An effective way to lose weight at home, overweight will have a bad influence on our health, so overweight people should lose weight in time and pay attention to methods, and there are corresponding effective methods to lose weight at home. Here are some effective ways to lose weight at home.

An effective way to lose weight at home 1 1, bend your legs and abdomen.

Keep your upper body still, put your hands on your sides and bend your legs and abdomen. When your legs are down, your legs are straight, but your feet don't touch the ground. Use abdominal control. Each group 15, ***3 groups, rest for 30-40 seconds. Do it three times a week and once every other day. Every beat of the movement will make the navel close to the middle, thus making the lower abdomen flat day by day.

2, knee to chest

Slowly pull your knees toward your chest until you feel the tension on the back of your thighs and calves. Hold this position for a few seconds, then relax and repeat, doing only one leg at a time.

Step 3 spread your legs and stand up straight

When ironing clothes, cooking, arranging flowers, etc., it is also an exercise to spread your legs and stand up straight.

4. Lie down and turn your knees

When you wake up, put your body on your side, put your hands under your head, and then slowly roll up your knees, which can make your muscles elastic and relieve the tension in your back. If you want to strengthen the abdomen and front neck, you may wish to straighten your legs, lie on your back, put your hands flat on your sides, and hold your head high for 5 seconds. 10 times.

5, the whole body is moving.

When doing indoor cleaning, if you only have a broom, mop or vacuum cleaner in your hand, don't just move your arms. You should integrate your whole body into the movement, and let your ankles, hips and knees move together.

Step 6 stand on tiptoe

When you swing from a height, you can stand on tiptoe and stretch your whole body as much as possible to strengthen the muscles of thighs, calves and buttocks.

7. Toe on the ground

Lie flat with your thighs bent at a right angle of 90 degrees and your calves parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.

Inhale, lower the left leg in two parts, starting from the buttocks only, and the toes will touch the ground (toes can't really touch the ground). Exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.

8, supine alternate

Put your hands behind your neck, bend your legs, and then push out one leg alternately. Push out the leg at a certain distance from the ground, but not too high, don't touch the ground with your feet, and then the other side. One elbow should be as close as possible to the knee joint when the other leg flexes. Control with lateral abdominal muscles. Kick each leg 15 times, ***3 groups.

9. Walk with your abdomen closed

When you inhale, your stomach bulges. When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, and smooth airflow. When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm.

Effective ways to lose weight at home 2 simple and effective ways to lose weight

1, juice mixed with water to drink

Halve your favorite juice and drink it with pure water or soda water. In this way, you can reduce 85 calories and 4.5 A Jin years per cup on average.

2. When making a phone call.

Nothing. Do you like to call at home? No problem, but you'd better be active and wear a Bluetooth headset when you make a phone call. Calculated by talking on the phone for 30 minutes, washing clothes can consume 68 calories, climbing stairs can consume 400 calories, mopping the floor can consume 150 calories, and sweeping the floor can consume 120 calories.

3. Look at the food packaging carefully

Now the calorie reference table of food packaging is getting more and more cunning. If you don't look carefully, you will mistakenly think that a pack of chocolates you just bought is about 220 calories, but if you look closely, you will find that there is actually only 1 chocolate bar. Eating a pack (one ***2 bars) is equivalent to eating 440 calories in your stomach.

Such traps abound. In order to appear lower in calories, the calories of various juices, snacks and nuts are not calculated by bags, but marked in a way that looks less in calories.

4. Drink more green tea

Green tea contains two powerful substances, coffee and tea polyphenols. Coffee can increase the concentration of fatty acids in blood. Once the concentration of fatty acids in blood increases, fatty acids will be absorbed by muscles and consumed in the way of transforming into body energy. The experiment also confirmed that the antioxidant tea polyphenols and coffee can double the calorie burning speed, so drinking green tea is not only anti-aging, but also beneficial to lose weight.

5. Take lunch to work

Eating out is not only bad for your wallet, but also bad for keeping healthy. Whether you order a box lunch with few vegetables or eat out, it is easy to cause excessive calories-the survey shows that if you eat out at noon every working day and consume an average of 300 calories a day, you will accumulate 1500 calories a week.

6. Change to olive oil when eating bread.

Many white-collar workers like bread dipped in butter. In fact, dipping in olive oil is also very fragrant and healthier. The latest research shows that people who dip in olive oil consume an average of 52 calories less than those who dip in butter.

In order to enhance the flavor, you can put a spoonful of extra virgin olive oil, add a little salt and drop a few drops of white vinegar in the seasoning tray (wine vinegar tastes better).

The proportion of oleic acid, linoleic acid and flax oleic acid in olive oil is just the proportion needed by human body, similar to breast milk, which is not found in other vegetable oils; At the same time, olive oil is rich in fat-soluble vitamins such as vitamins A, D, E, F, K, carotene and antioxidants, which are easily digested and absorbed by the human body.

7. Add some linseed oil to the rice.

Flax is rich in cellulose, which can effectively suppress appetite and reduce calorie intake. In addition, flax is rich in α -linolenic acid, which is also an ω-3 fatty acid, and can also promote the body to burn existing fat. When cooking, you can add linseed oil, cold salad and porridge. Since the magical effect of linseed oil was discovered, this long-neglected edible oil can be bought in general large supermarkets.

8, do a blood thyroid hormone level determination.

According to the survey, among 12 women, 1 2 women's thyroid is inactive, which will greatly reduce their metabolism and lead to obesity. So, remember to tell the doctor to add a blood thyroid hormone level test when you have the next physical examination.

9. Buy a big water glass

Raise the drinking cup to a big one, and you will naturally drink a lot more water. It is not only good for the skin, but also can obviously improve metabolism.

10, don't cut too much food.

When cooking, chop carrots, celery, potatoes, wax gourd and other vegetables instead of shredding them. Large pieces of vegetables need more time to chew. As a result, the longer you eat, the less you eat.