Lower body fat, soft muscles, easy to phlegm, edema, eat less and not lose weight, cold hands and feet.

1. Take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism.

2. Never go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting". Because obese people need to lose weight and make up for themselves if they want to succeed.

3, drink warm drinks or tea, "never" drink cold drinks. Otherwise, the success rate of weight loss will be greatly reduced.

4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great warming effect on the body and will improve the basic metabolic function.

5, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate.

If you have the following characteristics:

The whole body is obese, muscular, prone to sweating, constipation and high blood pressure.

1. Take more baths or foot baths at least twice a week to promote blood circulation and strengthen metabolism.

2, reduce food intake, the biggest weakness of yang obese people is frequent overeating.

3. Drink more warm drinks or tea. If you really want to drink or eat some frozen food or drinks, you must drink a cup of warm water first. Never eat or drink cold drinks or food on an empty stomach.

4. Eat more vegetables and fruits.

5. Avoid fried, greasy food and sweets. .

6, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate. How to exercise to lose weight?

Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.

First, avoid strenuous exercise.

Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply, accounting for a large proportion.

For example, sugar and water are prone to hunger and thirst, which will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise and stop playing.

The result, of course, is that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.

Second, insist on aerobic exercise.

Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.

The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.

The best exercise time is 7-8 pm.

In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.

In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss. various

Swimming is the most recommended exercise in weight loss. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight. Swimming is good for losing weight.

The reason is: 1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. Meanwhile, water

The thermal conductivity is 24 times higher than that of air, and the water temperature is generally lower than the air temperature, which is also conducive to heat dissipation and heat consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious. 2.

It can avoid sports injuries of lower limbs and waist. When carrying out weight loss exercise on land, because obese people are heavier, their bodies (especially their lower limbs and waist) have to bear great gravity load, which reduces their exercise ability and is easy to lose weight.

Interest in sports is greatly reduced, and it will also damage the joints and bones of lower limbs. Swimming is carried out in water, and a considerable part of the weight of obese people is borne by the buoyancy of water, so the lower limbs and waist will be much easier, and joints and bones will also be affected.

The risk of injury is greatly reduced. 3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above original

So obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents. ? Skipping rope to lose weight some foreign fitness exercises

Sports experts especially admire skipping rope in recent years. Because it has many advantages: 1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season.

Exercise, and especially suitable for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. do more exercise

Plant organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia and other diseases.

Symptoms, depression, menopausal syndrome and other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health. In view of the uniqueness of skipping rope to women

Health care function, French fitness expert Mock specially designed a set of "step by step skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump again after 3 months 10 minute.

Clock, can it be "continuous jump" every day after half a year? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

Physical exercise. Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: 1. The captain should wear soft and light high heels to avoid ankle injury. 2.

The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. 3. It is best to choose lawn, wood floor and mud with moderate hardness, and never jump rope on hard cement floor to avoid injury.

Injury to joints and easy to cause dizziness. 4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Fat people and middle-aged women should lift their feet at the same time. Meanwhile, don't jump.

Too high, so as not to damage the joints due to excessive load. 6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope. ? "Weird Walking" Fitness is walking.

Jogging and walking are the most common forms of exercise. In fact, walking in a variety of postures is of great benefit to getting rid of diseases, prolonging life and keeping fit. Here are a few examples: tiptoe: lift your heels and tiptoe.

It can promote the tension of the foot heart and the flexor muscles at the back of the calf, and is beneficial to dredge the meridians of Yin San. Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen exercise.

The extensor muscles in the front of the leg are beneficial to dredge the Sanyang Meridian. Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue. Walking backwards: When walking backwards, relax your whole body and knees.

The joints are not bent, and the arms can swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain. Walking on both sides: Squat down slowly, put your hands on the ground, with your back slightly parallel to the ground, grab your ankles with your hands and move forward slowly. It can increase blood supply to the head, reduce the burden on the heart, and treat cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases.