To lose weight, you can eat apples to lose weight. After eating apples, you will feel full and won't feel hungry. It doesn't matter if you eat when you are hungry, and you won't gain weight.

Yogurt is also a good product to lose weight, but when choosing yogurt, you should see clearly that the fat indicated above is ≥ 1.0%.

If the fat is high, yogurt won't have such a good effect (I usually eat Tianyou's Bifidobacterium yogurt and glass bottles, which also have a laxative effect).

Then there is whole wheat bread, and eating more coarse grains can also lose weight.

If you eat something too greasy, you can drink Pu 'er tea, which also helps to decompose oil.

You can chew sugar-free gum if you are greedy.

Go to bed early at night,

1. can prevent eating out of control at night.

2. Sleeping at night can detoxify your body. Never stay up late, it's bad for your skin.

Then the arrangement of three meals a day.

Eat whatever you want in the morning so as not to gain weight, and you can avoid eating too much at lunch.

Remember to stand for half an hour after lunch when you are full.

It is best not to eat rice for dinner, but to drink vegetable soup, fruit and yogurt.

Never eat after 8 o'clock.

If you have constipation, you can drink a cup of honey water in the morning and drink more yogurt to prevent constipation.

Defecation at least once a day is to discharge the waste in the body, which is also very important for the quality of the skin.

If you go on a diet to lose weight, the speed will be very fast, but the rebound speed will be very fast, because most of the weight lost is water, and if you return to a normal diet, your weight will naturally pick up.

Exercise to lose weight will be very tiring, but moderate exercise to lose weight is beneficial. Excessive exercise will make you afraid to exercise or escape from your heart, so don't overdo it.

Dieting+exercise is the best

The above is my personal experience.

Here are some tips I have collected to lose weight all over the body.

Step 1: Relax your strong calves.

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.

Method 1

On weekdays, you can sit on the ground, lift one foot at right angles, 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 campaign of reducing fat and tightening.

When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day.

Exercise (1)

1. Place the front end of the foot on the 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 the 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.

Step 3: finally sprint stovepipe.

Of course, the final stage is to 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!

Dietary method for eliminating edema

Besides massage, proper eating habits can also shape beautiful legs.

1. Vitamin E helps to eliminate edema.

Poor blood circulation can easily lead to edema of the 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 eliminate 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.

It should be said that muscular MM is only a minority, but it must not be ignored. When I work in the gym, I sometimes meet a muscular MM. They often feel that they are not as fat as the average MM, and they often make extremely hard efforts. Instead of becoming slim, they are stronger. No matter what the aesthetic concept of "muscle girl" is, at least in China, it is unacceptable for ordinary people. If a girl is strong or kind, it must not be a compliment.

The most common phenomenon is that many women are not muscular, but concentrated in a certain part, the most prominent of which is the leg, which is very different from the upper body. This is definitely a problem in the bodybuilding industry, not to mention losing muscle, even losing fat is a very difficult process and challenge for them. You know, not every girl who comes to the gym to lose weight regards fitness as a hobby, and their purpose is just to lose weight.

There are several ways to lose muscle. First, the balance training method, a popular saying at present, is to strengthen upper body exercise and coordinate the upper and lower bodies. Personally, I think this method is feasible, but it may not work, because in fact, most girls with muscular legs prefer to maintain the status quo rather than make their upper body strong as follows. Making up for each other's weaknesses depends on the overall effect after making up for each other's weaknesses.

The second is strength training, which adopts intermittent cycle training method. Some girls worry that strength training will make strong legs stronger, because strength training is muscle training, and then strength training for muscular legs may stimulate muscles and make them more developed. Intermittent cycle training method is to arrange some appropriate movements for the parts that need exercise, and arrange these movements in a certain order. With cycle training, it can be divided into 1-3 or more cycles according to the situation, and the rest time is determined between each cycle, which is generally 1-3 minutes.

Light weight after repeated use. The main function of this training is to reduce the excess fat in the body surface and muscle fibers, thus reducing the latitude.

The third is aerobic training. It should be said that aerobic training is the most fundamental and main training means, whether it is fat reduction or muscle reduction, but aerobic training for muscle reduction and fat reduction should be different. Generally, aerobic exercise is required to reduce fat, which requires medium and low intensity and lasts for 30-60 minutes. Aerobic exercise of muscle reducing legs also needs to be emphasized. Try not to do bouncing aerobic exercise, it should last longer, and it should be arranged according to personal circumstances, step by step.

Long-distance runners are basically thinner, which is because they have been doing aerobic exercise for a long time. We don't want to learn from the training of long-distance runners. Therefore, long-term aerobic exercise should be the best way to lose muscle.

Fourth, the diet, the general bodybuilding coaches pay great attention to the intake of protein, whether it is to gain muscle or lose weight, because most of the muscle components are protein except water. Then, when a muscular girl loses her muscles, can she appropriately reduce the intake of protein and let her muscles burn faster, so as to achieve the goal? This problem needs to be considered.

Slender, slim and fit calves will be a beautiful scenery. However, what about calf edema? How to do calf muscle relaxation? You don't have to tell me. Let's act quickly!

The shape and function of the calf have a very important relationship with the muscles at the back of the calf. Therefore, to change the shape and effectively improve the function of the calf, it is mainly to exercise the calf muscles. The following is the targeted leg reduction exercise method I found. I hope to try it with you.

1. Follow the toes on the ground.

2. Jump rope without touching the heel.

3. Do continuous upward bounce in the bunker.

4. Walking with heavy toes.

5. The shoulders are loaded and bounced in place.

6. Stand upright with one leg and bend with one leg, and stand on the edge of a ladder, stool or any object more than 20 cm high with the heel suspended. You can hold the wall with your hands, or put a chair beside you to keep balance. Stand on tiptoe at the speed of slowly counting to five, but stop at the highest point, and then slowly put down your heel at the speed of slowly counting to five until the lowest point. Wait until you do it as many times as you want, and then switch sides. Do what you can, but it is best to do at least three or five groups at a time.

The war between myself and my calf has officially begun. In addition to essential oil and plastic wrap, I am still trying to jump rope. Now the technology is advancing by leaps and bounds, reaching 190 times per minute. Because the war has just begun, how can we not report the results for the time being? But I believe that the dawn of victory is ahead!

Let's fight for the beautiful calf together!

Reduce back fat:

1, lying on the mat (or your own bed can also be obtained. I made it in bed. But the mattress is best not to be very soft), face down and hands behind your ears 3 cm.

2. Slowly lift your upper body with waist strength, put your elbows behind your ears and slowly leave the ground, pause for 3 seconds, look forward with your eyes, and don't lean back.

3. Slowly lower the upper body and return to the original squat.

4, can be repeated 20 times. (Efficacy: It can expand the back and eliminate back fat. )

Meat with reduced side waist:

1. Stand, with your feet shoulder width apart and your hands drooping naturally.

2. Raise your hands, gently shake your fingers, take a lunge back with your left foot, and keep your right foot cross-legged. Turn your upper body to the right, and your eyes should see your left heel.

3. Turn your body back to the front, take back your left foot, and return to the original upright action.

4. Raise your hands, gently shake your fingers, take a lunge back with your right foot, and keep your legs crossed with your left foot. Turn your upper body to the left, and your eyes should see your right heel.

5. Turn your body back to the front, take back your right foot, and return to the original upright action.

6. It can be repeated five times. (Efficacy: It can effectively eliminate side waist fat and keep a good figure. )

Reduce the meat on your stomach:

1, lie on your back, with your legs raised, about 1 m off the ground, with your knees slightly bent and your hands under your hips.

2, slowly put down a leg to about 25 cm from the ground, and then slowly lift. Repeat the same action with the other leg.

Or you can choose to do this:

1, lie flat, lift your legs in the air, about 1 m from the ground, with your knees slightly bent and your hands under your hips.

2. Slowly lower your legs to 10 cm. Hold for 4 seconds, then lift your legs to the starting position. (The first mm can choose to be the first one. The second one can make me do it, and my stomach is shaking! Haha)

Reduce the meat on pp:

1, prone on the cushion of floor movement, with hands, palms and knees on the ground.

2. Lift your right foot and lift it backwards. You can also go up and down 20 times within 5 degrees or make your hips feel a little sore.

3. Then put down your right foot and land on your knees.

4. Lift your left foot again and lift it to the rear. You can also go up and down 20 times within 5 degrees or make your hips feel a little sore.

5. Then put down your left foot. (Efficacy: The enhanced hip lift and contraction can see the effect in a short time. ) this is very effective! ! After I practiced, bf said that my pp was worse than before.