I am a junior high school student, with a height of 165cm and a weight of 120kg. I want to slim my thighs, calves and stomach. Losing 5kg a week is simple and healthy. I can't go on a diet I have stom

I am a junior high school student, with a height of 165cm and a weight of 120kg. I want to slim my thighs, calves and stomach. Losing 5kg a week is simple and healthy. I can't go on a diet I have stomach trouble. Even without stomach trouble, you can't go on a diet.

Healthy weight loss must be healthy and safe, such as weight loss products: fast and thin, you must choose the right method for yourself, and you can't blindly follow suit. Healthy weight loss is what every dieter wants to do. To get a slim figure, we must take appropriate measures. Don't be too hasty All kinds of weight loss methods and drugs have been tried, and they all hurt your health in the end. Not only the ideal of slim figure is reduced to ashes, but also the health of the body is damaged. Everyone has different reasons for obesity, and the most effective way to lose weight is not suitable for everyone. Obese people who want to lose weight healthily or want to keep slim must choose a healthy way to lose weight according to their physique, obesity reasons, living habits and so on.

Balanced nutrition+low calories+no reduction in human metabolism+no more than 4 kg of weight loss a week.

Achieving these four standards is healthy weight loss. With the improvement of people's living standards, many people, especially women who love beauty, began to use all kinds of diet pills and unhealthy acupuncture in a hurry to try to curb their increasingly fat figure. Weight loss experts in Lido, Beijing, said that this is not only easy to damage the body, leading to a rebound in weight loss, but also may shorten the life span or endanger life. Moreover, because the market of diet pills is mixed, the advantages and disadvantages are different, which leads to the confusion of the market of diet products and casts a shadow on people's weight loss. With the popularization of the concept of healthy and green life, more and more people favor healthy weight loss. Common healthy weight loss includes healthy weight loss exercise and healthy diet. Exercise to lose weight means insisting on exercise. Occasionally strenuous exercise will only increase the burden on the heart, damage the muscles and soft tissues, and stop the exercise and have the problem of violent rebound. Healthy diet refers to scientific and balanced nutrition intake, and don't go into the misunderstanding of fasting.

Exercise is the healthiest way to lose weight, but it can't be immediate. Therefore, the exercise must be persistent, and you can only burn it by walking for an hour or jogging for twelve laps (half an hour) in the stadium of National Taiwan University. This is the difficulty of losing weight through exercise. What's more, after exercise, the appetite is wide open, and the food calories accidentally input will exceed the calories consumed during strenuous exercise. Therefore, many people must cooperate with dieting in order to effectively burn excess fat in the body and achieve the purpose of losing weight. But dieting alone can effectively lose weight. In the first two weeks of dieting, the weight loss is the fastest, but the longer the dieting time, the less the weight loss.

Healthy weight loss index

There are 7 indicators for healthy weight loss:

1) The weekly weight loss is generally not more than 2 kg (which can also vary according to people's adaptability), and the maximum weight loss is not more than 4 kg;

2) Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat;

3) Ensure that the calorie intake can provide the minimum energy demand of the body every day;

4) ensure a balanced diet to meet the nutritional needs of the body and exercise;

5) moderate exercise, neither too little (ineffective) nor too much (burdensome to the body);

6) Have a good sleep (not a big sleep) to ensure the implementation of the most scientific exercise nutrition dual intervention diet;

7) Be able to maintain a good mental state and a relaxed mood.

Principle:

First of all, we should have a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple will do.

Second: Exercise more and have the habit of going to bed early and getting up early.

Third: don't deliberately lose weight, it is best not to take diet pills. Eating them is not only bad for your health, but also will rebound.

Fourth: It is recommended to run every day, which can not only enhance physical fitness, but also reduce weight appropriately, preferably in the afternoon.

Fifth: Modern people are overnourished, so they should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! Regular consumption will have a good weight loss effect!

Three principles of slimming

1. Staple food must be eaten, but it should be balanced and not overeating.

2. Don't refuse meat.

It is forbidden to eat sweets, wine and fruits with high sugar content.

Green weight loss health code

Avoid losing weight quickly: after losing weight quickly, it is not easy to maintain the weight loss effect, because the method of losing weight quickly is not a natural habit. When you are hungry, it is time for your body to burn fat: exercise for half an hour, and the effect of burning fat is the best. Pay attention to supplementing water after exercise.

Chew slowly every meal: this is the best way to satisfy and reduce appetite.

Avoid napping: seven hours' sleep is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. Sleeping but eating less will also be the main reason for getting fat.

Just have enough sugar and oil: reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.

Don't drink stir-fry soup: this soup is high in oil, easy to absorb and easy to make people fat.

Eat less in leisure time: the metabolic rate is low and the calorie consumption is low in leisure time, so the calorie of food should be reduced as appropriate.

Don't eat midnight snack: when you eat before going to bed, calories are most likely to be converted into fat and accumulated in your abdomen.

Don't eat leftovers: in order not to waste, it's hard not to get fat every time you put leftovers from bowls and plates in your stomach.

Fat people with weak willpower: We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life. Edit this exercise to lose weight

The best way to lose weight by exercise is to lose weight exercises. Weight loss exercise

It's spring, and the MM who love beauty should start dressing up. But after a winter of fat accumulation, what should I do with my skirt?

Simple weight-loss exercises, get rid of excess fat, the following is a demonstration of "sofa exercises" for you, MM people can easily lose weight at home [2] and get rid of the sequelae of obesity in winter. Step one: turn around.

Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Do it three times after each 10 second, and then switch sides.

Stretching position: left and right waist muscles.

Step 2: Side waist

Action focus: lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn.

Stretching position: left and right waist.

Step 3: Lift your hips and abdomen: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, bend your knees upwards, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time.

Stretching parts: muscles in the front abdomen and buttocks.

Step 4: Stretch your back.

Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times.

Stretching position: back muscles.

Step 5: Behind the hips

Key points of action: bend the front legs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the action lasts 10 second.

Stretching position: the muscles behind the buttocks.

Step 6: Long legs

Action focus: 1 Put your feet straight and flat on the sofa, and 1 Put your feet bent on the ground, and lean your body in the direction of straight feet. After each action is held for 10 second, repeat it three times.

Stretching position: the muscles behind the thigh.

thigh

Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, repeat for 3 times.

Stretching position: front thigh muscle.

Step 8: thighs and hips

Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.

Stretching parts: muscles at the back of thighs and buttocks. Weightlessness method

Walking for 45 minutes, losing weight for half a year 10 kg.

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Fixed exercise

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

In addition, you can also do "slimming exercises" on your way to work.

If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.

Strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Reducing calorie intake combined with walking

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

Reducing fat intake by lifting weights

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

optimum selection

According to the above methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.

Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week. Other methods

1. Skipping rope to lose weight

Skipping rope can not only help increase the power of lipolytic enzymes, promote the consumption of excess fat, but also reduce the stored calories, thus effectively losing weight. In order to really achieve the amount you want to lose, you must keep skipping rope for 30 minutes every day.

Step 2 swim to lose weight

Swimming is the most common way to lose weight in summer. Swimming is one of aerobic exercises, which can not only help you lose fat, but also enhance your physique and improve your immunity. It is worth noting that when swimming, you must do more breathing exercises to reduce hypoxia training. In addition, the swimming time should be more than one hour.

3. Jogging to lose weight

Jogging is simple and easy to master. Jogging is a comprehensive and easy-to-adjust exercise with excellent weight loss effect. Therefore, this sport is most popular with middle-aged women and women with weak constitution. Jogging has become a common way to treat obesity, depression, autism and lack of health.

Operation method:

The first step of running to lose weight: warm up before exercise

Before running, there should be a warm-up process to activate joint ligaments, stretch limbs and back muscles to help the body prepare, and then start with low-intensity exercise and gradually enter appropriate intensity exercise.

The second step of running to lose weight: duration

Generally, aerobic exercise requires more than 20 minutes, even as long as 1~2 hours, which mainly depends on personal physique. Aerobic running doesn't need to be done every day, just 3~5 times a week, or exercise every other day. Too few times can hardly achieve the purpose of exercise.

The third step of running to lose weight: running speed

After running, runners should pay special attention to running speed. For dieters, the most suitable running speed is "chatting speed", that is, the slow running speed when chatting with friends who are running together. In fact, only this speed is the speed that meets the aerobic exercise index, which will neither make people's heart beat too fast nor make people feel too tired. Because jogging takes a long time to take effect, jogging can start at a slow speed, which can make the body have a transitional adaptation period. After the body adapts, the running speed will gradually accelerate.

The fourth step of running to lose weight: running posture

Waist: The ideal running posture is pelvis up. Put your hands on your waist and feel the changes in your pelvis.

Sight: Sight is an important element of running posture. Your back will bend when you look down. So it's best to keep looking forward 15m or so.

Chin: Keep your chin down when running.

Arm: Bend your elbow 90 degrees gently, but don't use force. When running, your arms should swing back as much as possible, not forward.

The fifth step of running to lose weight: step by step

This is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be adjusted according to your personal situation, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise.

Effective time for running to lose weight:

The speed of running to lose weight depends on the specific situation of running, as well as personal physique, which cannot be generalized.

Generally speaking, if you jog for 30 minutes every time, 4-5 times a week, and eat regularly, 1-2 weeks can see the effect of losing weight. But if you don't insist on it well, or if you don't cooperate well in diet, such as eating emotionally or overeating, it will also have a great influence. So we can see the effect of running to lose weight according to the overall implementation.

4. Ball game method

All aerobic exercises can help you lose fat, and ball games are no exception. People with a strong sense of rhythm and interest are particularly keen on ball games. Most obese people at home and abroad regard ball games as a panacea for losing weight. Edit this passage of Chinese medicine acupuncture weight loss.

Under the guidance of the meridian theory of traditional Chinese medicine, acupuncture weight loss is a weight-loss treatment method to balance yin and yang, regulate viscera, run qi and blood, and dredge meridians by needling specific meridian points.

Acupuncture weight loss advantage

1, comfortable and beautiful

Good curative effect and little pain. At the same time of losing weight, acupuncture has miraculous effects of conditioning, soothing and beauty beauty, which is incomparable to other Chinese and western medicines.

2. Comprehensive conditioning

3. Safety and health sector

Acupuncture weight loss is safer, more reliable and harmless to human body. It is a safe, stable and fast healthy weight loss method.

Applicable people

Fashion white-collar workers: sit more and exercise less.

Postpartum hot mom: eliminate big belly and adjust appetite.

Obesity: eliminate big round face, unicorn arm, bucket waist and elephant leg.

Fashion beauty: shaping the figure and creating a charming S-shaped curve, which is convex and backward.

"Menopause" gains weight: remoulds youthful and beautiful figure, and removes all kinds of hard-to-lose fat.

Low calorie intake

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. if

Common high-calorie foods A person who consumes less than 800 calories a day can lose 10 pounds in 6 weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Control staple food and limit sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Eat less 1 meat, lose weight for 2 months 10 kg.

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Reduce food intake

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Every day 1 meal, liquid food for 5 weeks, minus 10 kg.

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

The best recipe for eliminating fat and shaping body.

Diet 1:

A bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast.

Chinese food: fermented bean curd spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.

Dinner, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.

Diet 2:

For breakfast, a bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.

Chinese food: scrambled eggs with tomatoes, fungus and celery, fried oil wheat vegetables and half a bowl of rice.

For dinner, spinach, pig blood and bean curd soup, fried potato shreds, and cold cabbage heart.

Dieting is the best way to lose weight. Eat less and don't deliberately go on a diet. Only a healthy diet can lose weight.

What can I eat to lose weight healthily? My experience can be used for reference. The healthiest way to lose weight is to refer to what I eat. After all, everyone's eating habits are different in different places. But in general, the calories are similar to the energy, which provides a healthy weight loss for a week as a reference.

Lose weight on Monday:

Breakfast: three slices of bread, coffee and apples (within one slice)

Lunch: rice (a bowl), fried potatoes and shredded green peppers, and a raw cucumber seaweed soup.

Dinner: boiled shrimp (several), boiled tofu, cold raw onion, celery, small bowl of rice.

Lose weight on Tuesday:

Breakfast: porridge (a bowl), bread (two slices) and grapes.

Lunch: Crucian carp radish bean curd soup, boiled eggs (1), vegetable salad starch.

Dinner: mung bean porridge (a small bowl), steamed bread (one), raw tomato sauce and a raw cucumber.

Lose weight on Wednesday:

Breakfast: oolong tea, kiwi bread and butter.

Lunch: roasted bamboo shoots, cold broccoli, boiled eggs and a bowl of rice.

Dinner: boiled shrimp (several), cooked tofu, cold raw onion and celery.

Lose weight on Thursday:

Breakfast: rice porridge (two bowls), whole wheat bread (one slice) and an orange.

Lunch: roast beef, vegetable salad, winter melon soup, raw tomatoes and a bowl of rice.

Dinner: corn porridge (a small bowl), steamed bread (one), roasted asparagus and a raw cucumber.

Lose weight on Friday

Breakfast: a boiled potato, coffee and apples.

Lunch: rice (a small bowl), stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.

Dinner: chicken, roasted carrots and cold celery.

Lose weight on Saturday:

Breakfast: cereal (a small bowl), oranges.

Lunch: a boiled egg, a bowl of fried sea fish and mushrooms with vegetables and rice.

Dinner: sweet potato porridge (a small bowl), cold spinach and cake (one or two)

Lose weight on Sunday:

Breakfast: a small piece of bread, green tea and apples.

Lunch: carrot, celery fried pork liver, boiled egg (1), tomato soup and a bowl of rice.

Dinner: mung bean porridge, garlic mixed with kelp, steamed bread (1 2), raw cucumber.

More importantly, the diet should be light, and at the same time, we should pay attention to eating on time and not skipping meals. This is the way to eat fruit in a healthy diet.

Fruit diet means eating nothing but fruit all day long until you are full. Of course, not all fruits are suitable for losing weight. The fruits that are more effective in losing weight are apples, kiwis and raisins.

Weight loss principle:

Eating fruit can make people lose weight in a short time, because eating only one kind of food can reduce our food intake. Especially high-fiber fruits can make our body metabolize faster and lose weight.

Fruit weight loss tips

1. The daily heat absorption shall not be less than 800- 1000 calories.

2. If you only eat fruit, protein's intake will be insufficient, so you can drink some milk every day to supplement it.

Don't eat only one kind of fruit, or the nutrition will be unbalanced.

Advantages and disadvantages of fruit weight loss

1. Lose weight quickly, but it is also easy to rebound.

2. Eating only fruit for a long time will lower blood pressure, and women's menstruation may be irregular or not come, or lead to split hair, so it is not suitable for long-term treatment.

3. Will be malnourished

Fruit weight loss q &；; A

Q: Is canned fruit the same as fresh fruit?

A: The process of food processing will lead to a large loss of vitamin C, a decrease in fiber and a decline in weight loss. In addition, most canned fruits are soaked in sugar water, and the heat will increase relatively.

Q: What fruit should not be used to lose weight?

A: Durian, litchi and longan are high in calories, so be careful not to eat too much.

Q: When is the best time to eat fruit?

A: Eating fruit in the morning can promote digestion. Fructose in fruit can increase blood sugar content and make you feel refreshed. Eating fruit between meals can reduce the rise of stomach qi.