First, fast weight loss lies in the combination of diet and exercise!

Second, usually pay attention to: 1, stand or walk for about 15 minutes after meals, because this time is the time for your stomach to digest food and colleagues to absorb nutrients in the gastrointestinal tract. Walking can make blood circulate all over the body, so as not to leave most nutrients in the nearest place to the gastrointestinal tract. Otherwise, it will grow fat in the abdomen, buttocks and legs!

2, eat less or not before going to bed, because if you eat at this time, it will basically not be consumed, and there will be fat in the body, which is not good for the stomach!

Fourth, no matter how you eat it, you won't get fat, and there are foods that help you lose weight.

Vegetables: asparagus, broccoli, Chinese cabbage, radish, celery, cucumber, onion and tomato.

Fruits: apples, grapes, lemons, mangoes, oranges, pineapples, strawberries, almonds, bananas, cherries, cranberries, grapefruit, guava, kiwi, lychee, papaya, etc.

Nuts: Brazil nuts, chestnuts, coconuts, macadamia nuts, peanuts, pinecones, walnuts, etc.

Because they are negative energy foods, the human body consumes more calories to digest them than they provide to the human body, so the more you eat, the thinner you get!

If you feel that there is fat accumulation in your abdomen, buttocks and legs, I suggest:

One: Stand or walk for more than 15 minutes after meals, and don't walk too fast, because this time is the time for gastrointestinal digestion and absorption. If you sit still, most of the nutrients will be absorbed by the abdomen, buttocks and thighs, and these places will naturally get fat!

Second, you can walk or jog for more than 30 minutes at a time (then do massage and some exercise)

1. You can walk or jog your thighs for more than 30 minutes at a time, then do 20-50 squats, and then hold your ankles tight for 20-60 seconds (pay attention to straighten your knees and press them down as much as possible if you can't hold them), just don't want to grow muscles! Because fat will not burn until 30 minutes later (of course, this part mainly consumes sugar in the body 30 minutes ago. If you don't replenish sugar in time, the body's fat will be converted into sugar for the human body to absorb, so as long as you exercise, you will consume calories and lose a little weight, so it is good to exercise more, but the effect is not obvious! Squatting is mainly to reduce the front side of the thigh, and holding the ankle joint is the back side of the thigh, which can also increase flexibility!

2. The abdomen can walk or jog for more than 30 minutes at a time, and then do hula hoop, sit-ups, push-ups, etc.

3. Hips can walk or jog for more than 30 minutes at a time, and then do back support, back kick and other actions.

Third, the simplest and most direct thing is to wrap the thin part thicker and walk or run for more than 30 minutes at a time.

Six, height and weight standards (adjusted according to the situation in China)

1. The general calculation for adults is the male height minus 105, and the unit kilogram is 4400px- 105=7 1 kg, and the upper and lower 10 kg are normal.

2. Adult women are generally thin110,4400 px-10 = 66 kg, and the upper and lower 10 kg is normal.

4. 10- 18 years old Due to the rapid development, it is generally adopted that the body mass index index weight kg (kg or kg) is divided by the square of height m (m), that is, 65kg divided by the square of 1.76 is equal to 2 1.

The normal value is: 18-24.5, the value below 18 is thin, and the value above 24.5 is heavy.

Seven, what to do is best to have a plan!

Set goals (ideal or standard weight). Write it on paper and stick it where you can see it every day.

Keep a diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.

Drink more water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.

Have perseverance and perseverance. In the process of moderate dieting, don't "try" but "stick to it". Restrain your appetite in front of delicious food, enough is enough.

Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.

Diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.

Eat fruits and vegetables often. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.

A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

Persistence is the key to losing weight. I wish you success in losing weight!

Hope to adopt!