1] Aerobic exercise (running, swimming, skipping rope, etc. )-The intensity of these exercises will not be too great, but it must be more than 30 minutes.

2) Abdominal muscle exercise (sit-ups)

Abdominal muscle movement (sit-ups) can only carve abdominal muscle lines. If you have fat in your abdomen, you must start with aerobic exercise and burn the fat in your abdomen before you can start carving. Many people think that abdominal muscle exercise (sit-ups) can eliminate the stomach, which is a wrong concept. Without burning belly fat, no amount of training is in vain.

Therefore, it is the right way to choose aerobic exercise such as running to burn fat, plus sit-ups to shape muscles.

It should be noted that if you want to exercise and keep fit, you must stick to it for more than half an hour. Because at the beginning of exercise, the body consumes muscle instead of fat! If you only exercise occasionally, then:

Exercise a little (burn muscles)-> Reward yourself with eating and drinking because you feel that you have exercise (gain weight)-> Do some exercise (burn muscles)-> Reward yourself with eating and drinking (gain weight). ...

Think about the consequences of this vicious circle.

As for diet, you must eat three meals regularly, especially breakfast, and never eat supper. If you really can't help it, you can eat something with less oil.

Try to reduce fried food, even if you want to eat it, you can arrange fried food for lunch, because our stomach is not open in the morning, and it is easy to form fat at dinner because we are full and have no exercise. After eating fried food for lunch, the desire to eat fried food for dinner and midnight snack will naturally decrease. Of course, it's best not to eat.

Beans (including protein) can also be eaten, but not in excess. High-dimensional foods and low-fat foods can make your weight loss plan more effective. If you don't want to gain weight but can't control your mouth, you can refer to the following food substitution methods:

1) Eat less noodles, and you can eat fruit strips (also called rice noodles or expensive dishes) and rice noodles.

2) Eat less potatoes, especially French fries, and avoid other fried foods.

3) Eat sweet potato, because sweet potato contains a lot of water-soluble fiber, which can help the peristalsis of the intestine. -200 g sweet potato mixed with milk and a little black vinegar. Drink before three meals and eat as usual. In addition to losing weight, you can also make your hair thicker! But too much is not good, three times a day is ideal! It is said that milk tea and Rene Liu eat 200 grams of baked/steamed sweet potatoes and drink a glass of milk every day to keep fit!

4) Choose high-fiber foods such as brown rice and high-fiber bread, and don't eat biscuits and white bread. Pay attention to those so-called high-fiber shortcakes. Although they are all so-called high fibers, the oil content is amazing and there are only a few fibers. Many people think it is a slimming product, which is all wet! Look at its oil content first!

5) Chew food for more than 30 seconds before swallowing, because saliva will secrete substances that help digestion at this time. In addition to reducing stomach trouble, chewing for a long time can make us feel full and eat less (eight points full), but the absorption of nutrients will not be less. (For example, when eating high-starch foods such as potatoes, especially French fries, we often don't feel full so quickly, because we haven't started to digest yet, and when we feel full, we have already eaten too much! )

6) Never eat supper (the chief culprit of belly)! If you are really hungry, have a cup of sugar-free soybean milk!

7) Choose low-fat milk instead of whole milk, and low-sugar cola instead of ordinary cola.

8) When eating salad, use apple vinegar or yogurt instead of mayonnaise sauce.

9) Eat more fruits and drink less juice, because you can absorb fiber by the way.

10) Eat more oatmeal. If you have just finished eating at home, but there is still some soup left, don't use it to cook instant noodles! Add the leftover soup to oatmeal and heat it. It's a healthy and delicious meal! Oatmeal can also help prevent heart disease!

1 1) A cup of sugar-free soybean milk a day is better than low-fat milk. Soymilk mainly squeezes soybeans rich in high-quality plant protein, as well as a large number of soybean isoflavones, soybean sugar conjugates and other ingredients. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are playing a slimming effect at all stages of digestion → absorption → burning fat. But remember to drink slowly to absorb the active ingredients, and make sure that the soybeans that make soy milk have been peeled to avoid uric acid.

12) to reduce the absorption of white sugar, you can choose to replace sugar, preferably oligosaccharides.

13) Drink enzymes or yogurt once a week to help gastrointestinal peristalsis and the growth of beneficial bacteria.

14) Stop eating once or twice a year if possible.

You will feel very troublesome at first, but it is only a transitional period after all. When you get used to this eating habit, you will find it easy to lose weight.

Generally speaking, sweet potato, sugar-free soybean milk and oatmeal are the best products to lose weight. If you can stick to two of the three meals, one sweet potato, one oatmeal and the other eight full meals, then you will find that your stomach will gradually get smaller.

Finally, there is a sentence: only by combining exercise with diet can we exercise a healthy figure.

Adjusting your eating habits will keep you from getting fat, but if you want to lose weight, you still have to exercise.

Come on!