Get up at six o'clock, drink a glass of water first, then do simple warm-up exercises, and leg press stretches his waist or something. Jogging (aerobic exercise) for 30-50 minutes. I am jogging for 40 minutes, but I shouldn't be too slow. It is best to ensure that you will sweat after 20 minutes, and then keep running for about 30 minutes. This is the best effect. Try not to rest in the middle. If you are tired, you can slow down first and then recover. You can run less in the first few days, and gradually get used to running in the morning and then increase the time.) Go home at seven o'clock and walk for a few minutes, put the front toe of one foot on the steps below your house, straighten your legs and press your heels hard. Step on 10- 15 to change feet. Doing this again can stretch the leg muscles, make them elongate and slim, and it is not easy to cramp. Then do some exercise. You may sweat a lot before exercise, just wipe it, which will cause you to run away without taking a shower. I chose this exercise. Squat massage, cycling on the bed, crossing your legs, rolling your hips, etc. First, stand straight and squat with your feet together, stand straight and stretch your arms forward, especially your back must be straight and then squat (fast). Slow down and squat, then slow down and do two groups of 20, and then rest for 30 seconds in the middle of each group. Then massage thighs and buttocks, mainly patting, rubbing and hitting. The main point of the simple method is to go up and down 20 times at a time, followed by bed exercise. This will be very tiring, but it is also the key to burning fat. First of all, I think you should be able to ride a bike. Lie flat on the bed with your hands under your head and your legs at about 30 degrees to the bed. Do it 30 times in each group, and rest for 30 seconds between the three groups. At first, it will be very painful. My thighs and waist hurt a little, but this is the most important thing to lose fat. I was a little overwhelmed. Later, I thought that the cause of pain was burning fat. Hehe, give yourself a little spiritual strength and just stick to it. If it really doesn't work, do one less group and add it in a few days, but you must stick to it, otherwise you can't say that you can't lose weight. Only those who can persist can succeed. And cross-legged, legs are also at 30 degrees to the bed. First, lay the leg flat in a V-shape, then cross it into an up-and-down shape, and then change the leg into an up-and-down shape (upside down, the left leg unfolds at the top of the right leg, and then crosses it into a left leg at the bottom of the right leg). Do the same three groups. Each group takes a 20-minute break for 30 seconds. Roll your hips and lie flat on the bed. Your legs are bent into a curly shape. Your arms can hold your calves. Then put your arms flat on the bed. Take hips and arms as power supply points. The range of leg curl is that your knees can almost touch the side of the bed. Watch your hips and move slowly. In this way, we can do a group of 30. You are almost sore all over. But I feel very carefree, and I feel that all the meat has been tossed away by me. Haha, these are mainly made in the morning. After doing these exercises, I will have a rest 1 hour, and then I can take a shower. After taking a shower, I can have breakfast. Besides, if I have plenty of other time, I can pat two parts and rub them or something. As long as there are not too many conditions. Just do it at any time and get into the habit. And skipping rope. I will jump rope 2000 times this afternoon. Sweating feels great. By the way, if you want to reduce the taboos of these two parts, you can't sit often, and the sitting posture is not standard. These two points are very important, especially dangerous for office workers. Anyway, you have been sitting for 1 hour, so you should try to get up and walk. You should rub your legs and PP while walking. The most important thing is never to sleep. You can only sit down for 30-60 minutes. Just keep your back straight so that you can exert your strength. On PP instead of waist, I developed the habit of personal temperament. What about diet? I just want to eat whole wheat bread, boiled eggs, egg whites and milk in the morning. You can eat more vegetables or less lean meat at noon. I choose rice steamed bread, which has higher calories than rice, but I don't care much about my diet. Avoid being too oily, too sweet and too spicy. In the evening, I only eat an apple and drink more water. If you are hungry, eat two apples. Haha, do your best anyway. Eat less high-calorie food, especially don't drink water 2 hours before going to bed. Well, the reason why I said so much about losing weight is because I find it difficult to lose weight in some parts of my body. Secondly, I mainly rely on exercise and diet to prevent me from getting fat. Even better, I will make my whole body slim, so that my legs and hips will naturally slim down. In addition, I can better lose weight in these two parts through some exercise. Do some of the above exercises before going to bed. Don't choose all of them. Many people who sleep badly want to lose weight. More people want to lose weight quickly, but that is a dream after all. If you don't want to lose weight healthily, you can drink XX tea for liposuction or something. It is said that the effect is super obvious, but no one can guarantee the impact on your personal health. Losing weight is more than just losing weight. I think it's more about letting you know yourself. Can let you know whether you can stick to what is good for you, in fact, any method will have an effect, but the effect is obviously not obvious, but no matter what method, you need to stick to it