Control your appetite.

Appetite is very harmful to people. If you are hungry, you want to eat, and if you eat it, you will get fat. But if you want to lose weight, it's not giving up your favorite food. The important thing is to control it and not eat too much.

(1) experts point out that every 1 g of fat contains 9000 calories. Compared with fat, carbohydrates and protein have much lower calories per gram, about 4,000 calories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can be used instead of daily high-fat foods (such as cream and other foods).

(2) It is suggested that dieters put a scale in the kitchen or where food is stored, and put up warning signs to remind themselves and make a warning sign for themselves.

Revise your exercises.

Exercise is the healthiest way to lose weight, which allows people to burn fat through normal metabolism, and sweat brings out oil. Regular exercise is very important to keep healthy. Here is a healthier and more practical exercise.

(1) Walking: 1 time a day, five days a week, walking 5 kilometers in 45 minutes each time, and you can reduce 10 kg for six months.

(2) Running: 5 times a week, 45 minutes each time, with a speed of 170 meters per minute, which can be reduced by 10 kg in 3 months.

(3) Dancing: 6 times a week, each time 1 hour, 4 months can be reduced 10 kg.

(4) Swimming: 4 hours a week, 4 months can reduce 10 kg.

(5) Cycling: 4 times a week, each time 1 hour, each hour15km, and 5 months can reduce10kg.

(6) Yoga: an ancient fitness method from India, three to four times a week, which can not only strengthen muscles, increase toughness and flexibility, but also keep slim.

(7) Mountain climbing: Climbing in hot weather will increase physical exertion by about 20%-30%. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that the exercise has achieved the effect of burning fat.

Supplementary note: If you haven't exercised regularly before, you should do less at the beginning so as not to hurt your health. Excessive exercise will increase food intake. You can eat some low-fat food or fresh fruit before or after exercise, drink plenty of water, and replenish the body water reduced by sweating.

Strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism.

(1) Weightlifting: lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg.

(2) Running in the same place: Choose an open space of about one square meter indoors or in the corridor, and run barefoot every day 15 minutes. It can tighten thigh muscles.

(3) Going up stairs: Going up and down stairs 3 to 4 times a week for 30 minutes each time can consume about 400 calories and strengthen the muscles of calves, thighs and thighs.

Supplementary note: In order to avoid harm to the body, you should ask the coach to help you choose the weight and exercise plan suitable for the specified matters. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Matters needing attention

Lose weight step by step, not too fast, to avoid drowsiness.

Don't eat more every meal, just enough sugar and oil, don't drink stir-fry soup, don't eat midnight snack, leftovers and leisure time, and eat less.

Weak willpower will make you fat, or stay fat.

Stick to it, and you will have a devil's body!