1, control staple food and restrict sweets. If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full. 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. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
2, eat fiber to lose weight, fiber can hinder the absorption of food, fiber absorbs water in the stomach, can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.
Leg reduction:
1, inner leg: do a squat, stand with your feet shoulder-width and toes outward, count 1234, slowly squat, parallel to the board, count 5678, then slowly stand up and squat, raise your heels, and make sure to slowly put down the board. Do 15 in each group, and do 3~4 groups in each group.
2, the front side of the leg: exercise the muscles on the front side of the leg.
3, leg side: standing and kicking and pretending to be slow. Each group should do eight beats. 15. Be too flexible every 3~4 groups to avoid pulling muscles.
Reduce leg fat: simply relax the leg and pinch the leg belly with your fingers, indicating that the fat type of the leg needs to be reduced ~ the fat layer is thin and smooth, and the muscle type of the leg is thick and muscular.
1, fat type: stand on tiptoe for 20 groups. Every time you do 4 sets of essentials, your hips should slow down and stand on tiptoe for about 3 seconds. After the operation, gently shake the leg muscles and relax.
2, muscle type: muscle MM is difficult to reduce, you can suggest to do strength. Wear less high heels on your legs, avoid muscles and get stronger.
To exercise, you should feel that the part you are moving is motionless, but you should squat down in the position of your legs. You should feel that the leg muscles are not tightened, and there is no acid in the parts you exercise, which means that the parts you exercise do not mean that the posture needs to be adjusted by yourself.