A month to lose weight can start from two aspects: exercise and diet:

1, exercise mode Many studies show that aerobic endurance exercise is the best exercise form to improve blood lipids. Fat is the most efficient energy storage in the body, and the utilization of this energy is mainly through aerobic endurance exercise. In the long-term endurance exercise, the human body uses a lot of fat to supply energy, which makes the triglyceride level in the blood drop. At the same time, long-term exercise leads to an increase in body consumption, and cholesterol needs to be consumed during recovery. In order to compare the effects of different exercise methods on reducing blood lipid, the researchers investigated the blood lipid of athletes who have been engaged in aerobic endurance exercise and strength training for a long time. The results show that athletes who have been engaged in aerobic endurance exercise for a long time have lower blood lipids. Common aerobic endurance training includes brisk walking, jogging, swimming and cycling. The latest research found that on the basis of aerobic endurance training, adding some strength exercises can improve the effect of reducing blood fat. Therefore, the most ideal exercise for reducing blood fat is aerobic endurance training four to five times a week plus 1 2 strength exercises.

Step 2 prescribe diet

A. eat more laver, which is rich in vitamins a, B 1 and B2. The most important thing is that it is rich in cellulose and minerals, which can help to discharge waste and accumulated water from the body, thus reducing the effect of stovepipe.

B, an apple before meals contains unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema. Proper and regular exercise and a balanced diet are of course necessary for dieters. If you can eat an apple before each meal, the effect of slimming will be even more unexpected. Apples are rich in dietary fiber, which will bring you a feeling of fullness and greatly reduce your desire to eat.

C, breakfast is not good for the stomach, you must eat breakfast, and it is porridge and the like. Eat seven points full, eat more fruits and drink more water. Apple, pear, orange and cucumber are the best. In fact, you can drink some cold water and eat some fruit before meals, which will make your stomach feel bloated, and then eat less rice.

D, a bowl of soup before meals, get up in the morning and drink a cup of light salt water on an empty stomach to promote intestinal peristalsis. Eat porridge after washing (poorly cooked) and eat it normally at noon. Meat can be beef, chicken or fish. Never eat fat. Eat only vegetables in the evening, not meals. A bowl of soup before meals, pay attention, be sure to drink a bowl of soup before meals, such as rice soup, noodle soup, porridge and so on. In this way, the stomach can move better and be more conducive to digestion, and the original soup will become the original food. Eat 6 to 7 minutes full, eat more vegetables, moderate fruit, and minimize snacks; Don't deliberately not eat meat. Keep a good schedule.

E. When increasing protein's weight loss, we must pay attention to reducing fat. It's best not to "involve" muscles, so muscles will also decrease, because muscles will also help you lose weight. Eat more foods with high protein and low carbohydrate content. Beef, dairy products, poultry, fish, eggs and other foods contain the amino acid leucine, which is your good choice.

F, change the way to drink water. As we all know, drinking more water can reduce calorie intake. The body often can't tell the signal of thirst from the signal of hunger. Therefore, hydrating yourself at any time will keep you full and reduce your appetite. But many people think that water is tasteless and tasteless. It's really meaningless to drink these tasteless things all the time. In fact, the solution to this problem is very simple. Add a slice of lemon to the water, which is sour and sweet, and you can drink it again.

G, kelp detoxification kelp (healthy food, rich in iodine, help to regulate thyroid hormones, hinder fat formation)