I would like to ask you how to slim down your face, thighs and waistline.

How to lose weight on the face

“My face looks chubby, and it seems that no amount of face slimming cream has improved it. Is there any other way to make my face slimmer? Come down? ”

Of course there are many methods, but the most effective method seems to be exercise. Now follow us to exercise!

1. Puff your mouth like blowing bubbles and hold for ten seconds; then try to flatten your mouth and hold for 10 seconds. Can reduce fat on face.

2. Slowly raise your head, look at the sky, open your mouth, and push the tip of your tongue upwards, hold for 10 seconds; retract your tongue, close your mouth, slowly lower your head, repeat 10 times, to reduce the fat on your jaw.

3. Open your mouth slightly and move your mandible left and right, repeat 30 times. Just do it 2-3 times a day.

★★★★★★★A few tips for you★★★★★★★

■It’s easy to lose weight with staple food

People’s daily staple food is rice, Foods such as steamed buns and various types of rice and noodles are rich in nutrients, such as starch, protein, vitamins, etc., and are the main source of heat energy for the human body. Therefore, when dieting and losing weight, many people control and lose weight by reducing the intake of staple foods.

However, when making staple food, if the following preparation methods are adopted, the daily staple food can be turned into a diet food. The method is: put cooked rice and steamed buns in the refrigerator and store them for a period of time at 2°C to 4°C. The starch in them will become weight loss food that is not easily absorbed by the body. The principle is: starch granules swell and split in an aqueous solution at 60°C to 80°C to form a uniform paste solution, which is called gelatinization, which is the process of cooking rice and steaming steamed buns. Gelatinized starch is easily digested by enzymes and absorbed by the human body. However, when gelatinized starch is often left for a long time or when the moisture content is 30 to 60 and the temperature is maintained at 2°C to 4°C, it will become opaque or even precipitate (ie, starch aging). After eating this kind of aged food, starch is filled in the stomach. On the one hand, it is not absorbed, but at the same time, the feeling of hunger is reduced. What is more advantageous is that the protein in the staple food is almost not lost after these processes, and the main vitamins-B vitamins are also very little lost due to their strong stability. Therefore, this kind of weight-loss food only reduces the absorption of calories without affecting the absorption and utilization of other nutrients. The preparation method is simple, making it an ideal weight-loss food.

■Vegetables for weight loss

Leeks: Because they contain more fiber, they can promote intestinal peristalsis and facilitate defecation, thereby expelling excess nutrients and nutrients from the intestines. Metabolize waste products, which is beneficial to weight loss and cleansing the intestinal cavity.

Bean sprouts: contain a lot of water, low in fat and calories, especially mung bean sprouts.

Cucumber: It is one of the best vegetables commonly used in all seasons. Because it contains propylene glycol acid, which can inhibit the conversion of sugars in the body into fat, it can effectively reduce fat accumulation in the body.

White radish: It contains very low calories and contains an enzyme substance that can promote fat metabolism and reduce the subcutaneous accumulation of fat.

Winter melon: It contains high water content and low calorie content. It has obvious diuretic function, so it is effective in "cleaning up" the internal environment and losing weight.

■The TOP10 Best Ways to Lose Weight

The following 10 methods are regarded by experts as the best ways to lose weight. Based on an average daily intake of 2,000 calories.

1. Reduce caloric intake

Nutritionists believe that no matter what you control - protein, carbohydrates or

fat, what you ultimately reduce is calories. of intake. If a person consumes 800 fewer calories per day, he can lose 10 pounds in six weeks; if he consumes 500 fewer calories per day, he can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost.

Muscles are the key for the human body to consume calories and promote metabolism.

2. Eat less fatty foods:

Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight.

3. Reduce food intake. :

If you want to lose weight, you don’t have to give up your favorite foods. The important thing is to control them. If you like a certain food and eat a lot, you should pay attention to reducing the portion each time, not 4 times a week. Instead of eating 200 grams of meat each time, you can eat 100 grams each time. This will save you 1,200 kcal and reduce your weight in about 7 and a half months. It is recommended that dieters put one in the kitchen. Scale and put a warning sign to remind yourself of the weight of food.

4. Eat more liquid food:

Usually, it is very convenient to prepare liquid food. If you only consume liquid food or drinks, you can lose 10 pounds in 8 months. The liquid diet should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even lose 10 pounds in 5 weeks. Weight. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day.

Keep it off every week. Walk 5 kilometers once a day for 5 days in 45 minutes each time. You can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, the weight will drop faster. Some people may say "there is no time for walking." In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, you can eat some low-fat foods or fresh foods before or after walking. Fruit and drink more water to replenish body water lost due to sweating.

6. Regular exercise:

Performing regular exercise 3-5 times a week can be regarded as a way to reduce body fat and A good way to lose weight, gain muscle, and be energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can reduce 10 pounds in 3 months; dancing, 6 times a week, every time. 1 hour a time, you can lose 10 pounds in 4 months; swim 4 hours a week, you can lose 10 pounds in 4 months; ride a bike, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour , you can lose 10 pounds in 5 months. If you have not done any regular exercise before, you should do less at the beginning to avoid harming your body. Excessive exercise will increase your food intake, which will not achieve the goal of losing weight.

7. Strength training:

Strength training can strengthen muscles. The more muscles you have, the faster your metabolism will be. 45 minutes of weight training three times a week can be done within 10 months. Lose 10 pounds of weight. To avoid injury, ask a coach to help choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and number of weightlifting can be gradually increased.

8. Combining lowering calorie intake with walking:

Replacing Coca-Cola with soda water can reduce the daily intake of 150 kcal. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months. If you lower your calories even more and still keep walking, you can lose 10 pounds in 7 weeks.

9. Combining fat intake with weight lifting:

This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. . Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months.

10. The best choice:

Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake and strengthen Exercise and strength training. As long as you have confidence and persevere in doing it, you will be able to lose weight, strengthen muscles, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush.

Experts point out that women should ideally lose 1-0.5 pounds of weight per week, and men should lose 1-2 pounds of weight per week.

-------

Powerful waist reduction method - rhubarb paste massage

Suitable for people: People with partial obesity in the waist and abdomen

Implementation plan: The roots of the Polygonaceae plant rhubarb contain anthraquinone substances such as chrysophanol, emodin, and rhein. According to medical records, rhubarb has the effects of attacking stagnation, purging fire and cooling blood, activating blood circulation and removing blood stasis, promoting choleretic effects and reducing jaundice. It can increase intestinal peristalsis, promote the excretion of triglycerides and fat cholesterol, reduce the absorption of fat cholesterol and have the effect of losing weight and lowering lipids. It can also promote bile secretion and increase the content of bilirubin and bile acids in bile, which is helpful Improves the digestion and absorption of fat, while enhancing cellular immune function and anti-aging effects.

Rhubarb massage cream can be purchased at professional beauty and slimming centers. As for massage, you can ask a masseur to massage you at a beauty salon, or you can massage yourself at home after bathing every day.

Key tip: Persistence is victory - it is never too much to use this method. Generally speaking, you will see the effect on the day of massage. If you want to maintain it, you must persist.

Powerful waist reduction method - apple milk slimming method

Suitable for people: those who are slightly overweight and have healthy gastrointestinal health.

Implementation plan:

We only lose weight for two days at a time. Return to your normal diet on the third and fourth days, and then another two days. Generally, obvious abdominal slimming effects can be seen within the first cycle. If repeated for two to three cycles, the effect will be more stable.

Day one: 1 kilogram of apples (five or six, no more than seven). On this day, you can only eat apples, no water, no yogurt, or anything else! Just eat apples. When eating, wash the apple and eat it slowly and in small bites.

The next day: 1000 ml of yogurt or skimmed milk, divided into six or seven equal parts, drink one portion at a time. Drink only milk throughout the day and cannot eat anything else. Use milk instead of water when you are thirsty. (You can also drink milk and yogurt at the same time, but pay attention to the amount)

If you reach your ideal weight, you can use this method again. No water is allowed in the middle. Apples and milk cannot be mixed together and must be eaten separately for this to be effective. We cannot drink water because if we take in water during weight loss, the body will definitely consume the ingested water first, rather than the water in the body. If you cut off water on the day you eat apples, you will basically lose body water. On the day you drink milk, if the water content is almost reduced, it will be reduced to fat.

Key tip: Drinking milk day is very important, you cannot drink water. If you cycle a few times, the weight will definitely come down. And it will more effectively reduce body fat. It is recommended that this method be implemented on weekends as a good way to cleanse the intestines and lose weight.

Powerful waist reduction-waist and abdominal liposuction

Suitable for people: those with a relatively normal weight but excessive waist and abdominal fat.

Implementation plan: Waist and abdominal liposuction is a surface surgery that uses local anesthesia to remove excess subcutaneous fat through a small inlet (needle eye) on the body surface. A certain amount of sedatives are given before the operation, and long-acting analgesics are used during the operation. The analgesic effect can be maintained for 24 to 72 hours after the operation. Liposuction surgery on the waist and abdomen is a local weight loss surgery with less interference to the general condition.

However, because there are still some minor reactions and local exudation after the operation, heavy physical labor should be avoided for 1 week. But ordinary work is still fine.

Liposuction surgery is a traumatic surgery. During the recovery period, the scar shrinkage may cause slight unevenness in the local skin. Generally, it will disappear after the scar softens in 3 to 6 months. There will be some slight pain in the wound within 3 days after the operation, and you can do some gentle exercise to help the recovery of the liposuction area.

Key tip: Generally speaking, liposuction can achieve the effect of slimming the abdomen and waist at the time, and as time goes by, the slimming effect will be more obvious.

Now I will teach you the quick and easy exercise tricks for slimming your waist, so that you can have a charming waist in just a few days! Four-step waist turning exercise: Lie flat, bend your knees and put your feet on the ground, put your fingers next to your ears; after sit-ups, turn your upper body to the left (now exhale and relax your shoulders), then turn back to the front and lie down slowly. Do the same for the right side, repeat 10 times each. Lying with knees bent: Lie flat on your back with your hands flat on your sides and your knees at 90 degrees. Exhale and pull your knees to your right shoulder, return, and then pull your knees to your right shoulder, repeat 10 times. Side knee bend: Lie flat on your back with your hands flat on your sides and your knees at 90 degrees. Use the power of both feet to press to the right side of your body until it is 15 cm from the floor. Exhale, return, inhale again, and press to the left side. Repeat 10 times on each side.

How to do housework

Maybe you are a little lazy at first, so start being a hard-working "Cinderella" from today. Remember an important rule: avoid the light and go for the heavy. For example, don’t use a vacuum cleaner when sweeping the floor, use a rag and a broom, and consciously increase your physical activity; choose to wash and iron clothes at noon when the temperature is high, which will cause you to sweat a lot; cook yourself a delicate meal when you are hungry For a slimming lunch, "chefs" are generally not willing to eat the meals they cook, so they just control your food intake.

Coarse salt weight loss method

Coarse salt has the effect of sweating. It can discharge waste and excess water from the body, promote skin metabolism, soften dirt, and replenish salt and minerals. Substance makes skin delicate and tight.

Purchase a few bags of kosher salt at the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it on the abdomen. After 10 minutes, rinse the coarse salt with hot water, or massage it and then rinse it off, and then you can start taking a bath. Or, after taking a bath, sprinkle a large spoonful of coarse salt on the palms of your hands and massage your abdomen directly. Don't rub too hard to avoid rubbing the skin more rough.

If your skin is sensitive, remember to use a finer "bath salt" instead.

Massage method

This is the most commonly used abdominal weight loss method. The use of kneading movements and massage cream is very good for improving fat. Massage can increase the temperature of the skin, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and allow excess water to be excreted from the body. Take the navel as the center, make a question mark on the abdomen, and massage along the question mark, first on the right side, then on the left side, 30-50 times each, once a day.

Abdominal breathing method

First of all, learn the "abdominal breathing method": when you inhale, your belly swells; when you exhale, your belly shrinks. This is a necessary training for anyone who practices yoga or vocal practice. It helps stimulate gastrointestinal motility, promotes the discharge of waste from the body, smoothes airflow, and increases lung capacity.

When walking and standing normally, you should use force to shrink your abdomen and cooperate with abdominal breathing to tighten your lower abdominal muscles. You may not get used to it in the first day or two, but as long as you keep reminding yourself that "you can lose weight by shrinking your abdomen," after a few weeks, not only will your lower abdomen become flatter, but your walking posture will also become more attractive.

A simpler way is to spin a hula hoop for twenty minutes a day. If you stick to it every day, you will obviously feel that the fat on your waist is much less after a period of time. It is best to use a hula hoop that is heavier and has a smooth surface. Hula hoop made of small particles. You may feel pain or itching in your waist during the first few days after the procedure. This is a natural reaction and will be gone in a few days. You have to do it every day to see the effect.

--------

Introducing to you a very effective method:

In order to lose weight in the thighs, each exercise takes 30 minutes, and each exercise At least 3-5 times a week. Stick to less than moderate and moderate-intensity exercise, that is, reach 60% of your maximum exercise intensity, so that you can burn more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise and then gradually increase it. You can also flexibly control the intensity and time of exercise. If the intensity of exercise is low and easier to perform, the time of exercise can be increased. In terms of fat consumption, walking for 1 hour has the same effect as running for 20 minutes. Before implementing an exercise plan, it is best to ask your doctor to conduct a physical examination for you, and then choose an exercise intensity that is easy to perform without adverse reactions. In the future, the exercise time can be gradually increased, but the average increase in exercise time per week should not exceed 20. The best way to judge yourself is that your body can return to normal within 1 hour after exercise. In order to prevent injuries to certain parts of the body during exercise, you can do some preparatory activities first, such as jogging in place for a few minutes or doing stretching exercises. The best time to exercise is about 1-2 hours before meals, such as early morning and afternoon. Local exercises for thigh toning Stretching is one of the most effective ways to tone your thighs. With both arms hanging down, squat down on one leg and knee, keep your back straight, and stretch the other leg back until it is parallel to the ground; or in the same position, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to Do 3 sets (10 reps each) of this exercise on each leg. This exercise can also be performed while the body is standing. Stand on one leg and keep the body straight. Extend the other leg to the side and back, trying to keep the thigh straight and parallel to the ground. Leg stretching exercises can also be performed sideways. Lie flat on your side on the bed or the floor, with one leg close to the floor, and the other leg raised upward until the leg forms a 45-degree angle with the body, and then raise the upper leg at a 45-degree angle. Support yourself on a table or chair and raise your leg from the floor to your upper leg. This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the outer muscles in the past, thus maintaining the balance and symmetry of the thigh. After you've mastered leg extensions, try doing some strides. Take a big step forward until your back knee is about 15 cm from the ground, and then step forward with the other leg. It is best to start with two sets of 10 reps per leg. Then gradually increase the number of times. As with any other exercise, start slow and work both legs equally. The advantage of this kind of exercise is that it can change the relaxation state of the muscles and make them look more toned. Reasonable diet Experts believe that most people who fail to lose weight on their legs are mainly because they rely too much on exercise and do not pay attention to their diet. These people often significantly limit their caloric intake, but don't pay much attention to the role fat plays in it. Therefore, the diet should be low in fat and high in fiber. For example, eat more vegetables and fruits and less fat-rich foods, such as fast food.

Reference materials: /data/2006/0424/article_18421.html