1. If you feel hungry between meals, drink a large glass of water first. /kloc-After 0/5 minutes, if you feel hungry, eat a fruit or drink a small cup of yogurt. 2. Drink skim milk from today. Stick to 10 days, and you will get used to the taste. 3. When cooking, season with natural fragrant leaves such as mint, thyme and lemongrass to reduce the use of oil and sugar. 4. Make a dish of roasted vegetables! Baking will take away the natural sugar in vegetables and make the calories lower! 5, eat a catty of vegetables every day to fill your stomach! If you think 1 kg vegetables are too heavy to eat, squeeze them into juice and it will be much easier to drink. 6, eat some food to edema for dinner, help detoxification, vegetables can be edema of bitter gourd, melon and so on. You can eat some mung bean soup, glutinous rice porridge and so on as the staple food. 7. Eat slowly and cut more-chew every bite of food 50 times! 8. When jogging on the treadmill, lift two slightly lighter dumbbells, fully exercise biceps, press shoulders and stretch triceps. Adding 3 pounds of dumbbells can increase the fat burning rate by 5- 15%. 9, upper body movements and lower body movements alternately, you can burn more calories. 10, using handrails as little as possible can consume 10% more heat. 1 1, standing still 15 minutes can consume 25 calories, stand up and exercise! 12, every increase in slope can increase metabolism by 30%. Adjust the slope of the treadmill, walk or jog on the slope, go hiking at the weekend …13, and make a "if …" plan! If you get off work on time today, take two stops; If you get up early today, go running; If you pass by the bakery today, you won't go in ... 14. After applying slimming products, use grasping massage to promote absorption. Don't be lazy! 15, watching TV. Lie on the bed, put your legs together, then straighten up and stand 90 degrees upright with your body. After ten minutes, put it down slowly, and then kick it alternately 50 times with your feet half lifted. 16, jumping 10 minutes can consume 100 calories; In particular, it can reduce the fat in the waist, abdomen and buttocks, enhance the flexibility of the waist and make the body more sexy. 17, jump rope! Jumping 120- 140 times per minute, skipping 10 minutes is equivalent to jogging for 30 minutes. 18. Do leg lifting exercises: sit in an armchair with your hips as close as possible to the edge of the chair, hold the sides of the chair with both hands, rest your shoulders on the back of the chair completely, bend your waist and stand out, and keep your balance with your abdominal muscles. Slowly lift your legs so that your calves are parallel to the ground, your knees and ankles are on the same level, and your upper body remains motionless. Under the control of your abdominal muscles, slowly lower your legs and point your toes to the ground. Repeat 6- 10 times to reduce abdominal fat. 19, belly dance in front of the mirror 10 minutes, regardless of posture, but fully move the abdomen and side waist. 20. Run up and down stairs. Pay attention to raising your legs when you go upstairs, and pay attention to abdomen when you go downstairs. 2 1, wipe the floor with a mop, pay attention to posture, and consciously move your waist and abdomen. 22. The lines of shoulders and arms are more "excellent"-sit up straight and put dumbbells on both sides of thighs. Hold your chest and abdomen, look straight at your eyes, inhale and lift the dumbbell, with your arms at right angles to your shoulders and elbows. Hold 10 second, then relax and repeat 15 times. 23. Do you have the habit of watching TV while eating? The price of this "multitasking" is that you consume at least 5% more calories per meal! Think about those skinny jeans and put the TV out of sight at the dining table! 24. Whether sitting or walking, consciously remind yourself to do more abdominal breathing. 25. Stretch for 5 minutes in the morning! 26, lunge (exercise thigh and inner thigh muscles): hands naturally droop (you can also hold your neck), and one leg takes a big step forward. Bend your knees until your thighs are parallel to the ground and keep upright 10 second. Legs alternate. 27. Choose a snack bag! Although the big food bag is economical, it is difficult to control yourself when eating. In order to avoid overeating and decide to lose weight, it is best to choose a small food bag. 28. Mix salad with olive oil and lemon juice instead of salad dressing. 29. Stand with your back against the wall. Try to stick every inch to the wall, including the waist and heel. Slow and steady, stick to it for a few minutes every day 10. 30. Change the tableware to a smaller size! 3 1, do all the abdominal exercises you know. 32. Walk for 30 minutes. Drink a bowl of nutritious and low-calorie thick soup before meals, and you won't eat too much when you eat. 34. Brush your teeth immediately after eating, especially after dinner, instead of waiting until you go to bed. This can be because "I brushed my teeth!" " And avoid eating again. 35. Prepare a healthy breakfast for yourself: Choose four or five different beans from mung beans, soybeans, adzuki beans, red beans, black beans, white kidney beans and red kidney beans at night and soak them in cold water. The next morning, add a proper amount of water to the soaked beans, cook them, put them in a blender, stir for 2-3 minutes to form thick soybean milk, and then serve them with a fruit, which is a nutritious and healthy breakfast! 36, full-body strength exercises, arms → chest → back → hips → legs, one can't be less! 37. Go out for a walk 45 minutes after dinner, take a skipping rope with you, and find a clearing to skip rope for 2-3 minutes every 15-20 minutes. 38. Use olive oil instead of butter to spread toast. 39. Simulate the holding of the ball 100 times when playing volleyball. Keep your arms straight every time, and it's best to jump vertically at the same time. 40. After taking a bath before going to bed, massage the whole body from the limbs to the heart. It is best to cooperate with slimming products that remove edema and orange peel (pay attention to avoid the chest! )。 4 1. Watching TV is more likely to be accompanied by eating junk food than reading. Buy a book you want to read and start to cultivate the good habit of reading again from tonight. 42. Remove all visible fat before cooking, such as chicken skin and fat under it. 43. On the way to work or shopping, hang the bag on the forearm (the forearm is raised at right angles to the upper arm), remember to exchange the left and right arms and relax the shoulders as much as possible. 44. Do some relaxing exercises, such as swimming, yoga and dancing ... 45. Reduce the seasonings such as salt, sugar, oil and soy sauce by 65,438+0/4 respectively, which can not only reduce the intake of oil and calories, but also cultivate a light taste. 46, stand on tiptoe, raise your heel for 5 minutes, pay attention to your hips. 47, check your records, whether you insist on exercise and healthy eating, if you insist, reward yourself-new clothes or small ice cream ... 48, get up early 10 minutes, do broadcast gymnastics in middle school, remember to be careful! 49, bitter gourd, celery, cucumber, radish, mung bean sprouts, peppers, taro, wax gourd, tomatoes, pumpkins, mung beans, lotus roots ... choose five of the above vegetables, plus a day's meal. 50. Measure the body weight and girth (mainly waist circumference and thigh circumference), calculate the body mass index and compare it with the data when starting to lose weight.