Practice has proved that it is an effective and feasible method to shape body and consume fat through exercise, but if you pay attention to diet and exercise properly, you can get twice the result with half the effort. Fitness center is certainly a good choice, but the thought of adding a lot of money will make you flinch. In fact, as long as you master the main points and persevere, you can also achieve the effect of body shaping at home. Body-building gymnastics 1, lying on the bed, lifting your legs up, doing 30 groups and doing 4 groups. 2, legs apart, hands flat on both sides of the body, rhythmically lift the waist up, be careful not to be too big, do 4 groups. 3. Lie on your side on the bed, hold your head with one hand, hold the bed with the other hand, and lift your legs sideways. When lifting the leg, pay attention to toe down, heel up, and curl up the other leg, not too fast. Do 20 on each leg, rotate the legs and do 4 groups. 4. When you finish the side leg lift, remember to pat the sore part of your leg with your hand to relax your muscles. Can you lose weight by eating, drinking and drinking? It sounds like a joke, but it's true. A healthy way to lose weight doesn't have to be frugal, but three meals a day should cover everything. The key is to reduce fat and calorie intake. As long as we grasp this and prescribe the right medicine, we can lose weight while enjoying delicious food. Eat and drink 1. Distribute three meals a day reasonably. The amount of breakfast and lunch in three meals a day can be more, and dinner should be eaten as little as possible or replaced with fruit to prevent indigestible food from accumulating in the abdomen. Eating food with large volume and low calorie can make you full and not get fat. Vegetables such as wax gourd, cucumber, cabbage and beans have the lowest calories. Among fruits, watermelons and apples play a good role. 3. Try to choose foods with low fat content for three meals, and pay attention to protein's supplements, such as eating low-fat fish and drinking skim milk. Eat more fiber-rich vegetables, such as leeks, broccoli and beans. , can achieve the effect of detoxification. Drinking more tea can eliminate body fat. Oolong tea, lemon tea, Pu 'er tea, chrysanthemum tea and hawthorn tea all have the effects of detoxification and fat reduction. 5. Use less high-calorie seasonings such as oil, sauce and vinegar when cooking, and use natural seasonings such as onion, ginger and garlic instead. 6. Don't drink stir-fry soup. Cooking soup is high in oil, which is easy to make people fat and destroy the effect of losing weight. 7. Don't eat supper, and try not to eat 4 hours before going to bed, otherwise the food will easily pile up and turn into fat. 8. Alcohol also belongs to the category of high calorie, which is second only to fat. Pay attention to alcohol as well as diet. ■ slimming misunderstanding 1. Slimming can be done quickly. Losing weight is actually a long process, and it is impossible to see the effect immediately within three to five days. 2. only do partial slimming. Focusing on a certain part of slimming is similar to "treating the headache and treating the foot pain", which can not achieve the overall effect. 3. The greater the exercise intensity, the better the slimming effect. A lot of strenuous exercise does not provide good conditions for fat consumption, but only makes muscles thicker, the heart is overloaded and easy to get hurt. 4. Don't eat breakfast. Physiologists study human metabolism better in the morning than in the afternoon. Skipping breakfast will reduce the metabolism of the body, hinder the absorption of nutrients and make the body weak. Stopping exercise will make people fat. The key to getting fat after stopping exercise is not to stop exercising, but to eat as much food as when you stop exercising, so that the calories taken from food greatly exceed the calories consumed, which leads to obesity.