1. Staple food must be eaten, but it should be balanced and not overeating.

2. Don't refuse meat.

It is forbidden to eat sweets, wine and fruits with high sugar content.

Green weight loss health code

Avoid losing weight quickly: after losing weight quickly, it is not easy to maintain the weight loss effect, because the method of losing weight quickly is not a natural habit. When you are hungry, it is time for your body to burn fat: exercise for half an hour, and the effect of burning fat is the best. Pay attention to supplementing water after exercise.

Chew slowly every meal: this is the best way to satisfy and reduce appetite.

Avoid napping: seven hours' sleep is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. Sleeping but eating less will also be the main reason for getting fat.

Just have enough sugar and oil: reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.

Don't drink stir-fry soup: this soup is high in oil, easy to absorb and easy to make people fat.

Eat less in leisure time: the metabolic rate is low and the calorie consumption is low in leisure time, so the calorie of food should be reduced as appropriate.

Don't eat midnight snack: when you eat before going to bed, calories are most likely to be converted into fat and accumulated in your abdomen.

Don't eat leftovers: in order not to waste, it's hard not to get fat every time you put leftovers from bowls and plates in your stomach.

Fat people with weak willpower: We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life. [2]

Exercise and lose weight

The best way to lose weight by exercise [3] is to lose weight.

Weight loss exercise

It's spring, and the MM who love beauty should start dressing up. But after a winter of fat accumulation, what should I do with my skirt?

Simple weight-loss exercises

Remove excess fat. Let's demonstrate the "sofa movement" for you. MM can also lose weight easily at home and get rid of the sequelae of obesity in winter. Step one: turn around.

Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides.

Stretching position: left and right waist muscles.

Step 2: Side waist

Action focus: lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn.

Stretching position: left and right waist.

Step 3: Lift your hips and abdomen: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, bend your knees upwards, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time.

Stretching parts: muscles in the front abdomen and buttocks.

Step 4: Stretch your back.

Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times.

Stretching position: back muscles.

Step 5: Behind the hips

Key points of action: bend the front legs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the action lasts 10 second.

Stretching position: the muscles behind the buttocks.

Step 6: Long legs

Action focus: 1 Put your feet straight and flat on the sofa, and 1 Put your feet bent on the ground, and lean your body in the direction of straight feet. After each action is held for 10 second, repeat it three times.

Stretching position: the muscles behind the thigh.

thigh

Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, repeat for 3 times.

Stretching position: front thigh muscle.

Step 8: thighs and hips

Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.

Stretching parts: muscles at the back of thighs and buttocks.

Weightlessness method

Walking for 45 minutes, losing 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.

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.

In addition, you can also do "slimming exercises" on your way to work.

If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.

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.

Reducing calorie intake combined with 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.

Reducing fat intake by 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.

optimum selection

According to the above methods, make a plan that can be implemented step by step. The most ideal combination scheme 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 first, so 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.