How long can a healthy diet and exercise last?

1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times. 2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. 3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest! 4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.

5, 90-degree angle side kick, the longer you keep it, the better. Do 3 groups on each leg (each group 10 times).

6. Take a drink bottle in one hand and hang it by your side naturally. While exhaling, take a step forward with your left foot, shift your center of gravity to your left foot, bend your left knee and kneel down. Repeat left and right feet 10 times.

7. Put your hands and knees on the ground, retract your chin, and raise one foot as much as possible. Two legs interact each 10 times.

Breakfast: Be sure to eat well. Every day 1 eggs, cereal+milk. Good for the gastrointestinal tract. You can spend 5 minutes doing abdominal compressions before breakfast.

Lunch: 8 minutes full, you can add meat and vegetables. Eat a fruit after meals 1 hour.

Dinner: 5 minutes full, preferably staple food+vegetables, absolutely no meat. If you don't get enough exercise and want to lose weight, you must control your dinner. You will succeed if you control it, otherwise you will only get fatter and fatter. If you are hungry at night, you can chew fruit. Never have soup for dinner. If yes, please drink water and cook vegetables.

If you eat meat, the one without legs is the best (fish), followed by two legs (chicken, duck) and the one with four legs is the worst (pork). But rabbit meat is an exception. You can eat meat if you want.

Vegetables: Try to eat cucumber, wax gourd, rape, spinach, bean sprouts and celery, all of which have a certain weight loss effect.

Fruits: apples, strawberries, lemons, oranges and grapefruit all have the function of losing weight.

Staple food: Try to eat rice at night, especially pasta.