The correct way to lose weight is to reduce the fat in adipose tissue, which will produce 9 calories per gram of fat. Therefore, in order to reduce 1 kg of fat, from a medical point of view, you must consume 7700 calories. If you lose 500 calories a day, it will take 14 days to lose 1 kg.

However, people have metabolism every day and must have the most basic calorie intake to maintain the needs of the body. Generally speaking, boys need 1600 calories a day and girls need 1200 calories.

Gymnastics to lose weight, here are recipes and food introductions.

Step one, clap your hands forward.

1. Stand with your legs together, with your knees straight, your left and right heels together with your knees, your feet pulled outward, your hips and abdominal muscles tightened, your shoulders relaxed, your arms drooped, your palms pressed against the outside of your thighs, your shoulder blades pressed down as far as possible, your chest opened, and you kept your posture for 3 seconds.

2. Take a small step to the right with your right foot so that the stride between your feet is shoulder width. Put your arms back, palms up, and put your left and right fingers together. Slowly pull up your arms to further expand your chest, then raise your head and inhale, and keep your posture for 3 seconds.

3. Then the knees bend forward, the thighs and calves are 90 degrees, and the hips sink. Be careful not to fall behind. Then the upper body leans forward slightly, at 90 degrees to the thigh. Let go of your clenched hands, cross your fingers behind your back, swing your arms forward, hold your palms together for 3 seconds, and exhale slowly.

Step 2: clap your hands left and right.

1. Similarly, stand with your left and right heels close to your whole body, press down your shoulder blades, open your chest and relax your shoulders, and your arms will naturally droop. From the side, the ears, shoulders, side waist and ankles are in a straight line and perpendicular to the ground, and the hips are tightened and do not protrude backwards. Hold this position for 3 seconds.

2. Take a big step to the right with your right foot. The stride is twice as wide as your shoulder. Bend your elbows left and right, hold the back of your head with your hands, open your chest backwards, lift the part above your waist and inhale for 3 seconds.

3. Bend your knees forward, your hips sink, and your upper body leans forward slightly, making your upper body, thighs and calves 20% to 90 degrees. Keep your arms straight, exhale at the same time, swing to the left and high-five. After holding for 3 seconds, return to the posture of leaning back, and then high-five on the right side.

Step 3: clap your hands up and down

1. Stand with legs together, with left and right knees attached to heels, abdominal muscles tightened, cheeks relaxed, shoulder blades pressed down, arms naturally drooped for 3 seconds, during which hip muscles were consciously compressed.

2. Keep a straight posture, raise your arms upward, high-five above your head, and stretch your upper body muscles upward, but be careful not to put your upper arm on your ear and keep a certain distance from your head.

3. Bend your right leg upward, raise your knees to the same height as your chest, keep your thighs and calves at 90 degrees, shrink your chest, swing your arms downward, and high-five below your right thigh. Then put down your right foot, swing your arm up again, bend your knees with your left leg, and high-five your hands under your left thigh.