There will be a physical test report in the small program, and you can train according to the suggestions given in the physical test report.

The applet will also accurately help you match the institutions that suit you.

I'm using it, too The effect is very good.

Dieting: in fact, it can't be said that it is dieting, but looking for a calorie gap.

First of all, you should know your body mass index and your daily consumption. Here is a formula for you to calculate.

Calculation formula of body mass index:

Body mass index (BMI) = weight (kg) ÷ height 2 (m)

The formula of daily energy requirement is: female: 655+(9.6x weight) +( 1.7x height) -(4.7X age).

Male: Male: 66+( 13.7x weight) +(5.0x height) -(6.8x age).

First of all, be careful not to overeat, eat foods with high fat, high calorie and high energy, and eat too much fried food and junk food, which can reduce the intake of fat and toxins in the body. You can eat more vegetables and fruits containing vitamins and dietary fiber, such as lettuce, cucumber, bitter gourd, peach, cherry and apple. Vitamins and dietary fiber can effectively inhibit fat production in the body and have a certain effect on rapid weight loss. Secondly, we should pay attention to physical exercise. Physical exercise is mainly to do more aerobic exercises such as swimming and jogging, and you can go to the gym for aerobic fitness. Aerobic exercise can speed up the flow of body fat layer, accelerate the oxidation and consumption of body fat, and help the body lose weight quickly.

Drink water before eating.

Insist on getting up and drinking a cup of boiled water every morning. Don't be too cold, warm water is the best. It can accelerate gastrointestinal peristalsis, help to expel the garbage toxins from the body the day before, and also promote digestion, absorption and metabolism. The garbage in the body can be discharged in time, which is naturally beneficial to lose weight. In addition, drinking water before meals will reduce the appetite for eating. Drinking more water at ordinary times can speed up digestion and absorption, and discharge the garbage in the body in time, but drink water in moderation.

Dinner is full at seven o'clock.

There are always people who skip dinner in order to lose weight. Although it can have a certain effect, it often has a great impact on their health, so they still have to eat dinner. It is just right to eat until they are seven points full, that is, when you feel full but can still eat some food, you should stop eating. When you need a rest at night, your body will consume less energy. If you eat too much at dinner, you will have energy left, which can be converted into fat in your body. Over time, it will appear.

Step 3 eat more cucumbers

Most people know that eating cucumbers regularly can help them lose weight. Cucumber tastes crisp, sweet and juicy. Cucumber itself is rich in bioactive enzymes and fruit acids, which can promote the metabolism of the body. Cucumber also contains malonic acid, which can inhibit the conversion of sugar into fat, and can also improve sunburned skin when applied to the skin.

Cucumber can also clear away heat and promote diuresis and prevent constipation. Cucumber also contains gum, which can also promote metabolism, beauty beauty, which is why some people can use cucumber as a mask. You can eat cucumber and eggs together without three meals, and it won't take long to have an effect.

4. Do more aerobic exercise

Aerobic exercise is more than just running. If you exercise for a long time at the same time every day with the same amount of exercise, your body has adapted to your exercise intensity, and under the same amount of exercise, the calories consumed by your body will also decrease. This method does have obvious effect in the early stage of weight loss, and then the effect will be weakened. Therefore, aerobic exercise should not be too single, and several kinds should be arranged to ensure that it is not repeated every day.

Step 5 get enough sleep

When people don't get enough sleep, they will become depressed, which will lead to slow metabolism and the garbage in the body can't be discharged in time, which is not conducive to losing weight.