Here are the specific methods:
method reducing weight
1. neck movement: stand with your legs apart, head forward, back, reset, turn left, turn right, turn around, turn left in a circle, and do it four times in one cycle.
2. Around the arm: stand with your legs apart, lift your arms up, 4 times forward and 4 times backward, and do it twice.
3. Chest enlargement: Stand with your legs apart, vibrate after your arms are flexed, and vibrate for 4 times after your arms are straightened.
4. Body rotation: 4 times left and right, do 2 groups.
5. Forward bend: 8 times.
6. systemic circulation: take the waist as the axis, turn around and do it twice.
7. Kick: before and after 10 times, and do 2 groups.
8. leg press lunges forward: 4 times left and right, and do 2 groups.
9. Side leg compression: 4 times left and right, 2 groups.
10. Squat and stand up: 12-20 times.
1 1. Turn your feet around your wrist: 12 times each.
12. Sit-ups: 8- 15 times, and do 3 groups.
13. Push-ups: 8- 12 times, and do 2 groups.
14. Relax for 3 minutes. The appropriate time for each exercise is 40-60 minutes.
15. Adjust the biological clock and develop good living habits. I get up at 6: 30 every day and go to bed around 10: 00 in the evening, because I can guarantee to defecate every morning.
16. Two big buns, a bowl (medium bowl) of soybean milk and noodles (or rice noodles) for breakfast;
17. Lunch: two bowls of rice (small bowls), one stir-fry and a little meat.
18. Dinner: Eat around 5 pm, with raw fruits and vegetables (tomatoes and other vegetables that can be eaten raw) and a bowl (small bowl) of rice. Make sure your dinner is oil-free and eat some oily raw vegetables. Don't drink water after seven o'clock!
19. Walk for at least half an hour at night, and don't drink water after exercise.
20. Eating a good breakfast is the key to a day's metabolism.
2 1. 25 ~ 30 grams of fiber per day can't be consumed and absorbed by human body, but staying in the body for a long time will produce satiety and reduce the desire to eat.
23. Eat fiber in the morning: for example, adding fruits and vegetables to breakfast will help control appetite in the afternoon.
24. Don't eat too little. Hungry bodies automatically store fat. The correct way is to eat healthily.
25. Two meals a day, recommended meals: milk, yogurt, fruit, nuts, meals: morning 10 or so, around 3 pm.
Eating less and eating more is good for slimming.
26. Three or two staple foods and carbohydrates a day are the fuel of the body. Rejecting staple food means a quick rebound.
27. Using dinner to get rid of edema and eating food to get rid of edema can help us get rid of toxins after a hard day. Bitter gourd and wax gourd in vegetables can get rid of edema, and the staple food can eat mung bean soup and the like.
28. Fruits and vegetables 1 kg 4 Liang, 500 grams of vegetables and 200 grams of fruit every day.
29. Taking 1000 mg of calcium every day, and taking 1000 ~ 1500 mg of calcium every day on average, you can lose 2.7 kilograms more in three months.
30. People who eat 250 grams of dairy products every day and eat more low-fat dairy products have less fat than the average person.
Try to have dinner early.
3 1. Eat fish four times a week. Omega-3 fatty acids in fish help to break down fat.
32. Take one serving of food at a time, and only take out 1 serving of food every time you open the refrigerator, such as a yogurt or a small piece of chocolate. The idea of taking out the whole box and putting it back after eating the rest often leads to the result that there is nothing left after eating.
Don't eat in front of the refrigerator or pantry, go to another room and sit down and enjoy the delicious food you get.
34. Eating 1~2 kiwifruit and the nutrients in kiwifruit after meals is helpful for food digestion and fat decomposition.
35. Dinner should be as early as possible, and it should be finished four hours before going to bed.
Eat less greasy food.
36. 50 grams of nuts a day contain trace elements that help catalyze fat.
37. Drink boiled water slowly: drink 6 ~ 8 glasses of water every day, and drink slowly to avoid edema.
38. Less salt: no more than 6 grams of salt per day.
39. Try cooking with olive oil.
40. Oil-free cooking can use soup, wine, lemon juice, etc. Instead of cooking with oil.
Buy small bags of snacks
4 1. The use of flat-bottom non-stick pan and flat-bottom non-stick pan can make food non-stick to the oil on the bottom of the pan and reduce at least 100 calories per meal.
42. Using the nozzle oil bottle, you only need to spray a little oil on the food surface every time you cook, which can reduce the heat.
43. Roasting, boiling or steaming are often used instead of frying and stewing to reduce calorie intake.
44. Remove the visible fat, prepare a pair of scissors in the kitchen, and remove the visible fat on the ribs, under the chicken skin and under the skin; When cooking soup, wait until the soup is cold before removing the oil slick.
45. Eat less chicken skin. Chicken breast with skin contains 300 calories, while chicken breast without skin contains only 190 calories.
46. Eat more fruits
47. Don't eat sweets when you are tired. Sweets will consume the body's vitamin b 32. Homemade dessert and 60 grams of ordinary ice cream, containing fat 10 grams and calories 160 calories.
48. Drinking soup and food can reduce the calorie intake by 26%.
49. Eating warm food and too cold food will lower your body temperature and slow your metabolism. Usually, vegetables are cold before they are cooked, so eating salad raw may not help you lose weight. The best way is to boil vegetables in water before eating them.
50. Eat foods rich in vitamin b6: Vitamin b6 is an important vitamin for metabolizing protein and carbohydrates, and also a "catalyst" for lipolysis. It is recommended to get it from food. Bananas, carrots, soybeans and chicken are rich in vitamin b6.
Drinking coffee can delay hunger.
5 1. Eat more tomatoes, which are rich in lycopene, which can reduce calorie intake, reduce fat accumulation, supplement multiple vitamins and maintain nutritional balance.
52. Healthy snacks, apples or carrots were rated as the best weight-loss supplementary food.
53. Order a meal: Choose a meal in a day and specify the type of food. For example, starting from today, we will only eat vegetarian food and porridge for dinner every day.
54. 1 spoon homemade salad dressing and mayonnaise contain 100 calories, while ketchup contains only 16 calories. Using ketchup instead of mayonnaise to mix salad can reduce 84 calories, and if mustard, lemon juice or apple vinegar are used instead, the calories will be lower.
55. Eat thin pizza. Usually, a thick pizza contains 350 calories, while a thin pizza contains only 220 calories.
Chew every bite of food for a long time.
56. Chew each bite of food 20 times.
57. Using small plates to pack food can reduce food consumption by one third.
Eating Chili peppers in the morning and red peppers for breakfast can reduce the amount of food for lunch and dinner.
59.3 cups of green tea and catechins in green tea can inhibit lipolysis and improve metabolism. Drinking three cups of green tea a day can reduce the waist circumference by about 5% for three months.
Drinking coffee and unsweetened coffee when you are hungry are good low-calorie drinks, which can delay hunger. It is best to drink coffee without * * *. Special note: people who feel uncomfortable drinking coffee at ordinary times should not try it.
Don't starve yourself.
6 1. Slow down, stop, it takes 20 minutes for the stomach to digest food, and then it will spread the sense of satisfaction to the brain, so eat slowly before you feel "full", stop between dishes, and stop when you are seven minutes full, which can reduce the calorie intake.
62. When sitting in front of the mirror, you will pay special attention to your diet. Eat gracefully and the speed will naturally slow down. At the same time, when you eat in front of the mirror, you will think more about your health-no matter how fat you are, it won't look good. Let's eat less.
63. Don't starve yourself. Being hungry for a long time will make your body feel "very scarce", and as a result, you will eat far more than you need. I can't stop even if I'm full. I'm a little hungry but not particularly hungry. This is the best time to eat.
Reduce leg muscles
1. I stopped running ~ ~ I ran in February, and the rebound was thicker than before.
2. Don't ride a mountain bike. Mountain bikes use the muscles of your thighs. The more you ride, the more developed your thighs will be.
3. Drink more white water. Most people who are obese in the lower body don't like drinking water.
4. Doing leg press stretching exercise when you have nothing to do can correct muscles for a long time, especially after exercise, or it will develop horizontally.
5. Do leg lifts every night, 50 times for the left and right feet. Methods: Lie on your side, fix your chest with your hands at 90 degrees, and lean sideways as far as possible to know the height you can't lift. Pay attention to slow down the leg and don't let it fall off naturally. Lift 50 times repeatedly and change sides. (If this happens, apply slimming cream and wrap it in a film. )
6. Keep beating the leg muscles every day until they relax.
7. Then do leg stretching exercises.
8. Lie flat on the bed and stick your whole leg on the wall at right angles to your body for half an hour every day (massage with slimming cream or essential oil is better).
9. Kneel for about fifteen minutes every day. When kneeling, you can walk with your legs on your knees and keep your upper body straight. During this period, you can read books, watch TV and listen to songs. If you persist in this way for a month, your thighs will lose a big circle. It's best to do it before going to bed.
10. Hold an object with one leg straight, and lift the other leg back, forth, left and right to do kicking exercises. Watch TV and do squats. Stick to it for a month and you will naturally lose weight.
Thin face
1. Try to puff your mouth like a bubble for ten seconds; Try to pucker up again and hold on for 10 second. Can reduce the fat on the face.
2. Look up slowly, look at the sky, open your mouth and send it up with the tip of your tongue 10 second; Retract your tongue, close your mouth, slowly lower your head, and repeat 10 times to reduce mandibular hypertrophy.
3. Open your mouth slightly and move your jaw left and right. Repeat for 30 times. Just do it 2-3 times a day.
4. Put the four fingers except the thumb together, put them on the face about the position of the upper and lower molars, draw a circle on the face, pat it gently from the inside out for three to five times, switch to the other side after one side is finished, and repeat for five times. When moving, if the mouth muscles relax, it will appear slightly open.
Different from simple massage, face-lifting cream should be applied before face-lifting massage, and then massage acupoints should be pressed. The steps are as follows:
5. Apply face-lifting cream to relax facial muscles. Massage starts from the chin, reaches the ear, and then massages outward with the forehead as the center. Eye massage is a rotary massage from the nose to the corners of the eyes.
6. Press the depression of clavicle with palm or finger to stimulate lymph. If the nail is too long, press the clavicle depression tightly with "finger pulp", let go of the finger after 3 seconds, and do it for 3 times in a row.
7. Lift the dents on both sides of your chin with your thumb. The total weight of the head is supported by the thumb, that is, the head is held up with the thumb, and each action is 3 seconds, and the same is done 3 times.
8. Press the mandibular depression upward. Press upward along the facial lines, so that the facial lines are gradually clear, and the action should be strong but avoid stabbing the chin depression. Do the same for 3 times, 3 seconds each time.
9. Gently stroke from chin to ear. From the chin to the back of the ear root, then from both sides of the nose to the depression under the cheekbone, and finally back to the ear, do a smooth massage back and forth, and do 10 back and forth.
10. Massage the forehead. Gently massage your forehead horizontally with your index finger, middle finger and ring finger, and stretch your forehead back and forth with 10.
1 1. Press down the inner corner of the eye with your thumb. Press the inner corner of the eye tightly with your thumb to make the eyelid muscles firm, but pay attention to relax your eyes, 3 seconds at a time, and do it 3 times.
12. Gently press from the inner corner to the outer corner. To tighten the eye skin, be sure to press down along the bone line below the eyes. Press from the inner corner of the eye to the outer corner of the eye, and press from the inside out for 3 times, each time for 3 seconds.
13. Massage the eyelids along the brow bone. Gently press your eyebrows with your index finger and massage along the upper bone of your eyes to the end of your eyes. Do it three times, three seconds at a time.
Cosmetic food
Wax gourd and corn soup: Because wax gourd and corn have the function of removing fat and edema, and the cooking method of this soup is very simple, drinking it for a month or two will definitely have an effect.
If you have tried all the face-lifting exercises and massage methods to no avail, or you need to have a beautiful face immediately because you want to attend an important activity, face-lifting makeup can help you achieve your wish immediately, and simple makeup can achieve the magical visual effect of face-lifting In addition, the use of various face-lifting products in daily care can also play a certain face-lifting effect.
Common sense: four factors of fat face
1, Fat: Obesity of the body is not only reflected in the waist, abdomen and limbs, but also in the face. Too much facial fat and little exercise can easily turn into a chubby apple face.
2, facial bones: If you are born with "big face" and "big bones", then no matter how thin you are, it is impossible to become a beautiful woman with a small face.
3, muscles: facial masseter muscles are developed, which is also a major factor leading to your face fat.
thin leg
Slender legs
1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.
2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired.
3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest!
4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.
Subway leg reduction method
It takes as little as five minutes and as much as half an hour by subway, so use this time to do sports.
Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off.
{Office Leg Reduction Method}
When you go to the copier to copy or fax, you might as well lift your feet at a 90-degree angle first. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs.
Food leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles. When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Thinner thigh
1, the thigh is thin inside and outside.
Starting from standing at attention, open your feet about 70 cm and put your hands on both sides of your legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second.
2. Before and after thin thighs
Stand at attention with your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance.
3. Front side of thin thigh
Stand at attention with your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up.
Bananas, apples, papayas, celery and tomatoes, which are good for legs, have the function of reducing swelling and losing weight.