1. Diet can help you lose weight: taking diet pills too early can lead to physical dysfunction, but you can't lose weight successfully. A balanced diet, especially increasing the intake of vegetables, fruits and whole grains, can help growing teenagers get higher and higher nutrition. 2. Exercise helps to lose weight: only exercise can consume excessive calories and help shape the health curve of the body. 3. Eat less snacks and only eat dinner: Snacks are very high in calories. A small bag of biscuits, chocolate and French fries is much higher than a bowl of rice and a piece of toast. If you don't eat snacks and eat normally, you can let your body absorb enough calories and not get fat. Stovepipe: To train charming legs, the following three simple exercises to tighten thighs are believed to be helpful to you. Fitness experts say that women's buttocks are particularly prone to accumulate fat, and the following exercises can tighten and adjust the lines of thighs and buttocks. Each movement is divided into two groups, each group repeats fifteen times and practices three or four times a week. Main attack action: 1. Pull your legs sideways, with your feet shoulder height apart, your toes forward, your knees slightly bent, and your hands on your waist. Keep your right foot still, bend your left knee and lean to the left. Make sure that your left knee does not exceed the heel position. Hold this action for two seconds, and then return to the starting position with your left foot. Turn to your right foot and repeat the above actions. 2. Hip stretches backward, right foot bends, sole bends, right knee bends at a 90-degree angle, left foot straightens up, and feet face the sky. Through your right foot, slowly lift your hips and try to reduce the height of your back from the ground. Then slowly back off, so that the lower back just leaves the ground, but not touching the ground. Hold the action for two seconds, lift it again, and then return to the starting position. Turn to your left foot and repeat the above actions. 3. Lie on your side, with your legs on the left, your legs straight, your left arm supporting your head, and your right hand supporting your upper body. Keep your left foot still and raise your right foot about six inches. Swing your right foot forward slowly, as far as possible, for one second, and then swing back for one second. Repeat this action fifteen times, then turn right. Slimming: Fruit plays a decisive role in slimming. My choice is to eat apples for breakfast, bananas for lunch and watermelons for dinner. How to eat fruit is equally important. Don't hold half a watermelon, eat it with a big spoon. Cut the watermelon into small pieces and remind yourself that you can only eat two pieces. Peel the peach, then cut the peach meat into small pieces with a knife and put it in a bowl, and cut it into small pieces with a toothpick to eat. Fruits with high sugar content, such as litchi and mango, can be made into ice cream. The method is as follows: firstly, peel and core litchi, and peel mango and put it into a lunch box. After filling two-thirds of the space, pour in low-fat yogurt, then freeze for two hours to enjoy the food. Of course, the amount at a time should not be too much. After dinner, implement a family exercise plan: stand, raise your hands above your head with your hands crossed and reversed, put your arms close to your ears, and breathe normally with your feet off the ground. It's best to keep this posture 15 to 20 minutes and brush your teeth immediately to prevent you from eating anything else because of your weak will. There is also sitting on the sofa watching TV, you must straighten your waist and keep your body straight. During the interval of watching TV, you can do exercise: two-thirds of your hips sit on the sofa, and then lift your straight left leg and right leg respectively. This action lasts for three to five minutes and is done eight to ten times a night, which has a good effect on reducing thigh fat. Yoga is also good, four times a week. Do bowel movement every Saturday morning, and drink a large bottle of warm salt water on an empty stomach during the exercise. If you are really lazy, you can clear your intestines once a month, that is, you can only drink water without eating on the rest day, which is conducive to discharging intestinal toxicity. You have worked hard all summer and your figure has changed, but it doesn't mean you have achieved anything. You have to consolidate in autumn and persist in winter.