1, weight-bearing training increases the base generation, aerobic exercise can help reduce body fat, but also increase body muscle mass, in order to improve the body's basal metabolic rate, so you can lose weight while sitting! You can also use aerobic exercise and weight-bearing training alternately, and the effect is more points.

2, set achievable goals, generally speaking, slimming is not only the possibility of thin parts, but also the possibility of the whole body. As for which side has less meat, it is considered to be a natural genetic decision; Therefore, it is most important to set the weight to lose first. Theoretically, if you consume 1 1,000 calories every day, you can lose 1 kg every week, thus setting your own weight loss goals.

Aerobic exercise can slim down the whole body. Similarly, because there is no such thing as local fat loss, it is better to start with aerobic exercise, at least three times a week, and choose an exercise that you can challenge for a long time, such as jogging, swimming, cycling or climbing stairs. You can also do it alternately, exercise at least 150 minutes a week, and your heart rate at least reaches a state of being able to talk but breathing slightly.

4, lower body resistance exercise, do some squats, lunges or exercises specifically for thigh and calf muscle resistance, can help train leg muscle tissue, at least twice a week.

5. Massage with hot water and cold water when taking a bath, and be sure to wash standing when taking a bath, which can also help you consume more calories. Rinse with hot water for two minutes and massage your thighs with your hands; Then wash with cold water for two minutes, and then massage your thighs with your hands. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of losing weight and stovepipe.