It's a little long, but it's all useful I hope you can read it carefully.

If you can stick to it, it will be effective! I promise!

The ideal weight of boys should be height-105.

The ideal weight of girls should be-1 12.

Up and down 10% is normal.

More or less than 20% is considered obese or emaciated.

In my personal experience, the best formula

Losing weight is nothing more than dieting and exercise.

This is the iron law, there is no other way.

1. Prescribed diet

Cut your appetite by half in a week.

I mean the amount of rice.

Is the staple food you usually eat.

If you want to lose weight quickly, cut off the intake of rice and any carbohydrates and fats.

And cutting these two things off will do no harm to the body.

That's all that matters.

Do you know what carbohydrates are?

It is all staple food, including rice, noodles, bread and all sweets.

If you must eat, you must eat on an empty stomach, never eat with meat, and you must eat in small quantities.

Carbohydrate mixed with meat is the fattest, this must be remembered!

If your adults don't allow it, it's basic to reduce the rice per meal to half.

The usual side dishes can be eaten normally, but be careful not to consume excess fat.

I mean, don't eat excess fat for cooking.

There is fat in the side dishes, such as meat itself, so choose fish, chicken, beef and other meat with less fat.

Cooking methods should be light, steaming and boiling are appropriate.

When you are fasting between meals, pay attention to fasting! ! You can chew a candy or two. Everyone's constitution is different, which is to avoid hypoglycemia.

A good habit is to drink a large glass of water before meals.

This will make you feel full and won't help eating too much.

Many people drink a lot of water in order to lose weight, and different people may not be desirable.

In the case of dieting, excessive water intake will cause hypoglycemia.

It also increases the frequency of going to the toilet and brings inconvenience to life.

Add the moisture in the food, and it is enough to drink about 1 liter of water a day.

Another important trick is to stand for 30 minutes after meals.

Pay attention to standing, not sitting, not walking, not lying.

Don't move after dinner. If it moves, it will cause abnormal gastrointestinal peristalsis.

Sitting makes the stomach squeezed, which makes the abdomen easy to accumulate fat.

Lying down will cause indigestion.

It is best to stand. Stand and listen to music for half an hour.

Don't do things with your brain, such as reading.

Will cause insufficient blood supply to the stomach and intestines

There is a misunderstanding that many people have to say.

Don't think that you can lose weight by being a vegetarian.

In order to lose weight, you must eat meat to ensure the normal function of your body.

Protein is the basic substance of life.

Meat mixed with carbohydrates will make you fat.

So when eating, try to finish your meal first, and then eat meat.

Because what you eat on an empty stomach will be digested immediately and turned into heat.

Eat on an empty stomach first, all carbohydrates will be consumed as calories, so they will not be converted into fat and accumulated in the body.

After protein ingests meat, it will be digested into protein amino acids to supplement the body's nutrition.

Will not be wasted on converting into heat energy.

I believe everyone has learned this thing in biology class.

Finally, it should be pointed out that carbohydrates are best cut off, but it does not mean that side dishes can be eaten at will.

You should take this amount yourself.

In the case of cutting off the staple food, just eat the same as before.

If the staple food is continuously cut off, the staple food will be halved and the side dishes will be halved.

Make yourself hungry two or three times a day. Don't think that losing weight is easy.

If you are really hungry, don't be too reluctant. Eat a piece of toast or an apple, or chew a candy.

But no more! !

take exercise

Exercise more, two to three hours after dinner every two days, and go jogging for 30 minutes. Pay attention to jogging.

Jogging is the most effective way to lose weight.

First of all, is it fat?

Pay special attention to those who are very fat.

Get ready for exercise before exercise.

So as not to hurt the body.

This is very important!

Don't hurt your joints because you lost weight.

Basic warm-up exercises include standing up, squatting, jumping lightly and lifting legs lightly.

Prepare for exercise for at least 5 minutes until you gasp slightly.

Jogging is the most effective. I suggest you try to find a school or an empty place.

If not, buy a treadmill.

If you don't buy it, just walk near your home or in your room for an hour. Walking quickly is also very effective.

Attention, let's go.

After jogging or brisk walking, take care to kick your legs twice.

Of course, hit harder so as not to hurt your leg.

This is to relax the legs and avoid long muscles.

The second is to avoid muscle aches the next day. Slap the relaxed muscles, and the next day it will not be sore.

The third is to consolidate the weight loss effect of the legs and exercise the arms by the way.

You should understand the concept of jogging.

Jogging to lose weight will be slow.

So slow that all you have to do is lift your legs.

It is a state between normal walking and normal running.

Probably as fast as walking.

But it just feels like jumping around.

Simply put.

So you can see how fast you run.

If you run away, your leg will hurt the next day.

That means you run too fast.

Running too fast means you use too many muscles.

Jogging to lose weight is to burn fat, not to overuse muscles.

So take your time.

If it is slow enough, the time can be extended to 40 minutes.

But don't exceed 50 minutes.

Never eat four hours before going to bed, and never eat if you starve to death.

Many people think that if you don't eat all night, your stomach will be hungry.

In fact, you have something to sleep in.

The burden on the stomach is the biggest.

My stomach should rest at night.

You can't help eating some fruits, but don't eat those with high calories, such as banana durian, very sweet fruits. Don't eat tomatoes on an empty stomach. Apples are the most recommended, but only one is enough.

Do 30 sit-ups every two days before going to bed, no more, no less, before going to bed, and go to bed immediately after finishing.

I emphasize that every two days

Excessive exercise can only build muscles.

What can achieve the effect of losing weight is slow and lasting exercise.

Losing weight is mainly about losing fat, not just losing weight.

If your fat is reduced to your satisfaction, you can stop and just do maintenance work.

The easiest way to test fat is to pull up the skin of your fat area, if the sebum thickness exceeds one centimeter.

Then you can consider losing weight.

Stick to it for a month first

I wish you success!