I'm 178, and I weigh 96 kg. Please give me an accurate way to lose weight ~ ~ kneel down and thank you.

Healthy weight loss should be a safe, healthy and effective way to lose weight. Specific to individuals, we should choose foods and methods to lose weight according to our physical characteristics. For example, some people are obese because of overeating, and overeating is probably due to psychological reasons, such as serious difficulties, setbacks and even psychological shadows. At this time, what dieters need to do is to face difficulties bravely, solve difficulties, or see a psychologist or even a hypnotist, in order to lose weight fundamentally. For another example, some people are obese because of their cold constitution, which leads to a lot of fat on their bodies to keep warm. At this time, dieters should go to Chinese medicine to recuperate their bodies instead of adopting a fruit and vegetable diet. This is obviously a way to aggravate yourself, and ultimately ruin your body.

Healthy weight loss must be healthy and safe, and you must choose the right method that suits you. You can't blindly follow the trend. 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 effective diet is not suitable for everyone. If you want to lose weight healthily, you must choose a healthy weight-loss product that suits you according to your physique, obesity reasons and living habits, so as to achieve the purpose of slimming and beautifying. Healthy weight loss can not blindly use weight loss products, you should choose the way that suits you, so as to lose weight healthily.

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 various diet pills and acupuncture in a hurry, trying to curb their increasingly fat figure. Weight loss experts in Beijing said that it is not only easy to damage the body and lead to weight loss rebound, but also may shorten life expectancy 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.

3 Health Indicators Editor

Healthy weight loss has 12 indicators:

1) Weight loss is generally not more than 2 kg per week (it can also vary according to people's adaptability), and it is not more than 4-6 kg at most;

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) Being able to maintain a good mental state and a relaxed mood;

8) Eat a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple can be used;

9) Don't deliberately lose weight. It's best not to take diet pills. Eating them is not only bad for your health, but also will rebound;

10) Exercise more and get used to going to bed early and getting up early;

1 1) It is recommended to run every day, which can not only enhance physical fitness, but also properly lose weight, preferably in the afternoon;

12) Modern people are overnourished and 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!

4 weight loss principle editor

Dietary principle

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.

Reduce calorie intake

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six 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 calories per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

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.

Motion principle

1, protein before exercise.

Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.

2. Exercise should be diversified.

I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.

3. Keep the training interval

People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.

4. Healthy and reasonable diet

Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.

5. Warm up before exercise

It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.

Exercise in the morning

Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.

be concentrated

The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.

8. Consciously exercise the upper arm.

The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower parts are heated at the same time, resulting in1+1> The effect of 2. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.

9. Breathe through your nose

When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times.

10. Exercise on the beach

This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.

Precautions after exercise:

Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.

After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables.

Don't drink plenty of water after exercise, because water is absorbed by the stomach and enters the blood, which will increase blood circulation and burden the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour. [ 1]

five

rope skipping

Skipping rope is an aerobic exercise that is very suitable for losing weight. Moreover, the cost of skipping rope is relatively low, and the venue requirements are not very strict. You can also exercise at home. Skipping rope for 30 minutes every day can consume 44 0 kilocalories, and it takes 7200 kilocalories to lose 1 kg of fat. Skipping rope can lose 1 kg of fat in less than 5 hours. Therefore, MM who wants to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to massage and knead the calf, relax the tense calf and prevent the calf from becoming a muscle leg.

swim

Swimming is best for summer. It can not only resist hot weather, but also lose weight, which can be said to be a combination of weight loss and entertainment. And swimming can consume a lot of calories, and butterfly swimming can consume 470 kilocalories every 20 minutes. So don't just think about playing with water after going to the swimming pool in summer, spend half an hour and burn fat. However, it should be noted that people will be particularly tired and hungry after swimming, so they should do a good job of diet control after swimming to ensure that the calories consumed will not be supplemented.

Play badminton

Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal. Many girls like playing badminton. However, it should be noted that if you haven't played badminton for a long time, you will be very weak after practicing once the next day. So massage your arms after playing badminton. Regular practice of badminton can also improve the flexibility of the body.

play squash

The fastest way to lose weight in summer is to play squash. Playing squash consumes a lot of calories, which can make you lose weight quickly in a short time and excrete fat and toxins from your body. Playing squash for 30 minutes every day can consume more than 450 calories. But playing squash requires a venue and a high reaction speed. It's a little difficult for MM to exercise.

play volleyball

Playing ball is a kind of exercise that burns body fat. Besides playing badminton, you can also play volleyball by burning calories. You need the strength of your arms and legs when you play volleyball, so you can choose to play volleyball if you want to lose your arms and legs. Playing volleyball for 30 minutes every day can consume 160 kcal.

Weight loss training

Weight loss gymnastics

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, gently stretch out, 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 training

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 while riding, lift your legs together about 5 cm off 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 keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Comprehensive training

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 your calories a little more, you can lose 10 kg in 7 weeks by following the above instructions.

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.

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 have confidence 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 first, so try to add them slowly. 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.

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.

Traditional Chinese medicine lose weight

1. acupuncture weight loss.

Stimulating meridian points can help you improve the functions of hypothalamus-pituitary-adrenal cortex and cross-coupling-adrenal medulla. Therefore, not only the basal metabolism is accelerated, but also

Magnetic meridian method

Accelerate fat metabolism, thereby increasing heat energy and consuming excess fat. Finally, it can adjust, repair and improve the natural balance of the human body.

2. Meridian diet.

(1) magnetic meridian method. Traditional Chinese medicine has its own unique form in slimming meridian, also called magnetic meridian method. The formula originated in Qing Dynasty, which means adding a magnet to traditional black plaster and sticking it on the navel to lose weight.

(2) Acupoint slimming method. Chinese medicine also has a method of "pushing abdomen" at acupoints and meridians. Massage specific acupoints and adjust the meridians in specific areas, so as to adjust the functions of the five internal organs and endocrine system and achieve the purpose of losing weight. Acupoints can relieve hunger and help control diet.

(3) Cupping to lose weight. Cupping to lose weight is also a form of meridian weight loss. Under the guidance of traditional Chinese medicine theory,

Cupping to lose weight

Explore and summarize the essence of meridian theory, treat meridian points professionally, make the body fat decompose quickly, detoxify and clear heat, so as to achieve the slimming effect of reducing fat.

Western medicine lose weight

Classification of diet pills

The mechanism of action of various diet pills can be roughly divided into the following four types.

1, appetite suppressant

(1) Amphetamines and their analogues, including benzyl methamphetamine, amfepramone, dextroamphetamine and phenylbutylamine. \

(2) Fenfluramine, Dexfenfluramine and their compound preparations.

(3) Indole and its derivatives, such as indole and imidazole indole.

2. Drugs that increase energy consumption

(5) Central stimulants, theophylline and caffeine.

(6)BRL2683 0A, B RL284 10, BRL35 135A and BRL37344. ICI 198 157 and its derivative ICD7144 are thermogenic agents with few adverse reactions.

(7) hormones

3. Drugs that inhibit intestinal digestion and absorption

(8) Lipase inhibitors

Side effects of diet pills

The main side effects of diet pills are always wanting to go to the toilet, being particularly excited at night, not wanting to sleep, lying in bed unable to sleep, dizziness, headache and even some palpitations. They are too thirsty to sleep, just like eating their stomachs.

Diet pills are a popular way to lose weight. When you want to lose weight easily, you can't help trying them. However, don't be fooled by exaggerated advertising effects, which may lead to good health.

These ingredients must be avoided.

1. diuretic: dehydration is used to temporarily lose weight, but it has the illusion of reducing fat, but the weight will increase after stopping using it. But it will be accompanied by vomiting, dizziness, weakness and other problems that lead to renal function damage.

2. laxatives: diarrhea will reduce appetite. As long as you stop taking it, your weight will return. Regular use will not only damage the function of gastrointestinal tract, but also cause problems such as loose intestine and poor blood.

3. Expansive agent: mainly refined protein, which can make the stomach full and not want to eat, but it is easy to lead to vitamin and nutrient deficiency and malnutrition. In particular, excessive use will thicken the blood vessel wall and cause problems such as hypertension, diabetes and stenosis.

The harm of sibutramine, a banned ingredient in diet pills, sibutramine is a central nervous system inhibitor, which has the effects of excitement and food inhibition.

1997, sibutramine was approved for marketing by FDA. At that time, Abbott's weight loss product "Nometine" with sibutramine as the main component was first listed in Mexico.

In 2005, the European Union listed "Nometine" as a "warning drug", saying that it may cause many risks such as stroke. In 2007, the Ministry of Health and Welfare of Japan reminded people to use weight-loss products containing sibutramine hydrochloride with caution.

The European Commission for Medicines for Human Use (CHMP) said that sibutramine may increase the risk of heart disease and stroke for users, and the US FDA and the Australian Medical Products Agency (TGA) subsequently asked manufacturers to modify the product specifications to warn of the drug risks.

The FDA issued a document ordering Nometine to withdraw from the US market. The Canadian health department subsequently stated that Abbott was recalling Nometine in the country.

Medical mechanism

The medicinal mechanism of diet pills is roughly the same, and generally has the following functions:

1. Improve metabolic rate: Most of these drugs contain ephedrine, which comes from a plant called ephedra and can also be manufactured artificially. Ephedrine has been used to treat asthma for many years, and it is also a common cold medicine in Chinese medicine. As a diet drug, it is often mixed with caffeine in the same formula. Caffeine can slightly increase metabolic rate, while ephedrine can suppress appetite, but it can cause hypertension, arrhythmia, insomnia, nervousness, hand tremor, seizures, heart disease and stroke, and even lead to death in severe cases. In view of this, the US Food and Drug Administration stipulates that these products can only contain 8 milligrams of ephedrine per serving and cannot be used continuously for more than 7 days. The safety of long-term use is still unknown.

1. appetite suppression: some of these drugs contain phenylpropanolamine hydrochloride, which is a commonly used stimulant in cold medicines. Are diet pills really effective? These drugs are safe for people without cardiovascular problems and high blood pressure, but after stopping using them, they still need to control their diet to prevent weight gain.

3. Fat burning medicine: Many people say that chromium can burn fat. Although it is closely related to fat metabolism, only people with chromium deficiency will have fat metabolism problems. Excessive intake of chromium will not accelerate the consumption of fat, so it is ineffective for people who are not short of chromium. The recommended nutritional intake in the United States is 50 to 200 micrograms of chromium per day for adults.

2. Other drugs: For Hypericum perforatum, the US Food and Drug Administration said that this substance has not been proved to be safe and effective for weight loss. Garcinia Garcinia Garcinia, another drug, reported in the June issue of the Journal of the American Medical Association (199, 1 1) that this herb and products containing this herb are ineffective in reducing weight.

Other methods

1. Herbal diet

We can lose weight by using traditional Chinese medicine with slimming treatment. This includes some slimming patches and herbal oral medicines. The most popular way is to extract the effective components of traditional Chinese medicine and make it into oral tablets, which greatly improves the absorption of drugs and thus reduces fat faster.

Step 2 drink tea to lose weight

We all know that unhealthy eating habits are the root of obesity. Replacing carbonated drinks with tea can not only reduce calorie intake, but also promote body metabolism and fat decomposition more effectively.

3. White vinegar diet The amino acids contained in white vinegar can not only consume the body's fat, but also help to promote the metabolism of substances such as sugar and protein. According to the survey, taking 15 ml to 20 ml of white vinegar every day can reduce fat by 6 kg a month.

6 Four Seasons Weight Loss Editor

spring

1. climb the stairs. According to the measurement of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. Its energy consumption is 10 times that of sitting, 5 times that of walking, 2 times that of running, 2 times that of swimming, 3 times that of playing table tennis and 0.4 times that of playing tennis. If you run up and down 6 flights of stairs 2-3 times, it is equivalent to jogging 800- 1500m on the flat ground. This sport is especially suitable for white-collar workers who work in companies. As long as they commute to work every day, it doesn't take much time.

climb the stairs

Step 2 take a walk. Walking is highly respected abroad for the simple reason that it is not intense and easy to operate. The correct way to walk is to stand upright, striding, and walk about 60-80 meters per minute. The intensity varies with the constitution, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect. Timely hydration after weight loss exercise plays an auxiliary role in weight loss. The absorption of water can help accelerate metabolism and balance electrolysis. Drink a proper amount of water after exercise, preferably mineral sports drinks. Vitamin supplementation can keep people healthy, and vitamins can accelerate the burning of fat to some extent.

3. Be sure to eat less dinner

A hearty dinner is almost a traditional habit of most families in China, and it is also the reason why many people are obese. Because usually at night, the metabolic rate of the human body will be reduced, the activity will be reduced accordingly, and the body needs to rest, which will make our body's heat not be well consumed. Eat less calories and digestible food for dinner, drink porridge and vegetables, and add some digestible fish and beans.

summer

1. In summer, you can run in the house by yourself, lift your legs in place, squat and jump.

2. Hula hoop, sit-ups and push-ups.

3. Expand your chest, punch, take a deep breath, talk more, and laugh (not giggle).

When the weather is cool in the morning and evening, you can go out for a walk, jump rope, jog, play ball, ride a bike and swim. Jog for 30 to 50 minutes. Cycling 1 hour ~ 75 minutes. Walk 1 hour ~ 1.5 hours. Swim for 30 to 40 minutes. Play tennis for 45 minutes ~ 1 hour. Jump rope for 30 ~ 40 minutes.

5. Walk in a straight line at ordinary times and enlarge the steps appropriately, so the speed can be accelerated. Sit up straight when sitting.

autumn

In autumn, the weather gets colder. Due to physiological reasons, people's appetite will get better, their appetite will be wide open, and they will get fat unconsciously. Especially those who are losing weight, their weight is most likely to rebound this season.

The food suitable for weight loss in autumn should be cellulose-rich food, which can warm the stomach, improve satiety and provide high-quality protein food.

Here are five autumn diet foods we recommend for you:

Mutton tonifies medium coke, tastes sweet, is hot and has diuretic effect, so it is a food suitable for warming in autumn and winter.

Pumpkin is sweet and warm, warms the body, nourishes the spleen and stomach, moistens the lungs and diuresis. Eating in autumn can not only preserve health but also lose weight. You can make pumpkin salty rice or pumpkin porridge with shrimp, mushrooms and chicken, and eat it often.

Bananas are high in calories, but low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.