs. Very tired.
6. Special fitness equipment
7. Standing for half an hour after meals is Shu Kei's way to lose weight.
8. do housework and abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
9. coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Buy several bags of raw salt in the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.
If your skin is sensitive, you must remember to use a thinner "bath salt".
10. Massage
This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.
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How to lose abdominal fat?
Beautiful women sitting in the office for a long time have a headache: how to get rid of these fat parts in the lower abdomen? Sitting in the office for a long time, activities are very limited, and often you don't need to move for a few hours, which makes more and more beautiful women form a situation that the lower body is fatter than the upper body. Most of the first signs of obesity are in the lower abdomen, so don't blame the body for not reminding us in advance! Under various restrictions, is there any simple and easy way to free us from "abdominal pain"? Of course there is!
Now let me introduce an office sport to all beautiful women:
The first step is to sit in a chair and slowly lift your legs.
The second step is to put your hands gently on your lower abdomen and exhale slowly. While exhaling, gradually tighten the lower abdomen.
The third step is to exhale slowly, the lower abdomen is getting tighter and tighter, and the shoulders are kept relaxed.
The fourth step, when the abdomen has been the tightest, the gas is also spit out.
Step 5: After the shoulders and lower abdomen are relaxed, slowly start inhaling.
Step six, try to inhale. At this time, the lower abdomen does not need to be deliberately contracted, but the abdomen is pressed down. The main purpose of this kind of gymnastics is to eliminate the fat in the lower abdomen. If you only do it two or three times a day, at least two or three times a day in the morning and afternoon, and do at least eight beats each time, you won't see any effect. After three months, you will definitely see the effect, which can not only keep your beautiful figure, but also relieve the tense work pressure!
In addition, if you pursue perfection in everything, it is best to apply some body shaping products (slimming and body shaping) on your body after taking a bath at night, and massage your abdomen for a while, which will not only eliminate excess fat, but also help you sleep.
References:
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If you want to see the effect quickly, you must do hip plastic surgery; To have a healthy effect, you have to be patient and often do hip exercises; Or use hip pants to shape a beautiful ass.
Surgery: liposuction of buttocks. Excess fat on the buttocks is removed by tumescent liposuction. The suction process should be uniform. Pay attention to the curvature and excess of the hips. The gluteal groove should be clear, and the excess part should be smooth and natural. Through skin contraction and elastic bandage, a plump and curved hip shape is created.
Aerobics exercises hip muscles, and its main function is to reduce excess fat in hip:
Section 1 hip rolling exercise
Action 1: Lie on your back, bend your knees to your chest, stretch your hands horizontally, keep your back close to the ground, slowly turn your hips to the right, try to keep your knees close to the ground and turn your head to the left.
Action 2: Exhale and return to the original position. Repeat the above actions in the opposite direction after inhaling again.
Action 3: Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Hold this position 10 second.
Action 4: Exhale and slowly lower your body. You will feel that every vertebra is relaxing. If you don't feel this way, do it again.
This action is to exercise the muscles from knee to hip and increase the muscle elasticity in this part.
The second quarter hip twisting exercises
Action 1: Lie on your back, knees together, arms spread to both sides, parallel to your shoulders.
Action 2: Inhale, press your shoulders on the mattress, slowly turn your hips to the right, lean your knees against the mattress as much as possible, and turn your head to the left.
Action 3: Exhale and then turn back to the original position.
Action 4: Inhale according to this action and then turn your hips and head to the other side.
The third quarter hip tightening exercises
Action 1: Kneel on the ground, press your hips on your feet, and put your palms gently on your thighs.
Action 2: Inhale, make the upper body and thighs stand upright in a kneeling position, and tighten the hip muscles for 5 seconds.
Action 3: Exhale and return to the initial state.
This action is to exercise the body from the thigh to the waist, making the buttocks firmer and rounder.
The fourth quarter hip movement
Action 1: Bend your knees and lie on your back, put your hands on your sides, palms down, and separate your feet by about 30 cm.
Action 2: Inhale, tighten the hip muscles, and then slowly raise the hip, so that the lower back, middle back and upper back are away from the ground, and only rely on the shoulder blades to support the body 10 second.
Action 3: Exhale and slowly put it down.
This action is to exercise the body from the buttocks to the back, so that this part of the curve is concave and convex, increasing the charming style of the buttocks.
Section 5 Hip-lifting exercises
Action 1: prone, arms bent and stretched, palms and pelvis close to the mattress, legs tilted about 15 cm.
Action 2: Breathe slowly, tighten the hip muscles, and then beat your legs up and down, not too hard, and feel comfortable when flapping.
This action coordinates the body of the buttocks through breathing and flapping, so that the tremor of the flapping part extends to the buttocks, which makes the body tissue of the buttocks different from other parts, thus better embodying the charm of the buttocks.
Section 6 Stimulate hip movement
Action 1: Lie on your back, knees bent, arms straight, waist attached, feet open, shoulder width apart.
Action 2: Lift your hips and waist hard, make your body in a straight line, and keep still for 2 seconds. This action is to stimulate the muscles from the waist to the buttocks and make the buttocks curve exquisite. It can not only tighten the hip curve, but also treat low back pain.
When you start practicing, your muscles may be sore. After a few days, your muscles will disappear. After a month, your sagging hips can be tightened and lifted. Long-term exercise can shape the charming curve of buttocks! ! !
References:
China healthy
Stovepipe is just around the corner! ! !
Everyone wants to have a pair of long legs, but they are easy to get thicker. Do you think your legs are too thick? In fact, living habits are one of the important reasons for thin or thick legs. Before telling you how to make your legs thinner, please think about what kind of fat legs you are.
There are three kinds of thick legs: first, the reason for thick legs is "fat", which is characterized by soft and white meat and weak calves, especially on the back of thighs, and the skin looks baggy, just like orange peel tissue. Continue to develop, even the ass will appear to collapse. Secondly, the reason for the thick legs is "strong", which is characterized by the fact that the meat is actually quite strong and looks less white. Some people have muscles in their calves! The thighs are not so weak, but ... they are too thick to look good in skirts. Some people don't exercise often, but if they often go shopping and travel, their legs may be strong! Third, the reason for thick legs is "swelling". The legs that used to be very fit are swollen because of sedentary, especially for office workers who often eat out and work in air-conditioned rooms. They look neither fat nor strong, just a pair of big, thick legs.
Some people may just have thick legs or strong legs, while others may have thick legs and edema or strong legs and edema. Observe your situation carefully, pinch your legs and think about your living habits. According to different fat legs, there are actually different homework to do. Let's explain it below.
● Skills and tips of fat-legged people.
1. moderate exercise. There will be loose floating meat, mostly because they don't like sports, or people who used to exercise a lot but suddenly stopped their exercise habits, such as athletes or dancers who quit sports. Moderate exercise can tighten muscles and shape beautiful lines.
2. Eat less meat, starch and other staple foods, and eat more fruits and vegetables. Another feature of people with fat legs is that staple food is often eaten much more than side dishes. This is also the main reason for general obesity. People who don't like sports eat too much fat and carbohydrates, not only legs, but also meat in many places!
3. Promote blood circulation by alternating hot and cold bathing. This move can also eliminate swollen legs.
● Skills and tips of strong legs.
1. moderate exercise. You may ask, what's the difference between this and the first rule of acrobatics of fat-legged people? It's different. Moderate exercise is aimed at active children, because too much exercise is not necessarily good unless you deliberately build developed muscles. But I've also seen my friend break his ligament after playing basketball for a few days. Fortunately, he recovered later.
2. Relax for a while after exercise, and then gently massage your legs to relax your muscles, so as not to become hard radish legs. This experience comes from a good friend who has been studying ballet for many years. She broke my impression of ordinary dancers with flat breasts and thick legs. She has a beautiful figure. It is said that every time after dancing, the teacher asked them to massage each other's legs in pairs.
Don't always carry heavy things. That's simply doing weight-bearing exercises! It will make the leg muscles stand out! So please ask boys for help when moving things, and please pull a basket cart when buying food. Frequent lifting of heavy objects can also burden the back.
● Tips for training swollen legs
1. Eat more light food. Excessive salt is a burden to the kidneys, which will lead to water retention in the body. Eating alfalfa bud salad can help eliminate excess salt in the body. Of course, remember not to eat too much salad dressing or thousand island juice, or you will join the fat leg family.
2. Take a bath with salt. Bathing with bath salts is very popular now. If the bath salt you bought is delicate in texture, I suggest that you gently massage your body with it, which can remove old waste cutin and make your body lines look good and your skin smooth. It's killing two birds with one stone.
3. Go outdoors more to make yourself sweat. Everyone hates the sticky feeling when sweating, but in fact, moderate sweating is a healthy thing. Staying in an air-conditioned room every day, drinking only water and not sweating, not only will your legs swell easily, but your skin will also thicken.
Brief introduction of fruit diet:
Fruit diet
It means eating nothing but fruit, and eating only fruit all day long until you are full. Of course, not all fruits are suitable for losing weight. The fruits that are more effective in losing weight are apples, kiwis and raisins.
Weight loss principle:
Eating fruit can make people lose weight in a short time, because eating only one kind of food can reduce our food intake. Especially high-fiber fruits can make our body metabolize faster and lose weight.
Fruit weight loss tips
1. The daily heat absorption shall not be less than 800- 1000 calories.
2. If you only eat fruit, protein's intake will be insufficient, so you can drink some milk every day to supplement it.
Don't eat only one kind of fruit, or the nutrition will be unbalanced.
Advantages and disadvantages of fruit weight loss
1. Lose weight quickly, but it is also easy to rebound.
2. Eating only fruits for a long time will lower blood pressure.