How can I lose weight quickly without abusing myself?

1. Change your eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.

2. Walking posture and sitting posture should be correct; When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse. 3. Cooperate with sports; Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.

4. When eating, the posture should be correct, chew slowly, the environment should be quiet, and chewing should be sufficient. Food should be cooked. Nowadays, popular cooking is semi-cooked, which makes the starch unable to be destroyed. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge. Eating healthy food yogurt and fermented milk can activate the substances necessary for digestion, help improve the intestinal microbial system, and thus prevent abdominal bulge.

5. Drink less carbonated drinks and chew less gum. When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.

6. Exercise a strong abdomen. A strong abdominal wall reduces bloating. Walking, drinking water, massage walking and drinking water are beneficial to flat abdomen. At the same time, you can do circular massage on your abdomen every day. Increase minerals and avoid premenstrual syndrome. If your waistline is bigger than usual before menstruation, you can try to eat foods rich in iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood) ...) These minerals can help you balance hormones and avoid this PMS.

Second, the shoulder exercises of slimming and beauty:

1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.

2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.

3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill. 4. Repeat the passing action 20 times. Move slowly, not by impulse. Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.

Third, calf movement.

1. Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.

2. Lift the heel up and press the fitness stick down with both hands.

3. This action is repeated 25 times.

Four, to deal with your lower body obesity, the best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.

Five, make your arms not fat:

1, exercise the inner arm to make it strong. Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times.

2. Make your arms nervous. Massage your shoulders with one hand and keep shrugging. The pressed hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.

3, improve the relaxation of the inner arm, put your hands and palms in your ears, stretch upward, and relax after standing for 2~3 seconds. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10. In muscle training, there are swimming, push-ups and other movements, as well as extended static movements. In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.

6. Foods that can eat fat: Fat can be eaten, but eating it reasonably will also eat your excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat.

Vegetables: Garlic contains sulfur, and the sulfur-based compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density cholesterol and help lose weight.

Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol. Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food. In recent years, most of the popular weight-loss products in the world are made of cereals and marine foods. For example, some diet biscuits take beans, cereals and marine foods as raw materials, extract and concentrate 32 kinds of nutritional elements and unique fiber components necessary for weight loss, and adjust the nutritional imbalance by absorbing excess fat in the body. A small bag of biscuits and a cup of yogurt or soybean milk for breakfast are healthy and slimming.