1. Prepare a towel;

2. Stand up, sit up straight, straighten your legs forward and tighten your hip muscles;

3. Hold one end of the towel with both hands and straighten your arms forward;

4. Turn left and right and twist your hips at the same time;

5. Do 10-20 times.

Eliminate abdominal movements:

1. Lie flat, tighten your hips, and spread your feet shoulder width;

2. Leg tips are close to the inside and hands are behind your head;

3. Lift your legs up and support your head with your hands for about 5 seconds;

4. Return to the original posture after putting it down and repeat 10 times.

5. Sit-ups

A: Lie on your back with your legs crossed and your hands crossed behind your head, just like doing sit-ups.

B: Take the lower abdomen as the center, lift your upper body and retract your feet at the same time until your elbow touches your knee.

C: Go back to the original posture, repeat the above steps and do thirty.

Ride a bike

Answer: Lie flat with your legs bent and lifted 45 degrees.

B: The legs alternately stretch forward and retract.

C: Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.

7. Gymnastics

Answer: Sit up straight, keep your feet together, straighten forward, and put your hands behind your head.

Lean back, at the same time, legs together, straight, and the body is V-shaped.

C: Keep the action 10 second, and repeat the above action 10 times.

Strengthen abdominal muscle thigh movement:

1. Lie on your back with your feet apart and your hands in a big shape;

2. Shoulders land, upper body leans to the left, and left heel stretches;

3. Keep the upper body still, lift the left heel, and put it down quickly after 3 seconds;

4. Do it about 20 times.

Leg movement

(1) Legs move up and down

Sit in a chair and start by relaxing. Slowly lift your legs flat, and then slowly fall. Repeat 10 times or so.

Note: don't lift it down quickly, but lift it slowly until the leg muscles tremble. This is the most important thing. In addition, you can increase the number of times and increase the amount of exercise according to your own needs, and you can place heavy objects such as sandbags weighing about 1kg on your heel.

(2) Knock on the hips

Prone position, hands clasped under chin. After tapping the hip with the left heel for about 10 times, change the right foot for about 10 times. Note: when the heel is close to the hip, fully stretch the muscles.

(3) Open one leg on one side.

The supine position begins. Try to spread your legs outward and then slowly restore them. Repeat l0 times left and right. Note: Don't leave your back on the ground.

(4) Step alternately

Start from lying on your back, like riding a bicycle, and alternate your legs for 40 times. After that, the speed will gradually increase, and the number of times can be increased to 150. Note: the fulcrum should fall on the thigh muscles, and the leg muscles should be completely relaxed.

(5) Cross your legs

Start by lying on your back. Lift your legs up at right angles to your upper body and bend your knees slightly. Press the right leg with the left leg first, then press the left leg with the right leg, and move crosswise at a speed of about 15 times. Note: relax your muscles and master the speed of practice.

(6) Muscle movement of hind leg group

Stand in front of the wall with your legs together and straight. The buttress is upright, the arm is bent, the heel is on the ground, and then it returns to the starting position. Do it 15-20 times. Note: breathe evenly and gradually increase the distance from the wall.

(7) Protruding and crawling

Bend your upper body forward, straighten your legs, straighten your arms, and crawl your hands forward. First right hand and left foot, then left hand and right foot crawl 10-L 5 meters. You can also lift your heels and climb up. Note: Breathe evenly when crawling and keep your legs straight.

(8) Landing heel

Stand with your feet together and your hands droop naturally. Put it down on tiptoe. Do it 30 times Note: not too fast.

(9) Lie on your side and lift your legs.

Lie on your right side, supported by your right elbow, with your hands flat on the ground and your toes stretched straight. Lift your left leg to the side and then put it down. Do 16 times. Then do it on the left. Note: Don't touch the other leg every time you put it down. You can hook your toes into the shape of a hoe.

(10) lateral swing

Lie on your side, bend your right leg to keep a line with your upper body, straighten your left leg and tighten your toes, about 10 cm from the ground, and swing back and forth 10 times. Do it with your right leg. Note: Keep your legs straight during the swing.

(1 1) Lift your legs after lying prone.

Elbow your right hand on the ground, extend your left arm in front of your body to support the ground, straighten your legs, and lift your left leg above your right leg for 10 times. Change the right leg 10 times. Note: try to raise your legs as high as possible.

Put one leg on the ground.

Stand with your feet together, support the table with both hands, form a line, bend your knees with your left leg, and push hard with your right leg for 32 times. Do it with your right leg. Note: the pedal is strong and the landing is cushioned.

(13) positive pressure pipe

One leg straightens to support the body, the other leg straightens to an object with a proper height, and the supporting foot is in front. Bend forward and hook your feet at the same time, so that your chest can be pressed on your legs as much as possible. Do it 20 times, stop for a certain time, and then change the other leg. Note: legs must be straight.

(14) side lunge leg press

Move the center of gravity to the left, bend the left leg as much as possible, straighten the right leg, do it 20 times, and do it with the right leg. Note: This posture can be maintained for a certain period of time.

Thigh massage

Cover the palms on both sides and stick them on the thigh, and gently rub the skin from the knee joint to the end of the thigh, which is the gentle rubbing method. Its function is to promote blood and lymph reflux, eliminate fatigue and metabolize waste. Do it about five times. Then separate the thumb from the four fingers, grab the thigh like a scratch, and massage upward from the knee in small circles. Move your wrist rhythmically, circle each place 2-3 times, and move your hand up bit by bit. You can rub your muscles when you draw a circle, but don't use too much force. You can massage the front and rear thighs repeatedly by drawing circles. Do it 5-6 times, and change one leg to the other.

Massage is a better method, and the effect will be better if it is used with the following acupoints.

Acupoint shiatsu: There are Weizhong point and Xue Hai point.

Weizhong point: located in the center of the posterior plica of knee. Press this acupoint with the middle finger of both hands. After about 2-3 seconds, the fingers of the left and right legs press 10 times.

Xue Hai Point: It is located on the inner thigh, about 5cm from the inner edge of the amine bone to the upper back of the inner thigh, and the thumb is pressed about 10 times. Its function can not only make thighs thinner, but also have obvious effects on gynecological diseases such as low back pain and irregular menstruation.

Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.

Leg stovepipe scheme: stand your feet back and forth and raise your heels. Then bend your legs, but keep your upper body and heel vertical. Stand with your feet apart, then bend your knees and bend forward. The hips are tilted, but the back must be kept straight. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip.

The way to do this leg movement is as follows: do each movement 20 to 25 times, once every other day. After a few weeks, do these six movements again, that is to say, after these six movements are finished, rest for 60 to 90 seconds and do it again. If you have time, you can do it four or five times a week.

Skinny leg exercise

Step 1: Take a drink bottle in each hand, naturally hang your arms at your sides, put your legs together, and stand with your back straight.

Step 2: Keep your upper body straight and exhale at the same time. Take a big step forward slowly with your left leg, shift your center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then exhale and slowly return to the original standing position. Take a step forward again and repeat the above actions. Repeat left and right feet 10 times.

Step 3: Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight.

Step 4: Two arms droop, one leg squats below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg.

Yogurt diet therapy for losing weight

1. Drink two glasses of water after getting up. Breakfast vegetable juice is 200 cubic centimeters. Chinese yogurt 500g 4. Vegetable juice for dinner 200cc 5. 1-2 glasses of water before going to bed.

There are three other ways:

(1) Normal lunch: 200cc breakfast with vegetable juice; Lunch is normal and appropriate; 500g yogurt for dinner.

(2) Dinner is a normal meal: 200cc breakfast with vegetable juice; 500 grams of lunch yogurt; Moderate dinner

(3) Breakfast and dinner yogurt: 200 grams of breakfast yogurt and 200cc of vegetable juice; Lunch is normal and appropriate; Dinner 300 grams of yogurt, vegetarian dishes (no oil)

☆ Normal diet can be restored in 3-7 days.

Apple meal

1. Breakfast: a bottle of milk (or coffee without sugar)+a boiled egg (or tea egg).

2. Apples: From noon 12:00, eat one apple every two hours until 8: 00 p.m. * * * five apples, and stop eating after eating.

There are two ways to eat an apple meal:

One is to eat only apples for three days, drink a large glass of honey water to moisten the intestines on the third night, and don't overeat the next day after eating apples. One for a week; How to eat 1 week: From 12 in the morning, eat an apple every two hours and eat five apple meals. In a week, I only eat apples for three consecutive days, eat normally for the next four days, and lose 6 pounds a month!

Honey diet (mix 30 grams of honey with 1 liter of water, or add 2 tablespoons of apple vinegar)

1. Day 1: Drink only honey (you can make tea). The next day: eat normally (but not eat or drink).

3. Day 4: Drink only honey. Day 5: Normal diet.

☆ Usually you can lose 3-4 kilograms a week. If you really can't stand an empty stomach, you can choose a meal every day and only drink honey.

Vinegar diet

Very effective, you can lose about 6 kilograms a month.

The amino acids contained in vinegar can not only consume the fat in human body, but also make the metabolism of sugar and protein go smoothly. According to the research, obese people can lose about 3 kilograms per day with 1.5 ml-0.2 ml vinegar.

Honey white vinegar water method:

Drink honey (a small amount) made of white vinegar and water when you are hungry every day, or eat a small amount of fruit properly, and you will lose more than ten kilograms in three days. .

The effective way to lose weight and beauty is to eat it according to the ratio of 1: 4 under the condition that the daily diet is unchanged. Specific method: 1 breakfast specific method: 1 drink on an empty stomach 20 minutes before breakfast; Drink immediately after lunch and dinner. It is worth noting that when choosing white vinegar, rice, sorghum and soybeans should be used as raw materials. And try to avoid chemicals. Meanwhile, fruit vinegar is not recommended. Because fruit vinegar is health vinegar, it is better to lose weight. At the same time, the ratio of honey to white vinegar can be adjusted according to personal needs. If you pay more attention to beauty, the proportion of honey can be increased appropriately.

A Chinese medicinal beverage for reducing weight

1. Two pieces of cassia seed, three pieces of fried hawthorn, two pieces of dried tangerine peel and two pieces of licorice.

2. After six bowls of water are boiled, turn to low heat for three minutes and immediately pour it out to avoid the medicine juice being absorbed by the dregs.

3. Send a post every day. If you have diarrhea, you can take it every other day.

Body shaping massage

1. It is best to pat the whole body or the place where you want to get in shape after taking a shower every day. 2.

3. The thigh only needs a pat on the inside. 4. When patting the abdomen, it should be one hour before the meal and two hours after the meal (that is, after the stomach has been digested, it will not hurt).

12 days minus 12% of your body.

1 *** 12 days: the first 3 days: eat vegetables and fruits every day, eat fruits in the morning, eat vegetables and fruits together at noon, and eat vegetables at night (without oil and salt). Unlimited quantity: Day 4 to Day 6: Eat milk and yogurt every day (please don't buy preservatives, which will not only help you lose weight, but also increase your stomach). You can eat more, and the amount is not limited to the end.

Taiwan Province Province lost 7 kilograms in three weeks.

The method is: drink a small glass of red wine before going to bed, which is the amount of a small cup plus one or two pieces of cheese! Full-fat high-calcium cheese with red wine can improve metabolic rate and help burn fat. Eat 1-2 slices of cheese or 50g of cheese within 30 minutes before going to bed, and drink 1 cup of 50-100 c.c. red wine, and lose 7 kg in 3 weeks. Cheese contains protein and lipids; Red wine contains alcohol, which will generate heat and raise blood sugar. Calories are very low, only 129 calories, and diet control makes it easier to lose weight. Daily intake of fixed calcium can effectively lose weight. Because the composition of cheese is close to that of breast milk, and calcium is easily absorbed by human body and contains no lactose, the short-chain amino acids produced by protein fermentation can improve the metabolic rate. Red wine contains alcohol and can help you sleep. Slow metabolism and low body temperature when sleeping. Eating cheese and drinking red wine can generate heat and accelerate metabolism. When sleeping, you can consume body fat and achieve slimming effect. You can't eat starchy food before meals, otherwise it will be counterproductive. Red wine should be fermented in oak barrels. Materials: Cheese 1-2 or 50g red wine 50-100 c.c. Cheese with high fat and calcium content, low sugar/carbohydrate content and naturally fermented or smoked flavor should be selected. You can't choose cheese with more processing and added flavor, such as strawberries, lemons and blueberries. According to the doctor's instructions, full-fat high-calcium cheese can lose weight. Five kinds of cheese were selected in the supermarket, and the doctor's evaluation showed that 1 package cheese was 100g, sugar was below 5g, and lipid was above 25g, which was the cheese that could be used to lose weight. Conducive to burning waist, abdomen and buttocks fat.

Three-day diet

Breakfast on the first day: half a grapefruit, two teaspoons of peanut butter, a piece of bread and a cup of coffee. Chinese food: swallow half a can of tuna (soaked in mineral water or pure water) and toast a piece of coffee or tea. Dinner: half a cabbage, two pieces of meat, a cup of coffee or tea, a cup of vanilla ice cream, ten lentils, ten red grapes and an apple. Breakfast the next day: half a banana and a boiled egg. Two soda crackers, a cup of coffee or tea dinner: two hot dog sausages, half a broccoli, ten big red grapes, half a banana, and a cup of coffee or tea. Breakfast on the third day: one apple, one slice of cheese, two slices of soda crackers, one cup of Chinese coffee or tea: one boiled egg, one slice of toast, one cup of coffee or tea for dinner: swallow half a canned tuna (soaked in mineral water or purified water) and ten big red grapes.

Half a tree, half a banana, a cup of vanilla ice cream, a cup of coffee or tea Note: 1 Drink five glasses of water every day (one in the morning, one in the afternoon and one between meals). Besides, you can't drink or eat any more. Raw food can only be boiled in white, seasoned with salt and pepper, and no other seasonings can be added. 3. According to the order of recipes, you can't use them indiscriminately, and you can't use other substitutes. 4. Don't change the purchase of food at will: a bottle of peanut butter, a bottle of coffee, two cans of tuna, a bag of toast, a cauliflower, ten lentils, two apples, two cups of vanilla ice cream, three bananas, a cup of yogurt, a broccoli, a bag of soda crackers, a piece of cheese, a grapefruit, a bag of toast, two pieces of meat, thirty red grapes and two hot dog sausages.

Japan's new slimming method "mini stop eating" to lose weight.

Eat only liquid foods such as porridge, soybean milk, juice, cheese, jelly or porridge for three meals, and don't eat big fish and big meat. It is said that this mini-fasting method helps to remove wastes from the body, make the metabolism of the stomach and intestines smoother, and make the skin shiny. Because it is simple and painless, it has recently become the favorite way for Japanese women to lose weight.

Eat oats:

The main ingredient is oats, but not oats, but whole oats. Soak the raw oats in water for about 30 minutes, and then cook them according to the normal cooking method, but add a little more water than ordinary rice. Then add vegetables and the like to cook and add salt, and mix well with olive oil (because olive oil is more expensive and volatile, it is more expensive to fry, so I don't know how much I ate). After the taste is adjusted, you can eat other dishes as staple food, but don't eat anything.

Banana cheese beauty slimming combination can lose six pounds in three days.

Breakfast: 1 banana, 2 cups of low-fat cheese, 1 water for lunch: 2 bananas, 2 cups of low-fat cheese, 1 water for dinner: 1 banana, 2 cups of low-fat cheese, 1 water for dinner.

Formula of seven-day slimming soup

Formula: a tomato: 2 kg and a half b onion: 1 kg and a half c cabbage: 1 kg d celery: 1 kg e green pepper (excluding spicy stems): 1 kg-1 kg and a half 1. The above five samples are for one day. 2. cut into pieces. Drink at least 15 bowls 1 day when you are hungry, and only drink soup without eating the contents. 4. Drink at least 1 week to be effective. 1 week, it is best not to eat anything else, but to eat fruit, oolong tea and other sugar-free and milk-free liquid foods.

7-day slimming method without starving

Day 1: Eat all fruits except bananas. The next day: eat all vegetables except soybeans and corn. Day 3: Eat all fruits and vegetables except bananas, potatoes and corn. Day 4: Eat 8 bananas, 8 cups of milk and vegetable soup. Day 5: Eat beef and 6 tomatoes, then drink 8 cups of mineral water (the body fat has been decomposed into acidic substances within 4 days, so you need to drink more water and excrete it through urination.

Egg weight loss package a

Give priority to eating eggs, take eggs as the staple food for three meals a day, with vegetables and fruits, a small amount of toast and coffee drinks, and you can lose 5KG a week. There is no limit to the number of eggs on the first day, and you can eat three eggs the next day. If the cholesterol is high, you can only eat protein, and protein can use tofu instead. If you need more water the next day. This method can last for two weeks. 5KG per week for two weeks *** 10KG. It will not continue for two weeks. Lecithin contained in egg yolk is an emulsifier, which can emulsify fat cholesterol into tiny particles, which can be used by the body after being discharged from blood vessels. Eggs can also increase high-density lipoprotein in the blood and protect blood vessels from hardening. From this point of view, the egg diet has scientific basis, and it is also an effective and practical diet method proved by practice. When the weight reaches the standard, the injected calories and consumed calories reach a balance, so as to make the weight loss effect lasting.

Egg weight loss package b

Monday's breakfast is three boiled eggs, a grapefruit, a piece of toast and coffee. Three boiled eggs, tomatoes and coffee for Chinese food. Dinner is a vegetable salad with boiled eggs, cucumbers, carrots and celery. Tuesday's breakfast is three boiled eggs, grapefruit and coffee. Three boiled eggs, grapefruit, a piece of toast and coffee for Chinese food. Dinner steak, tomatoes, celery, vegetables, pickled vegetables, coffee. A boiled egg, grapefruit and coffee for breakfast on Wednesday. Chinese vegetable salad, grapefruit, a piece of toast, coffee. Two boiled eggs for dinner, mutton, celery, tomatoes, pickled vegetables, coffee, and one boiled egg, grapefruit and coffee for breakfast on Thursday. Chinese vegetable salad, grapefruit, a piece of toast, coffee. Three boiled eggs, cheese, spinach and coffee for dinner. Friday's breakfast is a boiled egg, grapefruit, a piece of toast, three boiled eggs, spinach, a piece of toast and coffee. Have fish, vegetable salad, two pieces of toast and coffee for dinner. Two boiled eggs, grapefruit, a slice of toast, coffee and Chinese fruit salad for Saturday breakfast (canned fruits such as apples and bananas are not allowed). Dinner steak, celery, tomatoes, pickles, coffee. Sunday breakfast includes a boiled egg, grapefruit, coffee, cold roast chicken, tomatoes, grapefruit and coffee. Dinner vegetable salad, roast chicken, tomato, boiled cabbage, celery, grapefruit, coffee Note: Do not use salad oil. Don't add sugar or milk to your coffee. Meat can only be roasted or boiled, not fried. Fish can be eaten raw, boiled or steamed. Use as little salt as possible. Because we should drink as little water as possible. One chicken and one calf. The amount of mutton is135g. The amount of beef is about 200 grams.

Egg diet

It is said that the diet prescription given by Danish National Hospital to obese patients lasts for two weeks, and if there is a gap, it is necessary to start again. Monday breakfast: boiled eggs (unlimited), toast (unlimited), grape fruit, coffee (unsweetened milk) lunch: boiled eggs, toast, coffee dinner: boiled eggs, green salad, pickles, coffee Tuesday breakfast: boiled eggs, toast, grape fruit, coffee. Grape and fruit dinner: steak and tomato-based vegetable salad, kimchi and coffee Wednesday breakfast: boiled eggs, grape fruit and coffee lunch: vegetable salad, tomato, grape fruit and coffee dinner: two boiled eggs, mutton and tomato-based vegetable salad, kimchi and coffee Thursday breakfast: one boiled egg, grape fruit and coffee lunch: vegetable salad, tomato, grape fruit and coffee. Grape fruit, tomato, coffee lunch: two boiled eggs, spinach, tomato, coffee dinner: sea fish, green salad, toast, coffee Saturday breakfast: one boiled egg, grape fruit, coffee lunch: fruit salad, two eggs dinner: steak, tomato-based green salad, coffee Sunday breakfast: boiled eggs, grape fruit, coffee lunch: roast chicken, tomato, coffee.

Tomato slimming method:

A tomato (about 200 grams) has only 30 calories, which is equivalent to about one-eighth of the calories of a bowl of rice.

Only tomatoes are eaten for lunch and dinner, and breakfast can be eaten as usual, but of course it is mainly light and low-calorie food. For a week, only once a month. About 2-5 kilograms. Why can you lose weight by eating tomatoes? Generally speaking, women consume about 600 calories in a meal. If you replace one or two meals (breakfast, lunch or dinner) with tomatoes, you can absorb at least a few hundred calories, which will not cause too much pressure and make your body lack nutrition, which is much less than the normal intake of 1800 calories for three meals a day, thus achieving the goal of slimming. How many tomatoes can I eat for two meals a day? There are basically no restrictions. In fact, tomatoes can easily make people feel full. Just eat your stomach.

The slimming theory of black rice;

A person's normal calorie consumption in a day is almost more than 2000 calories. If you only consume 333 calories, you will consume about 1700 calories. One kilogram of fat = 7700 calories. Roughly speaking, you can lose one kilogram in at least four days. Therefore, in theory, the black rice diet is well founded. Eating only black rice can consume few calories and make you full. Stick to it for ten days and it will definitely have an effect.

How to make black rice porridge: (cook black rice into rice or porridge, eat it when you are hungry for a day, and drink it when you can't help it)

1, black rice is difficult to cook. It is recommended to soak it for a day before cooking. Rice is more delicious than porridge. Generally, the ratio of black rice to water is1:2.5;

2. When cooking, cook over high fire. It is best to open the lid and let the rice roll freely, otherwise purple-black water will overflow everywhere;

3. After the water does not overflow, turn to low heat and simmer for about 20 to 30 minutes. The cooked black rice is very fragrant;

Matters needing attention in black rice diet

1, black rice is not black glutinous rice, but another kind.

2, black rice contains more dietary fiber, so it should be able to lose weight, at least good for constipation!

Remarks: 100G black rice has 333 calories. It can be sent to more than half a catty after adding water. If people only consume 333 calories a day, it is difficult to lose weight. And half a catty of rice won't make you hungry, just at the expense of taste.

Supplement: There are black rice in the supermarket, which will be difficult to wash. I feel old and can't wash it clean. It's all purple water ... Never mind, don't worry. In addition, if black rice wants to be cooked delicious, it must be cooked and flowered. Maybe MM will want to cook in a pressure cooker. In fact, the easiest way is to soak for more than 20 hours before cooking, which will be as delicious as ordinary rice!

/kloc-lose at least 3kg in 0/5 days.

Every meal 150g of poultry meat (lean meat and beef are preferred) or 200g of fish, or two or three eggs can be used instead. And eat 200 grams of vegetables with little oil. In addition, you should drink more skim milk, and you can drink it two or four times selectively in the morning according to your appetite. At the same time, we should pay attention to eating less fruit. During this time, you can only eat one at most a day. Because the diet does not contain carbohydrates, I felt very hungry when I first started to lose weight. This is a normal reaction. The intake of protein or vegetables can be increased appropriately. Add a cup of cereal and two pieces of whole wheat bread for breakfast. Eat150g starch-rich substances for lunch. At dinner, at about 5pm, eat some food rich in protein, such as an egg (or a slice of ham) and a tomato (or a bottle of yogurt or an apple). 15 days later, we will be pleasantly surprised to find that the small belly and the fat on the arms and legs began to disappear unconsciously. Although this recipe can get good results in a short time, considering the body's demand for nutrition, it should not be used for more than 2 months.

Matters needing attention in losing weight

First, reduce calorie intake: Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what ultimately reduces calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Second, eat less high-fat foods: experts point out that every 1 g of fat is 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Third, reduce food intake: If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months.

Fourth, eat more liquid food: it is very convenient to make liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

5. Lose weight: insist on walking 5 kilometers every day for 45 minutes, five days a week, so that you can lose weight 1 0 kg in six months. If you go 6. 45 minutes and 5 kilometers, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

6. Regular exercise: Regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, gain muscle and make people energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

Seven, strength training: strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Eight, reduce calorie intake combined with walking: replacing Coca-Cola with soda water can reduce calorie intake 150 calories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

Nine, reduce fat intake and weight lifting: this method can consume excess fat in the body, maintain a good body shape, grow muscles, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

X. Best choice: Make a plan that can be implemented step by step according to the above nine methods. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually.