Based on an average intake of 2000 calories per day.

★ First, reduce calorie intake:

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes 800 calories less, he can lose 10 kg in 6 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.

★ 2. Eat less 1 meat and lose weight for 2 months 10 kg:

Experts point out that every 1 g of fat equals 9 kilocalories.

Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. 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 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

★ IV. 1 meal every day, liquid food for 5 weeks, minus 10 kg:

It is very convenient to cook 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. Walk for 45 minutes and lose weight for half a year 10 kg:

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, 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. Fixed exercise:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you 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.

★ 8. Combination of reducing calorie intake and walking:

Replacing Coca-Cola with soda water can save 150 kilocalories 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.

★ 9. Combination of reducing fat intake and lifting weights:

This method can consume excess fat in the body, keep fit, increase muscle, 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.

★ 10. Best choice:

According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence 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. For example, add and do methods one by one. Be patient and don't rush for success.

▲ Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.

★★★★ Remarks:

1. Two periods of silence.

Every day 16- 17 and 20-2 1 is a time when you can't eat. Remember if you want to lose weight.

2. Things that must not be eaten during weight loss.

Nuts such as peanuts and melon seeds; All kinds of snacks; Yogurt; Ice cream; Sweet food; Cookies; Mutton; Pork; Hemp sauce; Pasta; Fried food; Mala Tang, all kinds of drinks, all kinds of fruits with high sweetness. Carbonated drinks are particularly long.

3. Weight loss drinking water rules

Drink water bit by bit, don't wait until you are thirsty, drink a lot. Otherwise, the stomach is prone to flatulence and the food intake increases. If you are really thirsty, take a sip of water first, and then swallow it.

4. Drinks that can be drunk during weight loss

Boiled water is always a good drink for health care and slimming; In addition, you can also drink herbal tea such as chrysanthemums and roses (without sugar); You can also drink Chinese herbal medicines such as cassia seed and honeysuckle.

5. Avoid smoking and drinking during weight loss.

Thin abdomen

Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90 ~ 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat must be reduced. How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:

Warm up for 10 minutes until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back. Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach. Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference. Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, knead the abdomen and "drive away" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "catch up" with fat and promote fat metabolism. It is said that the above methods are done for 30 minutes at a time, 3 ~ 4 times a week, and will have significant effects if they persist for 45 days.

There are three kinds of thick legs: first, the reason for thick legs is "fat", which is characterized by soft and white meat and weak calves, especially on the back of thighs, and the skin looks baggy, just like orange peel tissue. Continue to develop, even the ass will appear to collapse. Secondly, the reason for the thick legs is "strong", which is characterized by the fact that the meat is actually quite strong and looks less white. Some people have muscles in their calves! The thighs are not so weak, but ... they are too thick to look good in skirts. Some people don't exercise often, but if they often go shopping and travel, their legs may be strong! Third, the reason for thick legs is "swelling". The legs that used to be very fit are swollen because of sedentary, especially for office workers who often eat out and work in air-conditioned rooms. They look neither fat nor strong, just a pair of big, thick legs.

Some people may just have thick legs or strong legs, while others may have thick legs and edema or strong legs and edema. Observe your situation carefully, pinch your legs and think about your living habits. According to different fat legs, there are actually different homework to do. Let's explain it below.

● Skills and tips of fat-legged people.

1. moderate exercise. There will be loose floating meat, mostly because they don't like sports, or people who used to exercise a lot but suddenly stopped their exercise habits, such as athletes or dancers who quit sports. Moderate exercise can tighten muscles and shape beautiful lines.

2. Eat less meat, starch and other staple foods, and eat more fruits and vegetables. Another feature of people with fat legs is that staple food is often eaten much more than side dishes. This is also the main reason for general obesity. People who don't like sports eat too much fat and carbohydrates, not only legs, but also meat in many places!

3. Promote blood circulation by alternating hot and cold bathing. This move can also eliminate swollen legs.

● Skills and tips of strong legs.

1. moderate exercise. You may ask, what's the difference between this and the first rule of acrobatics of fat-legged people? It's different. Moderate exercise is aimed at active children, because too much exercise is not necessarily good unless you deliberately build developed muscles. But I've also seen my friend break his ligament after playing basketball for a few days. Fortunately, he recovered later.

2. Relax for a while after exercise, and then gently massage your legs to relax your muscles, so as not to become hard radish legs. This experience comes from a good friend who has been studying ballet for many years. She broke my impression of ordinary dancers with flat breasts and thick legs. She has a beautiful figure. It is said that every time after dancing, the teacher asked them to massage each other's legs in pairs.

Don't always carry heavy things. That's simply doing weight-bearing exercises! It will make the leg muscles stand out! So please ask boys for help when moving things, and please pull a basket cart when buying food. Frequent lifting of heavy objects can also burden the back.

● Tips for training swollen legs

1. Eat more light food. Excessive salt is a burden to the kidneys, which will lead to water retention in the body. Eating alfalfa bud salad can help eliminate excess salt in the body. Of course, remember not to eat too much salad dressing or thousand island juice, or you will join the fat leg family.

2. Take a bath with salt. Bathing with bath salts is very popular now. If the bath salt you bought is delicate in texture, I suggest that you gently massage your body with it, which can remove old waste cutin and make your body lines look good and your skin smooth. It's killing two birds with one stone.

3. Go outdoors more to make yourself sweat. Everyone hates the sticky feeling when sweating, but in fact, moderate sweating is a healthy thing. Staying in an air-conditioned room every day, drinking only water and not sweating, not only will your legs swell easily, but your skin will also thicken.

4. Put the mat high to sleep.

In fact, these tips mentioned above are all good attitudes towards life, and whether you have fat legs or not, they are worth referring to. As for the slight classification, it only lists the things that need attention in various situations, not just those things.

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