There are many tips in life that can help people tide over the difficulties, but it still has skills and magic for losing weight! 1. Run indoors or in the tunnel, choose an open space of about one square meter, and run barefoot every day 15 minutes. The essentials of running action-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. 2. Go up and down the stairs three or four times a week for 30 minutes each time, which can consume about 400 calories and strengthen the muscles of calves, thighs and thighs. Step 1: put the small step on the right side of your body, put your right foot on the step and land your left foot; Step 2: crouch slightly, and don't exceed your toes when your knees are bent. Step 3: put the center of gravity on the right foot to support the body weight, and lift the left leg to the outside and stop at the highest point; Step 4: Count to 5, return your left foot to the ground, and then change your feet several times. 3. Walk for about 45 minutes after meals, and walk at the speed of 4.8 highway from time to time, which consumes a lot of heat. If you walk again 2-3 hours after meals, the effect will be better. Get up early and walk to the station! Please use the correct posture and walk with vigorous steps. People who have been going to school by bus might as well walk to the station from today, or walk to the next station and take the bus from there! Walking, a whole-body exercise, is very effective for health, and walking faster than usual is the focus of slimming. Yoga, an ancient fitness method from India, can not only strengthen muscles, increase toughness and flexibility, but also keep slim. 1. Side stretching effect: slim, firm abdomen and waist, while relaxing back. 2. rowing action effect: tighten abdominal and thigh muscles and strengthen back strength. 3. The effect of bending back and forth: release the tension and pressure of the body and keep the spine soft and elastic. Tighten thighs, abdomen, waist and neck. Because this action can promote blood circulation and is good for skin and hair. Dancing softly, 3-4 times a week, is also one of the ways to lose weight. A Hold the chair back or counter as a support with one hand, and then lift the other arm towards the ceiling. Stand with heels together and toes facing out. Then slowly lift your heel about 2 feet off the ground, so that you can land on your toes. B Keep your abdomen in, your shoulders sink, your back is straight, your knees are bent, and your body is lowered to 12 feet. Hold a beat, return to the original position, and then repeat. Always keep your toes on the ground when you do this. Do 2 groups, each group 10 times. 6. Skipping rope As long as there is enough space, skipping rope can be carried out anytime and anywhere and can be integrated into weight loss games. Twist your waist to one side, twist your arms in the same direction and then wave the skipping rope, once to the left and right. At this time, you can stretch your opponent's waist and legs to stretch your waist. After practice, wave the skipping rope and jump twice, then switch to the other side and repeat the same action. 7. Morning exercises After getting up in the morning, doing unarmed exercises for about 20 minutes can not only cheer up the spirit to meet the challenges of the day, but also maintain the posture of spring. Stretch the abdomen, chest and back, stretch the spine, chest and abdomen, slowly support the upper body with your arms, hold for 5 seconds, restore and do it for 3 times. Kneel up and stretch your back. Lie on your back with your arms down from the top of your head and do 30 * * *. 8. Drink water. Among many ways to lose weight, drinking water correctly is the simplest and no burden. The water you drink here refers to mineral water and boiled water. Instead of high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water every day, one cup after getting up, at breakfast, before lunch, after lunch, before dinner and after dinner. It is better to drink slowly. 9. Salt therapy is to wet the whole body with warm water, then cover the whole body with coarse salt, and then massage to make the skin red until it turns red. Generally, you need to massage for 5-8 minutes, and then soak in 38 degrees warm water for 20 minutes. When eating out, everyone cherishes the dining environment and the opportunity to go out, so they indulge themselves blindly and declare bankruptcy in the great cause of losing weight. Want to avoid the "fat oil" of the festival? 10 rules to remember. 1, eat less fat. Many meats have skin and fat, such as chicken skin, fish skin and fat pork. Remember to remove these parts before eating. In addition, it is best to scrape off all the cream on the outer layer and interlayer of the cake. If not, leaving half is much better than eating it all. Reminder: For those who have no meat and are unhappy, you can also eat some meat appropriately. The following meats are very suitable for eating-fish, chicken, rabbit, beef and lean pork. 2. Don't add extra fat to bread, don't spread butter and peanut butter, and use fat-free jam instead. Avoid cream and sugar when drinking black tea or coffee. If you want to add, you can use low-fat fresh milk and sugar substitute instead. In addition, salad dressing and steak are also high in calories, so it is best to add less. Food description keywords: MM who loses weight by bread is eager to wear bread. Now tell everyone how to eat bread skillfully, so as to achieve the effect of losing weight. Coffee delicious coffee helps to lose weight, which is great for women who love coffee! Here we advocate drinking black coffee without sugar milk, and recommend ginger black tea to lose weight, so that the excretion function will be strengthened, and red pond and honey can be added to the tea. 3. Don't save the greasy dishes such as sweet and sour, honey juice and thickening. I suggest you prepare a bowl of water or soup beside you, put the food in before eating, and drain the excess oil and water. If it is inconvenient, it is also a good way to absorb oil with a napkin or a part of rice. 4, when eating noodles outside, omit the onion and meat foam, so that noodle soup will use less oil than dried noodles and fried noodles. When eating noodle soup, you can ask the boss not to add sesame oil, onion and minced meat, or not to drink all the soup. If you are used to ordering small dishes, choosing a dish of vegetables can help you replenish fiber more than braised pork. 5. When drinking clear soup, if you find a layer of oil slick on the surface of the soup, you can take out the oil slick and drink it. If you can choose, ordering a bowl of clear soup will be much better than thick soup, because thick soup is made of cream and flour, and drinking too much is also a burden to your health. 6. Put an end to peanut seeds When attending a wedding banquet or Chinese dinner, melon seeds and peanuts are usually placed on the table, or dishes include cashews, nuts, pine nuts and walnuts. It is best to eat less of these high-fat nuts, because if you eat melon seeds casually, you may consume 100 calories. 7. Don't order too much Caicai. If you are going to eat hot pot with a few friends who also want to lose weight, you can share a plate of meat together in a single way, and order more vegetables, corn, tofu, winter flour and so on. Processed hot pot ingredients, such as egg dumplings, fish dumplings, meatballs, etc., should be eaten as little as possible because these foods contain more fat. 8. When ordering western food, you can judge whether it is high-fat food from the menu. For example, the word "fire" stands for cooking with cream and cheese, "white juice" stands for cream juice, and "pie" is mostly cakes. In contrast, baked and smoked foods have much lower calories. In addition, I suggest you order seafood, because generally speaking, seafood is more expensive, and the quantity is usually not too much. 9, avoid sweet drinks, drink less sweet and alcoholic drinks, it is best to drink water or tea when thirsty, do not order drinks that have been added with sugar, cream, or fresh cream, such as smoothie coffee, cappuccino and so on. Although fruit juice and alcohol do not contain fat, they are high in calories, especially the stronger they are sprinkled, the higher the calories are, so in order to avoid getting fat, it is better to drink less! 10, facing the food face to face, the best way to make up your mind is to eat an apple before going out. Even if you see delicious food, you will be powerless!