1, the rule of three meals: eat early, middle and late at a fixed time, and finish dinner before 19, which can reduce the desire to eat snacks.
2, concentration: concentrate when eating, let yourself feel full, refuse to watch TV series or play mobile phones.
3, drink plenty of water: the daily drinking water should not be less than 2000 ml, especially 200~300 ml 30 minutes before meals, which can reduce hunger and promote metabolism.
4. Simple cooking: It is not recommended to use simple cooking methods such as steaming, stewing, boiling and cold salad.
Second, change bad posture.
1, waist and abdomen straight: lying half or leaning on a chair, it is easy to accumulate fat on the stomach, resulting in abdominal obesity. Keeping the posture of upright abdomen in daily life can effectively exercise abdominal muscles and narrow waist circumference.
2, reduce sedentary: don't sit for a long time, stand up and exercise for 5~ 10 minutes every half hour.
3, good walking posture: when walking, you need to hold your head up and chest out, your eyes look forward, your toes look straight ahead, your body stays relaxed, and you step forward.
4, the correct standing posture: when standing, the chin is slightly adducted, the abdomen is slightly tightened, and the center of gravity is slightly forward.
Third, moderate exercise.
1, aerobic exercise: such as running, skipping rope, leg lifting, skipping rope by bike, etc. , each time should reach more than 30 minutes, 4~5 times a week, can promote fat consumption.
2, strength training: such as flat support, belly roll, hip bridge and so on. It can increase muscle strength, improve muscle quality, consume more calories during exercise, improve basal metabolic rate and help fat burning.
Fourth, the Sailor Competition.
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