Action 1: Sit on a chair, legs bent knees together, toes taut, hands around the calves, forehead on the knees, keep natural breathing, shoulders relaxed. Action 2: Hook the toes of both feet back, hands holding the toes. Make your toes pull back as far as possible. Try to relax your ankles as much as possible. Movement 3: Keep your legs together, lean down, press your chest, waist, and belly against your thighs, and wrap your hands around your calves. Action 4: Inhale and straighten your legs forward, exhale and push your hands forward as far as possible, tense your toes and keep breathing naturally for 10-15 seconds. Effect: Promote blood circulation in the lower body, regulate the spinal nerves, activate the meridians, and restore muscle elasticity and vitality. Practice Tip: When doing Action 3 and Action 4, in order to prevent the chair from sliding, you can put the chair against the wall. And the height of the chair must be appropriate. If you can not do to let the chest to stick legs, then you can take your time. Related: Ten minutes a day OL rapid weight loss exercise You may wonder why others eat and drink without fat, and you are careful to eat all day, waist and abdomen but obviously see long it? The answer is in the metabolism. Metabolism is like a small machine inside the body, burning calories every moment. Due to genetic factors, some women burn fat faster. But age, weight, diet, and exercise habits also play a role. As women age, their metabolic rate decreases. They lose five or six pounds of muscle every 10 years starting in their 20s. That means that at age 35, you burn 100 kilocalories less per day than you did at age 25. While this may sound worrying, there are some easy ways to tap into your body's fat-burning potential. The following 14 tips show you how to burn the fat burning flame in your body. As long as the implementation of the law, I believe that slimming, beauty, weight loss will become easy. Related: six of the laziest fast weight loss recommended fast weight loss tips 1: do not cut calories using a very low-calorie diet, is not a proven way to lose weight. Because the human body has a set of automatic programs to maintain a normal body weight, so if you suddenly cut 1000 kcal from the diet, your body's basal metabolic rate (the body to maintain basic physiological functions, such as respiration and heartbeat of the calorie value) will automatically slow down, because the body now thinks you are in a state of starvation. So how many calories should your body burn each day? This is determined by how active you are. The result you get by multiplying your current weight in pounds by 11 is the number of calories you should need daily. For example, if you weigh 120 pounds, your normal daily calorie consumption is about 1,320 kcal. Unless you are less than 5 feet (1.52 meters) tall, do not consume less than 1,200 kcal per day. Studies have shown that women who consume fewer calories than this reduce their basal metabolic rate by as much as 45%. Related reading: fat mom chat after rapid weight loss 200 kilograms rapid weight loss tips 2: must eat breakfast Breakfast is the three meals a day with the metabolism and weight loss is most closely related to a meal. A number of studies have shown that those who eat breakfast are more likely to lose weight than those who don't eat breakfast. Since the metabolic rate is very low when a person sleeps, it only rises when the person eats again. Therefore, if breakfast is ignored, the body is unlikely to burn fat as usual before lunch. This is why it is wise to consume a diet containing 300-400 kcal at breakfast, which is a metabolic kick-starter. After comparing the effects of a high-fat breakfast with a high-fiber carbohydrate breakfast, researchers at an Australian university found that anyone who consumed a high-fat meal was hungry sooner after the meal. It takes longer for the body to digest and absorb a high-fiber carbohydrate diet than a fatty food so that it doesn't cause major fluctuations in blood glucose levels, and thus the hunger pangs take longer to arrive. Therefore, breakfast should contain plenty of high-fiber carbohydrates. Related reading: 8 true words fat girl fast weight loss 35 pounds fast weight loss tips 3: eat more protein Research shows that the intake of adequate protein can improve the muscle's metabolic level, will make the body burn more than 150-200 kcal calories per day. Proteins are mainly made up of amino acids, and it takes more time for the body to digest these foods than it does for fats and carbohydrates. Therefore, more calories need to be burned to break them down. Of course, this does not mean that people's diets have to be predominantly high in protein. However, you should make sure that 10-35% of your total daily calorie intake comes from protein (e.g., fish, chicken, low-fat cheese, yogurt, beans) for a balanced diet. Related reading: 10 strokes to make the waistline fast weight loss 3CM Fast weight loss tips 4: Increase the number of meals Eat four or five small meals per day to maintain a high level of metabolism than three large meals. Try to keep the time between meals within 2-3 hours and make sure that each meal must have protein food as it is a metabolism booster. For example, if you eat high fiber cereals with fruits for breakfast, then you should consume yogurt and fruits for the additional meal between breakfast and lunch. Try to eat 100 grams of chicken (or fish) with a vegetable salad for lunch. In the afternoon, add a banana and a piece of low-fat cheese. For dinner, try to eat as little as possible and have 1 portion of 100-150 grams of turkey, fish or 1 portion of protein food plus 1 portion of vegetables. Related: Psychological Misconceptions of Rapid Weight Loss Rapid Weight Loss Tip 5: Eat More "Good" Carbohydrates Refined carbohydrates, such as bagels, white bread, etc., can make insulin levels fluctuate dramatically, which correspondingly promotes the storage of fat in the body, which will reduce the metabolic rate of the body. As a result, supplemental carbohydrates should be high in fiber, such as various types of vegetables, fruits and whole grains, etc., which are "good" carbohydrates, and these foods have little effect on insulin levels. Related: 31 days fast weight loss methods good body show out fast weight loss tips 6: give up the alcohol addiction Want to drink a cocktail or other spirits before meals? Then think twice about taking a glass of wine. Recently, a number of studies have shown that drinking alcohol before meals will make people consume 200 kilocalories more. Other studies have found that it is the calories contained in alcohol that are first burned by the body as it performs its metabolic functions. This means that other calories from the diet are likely to be stored as fat under the skin. If you do have a drinking problem, you may want to drink a little wine, which contains only 80 kilocalories per glass and is also high in healthful antioxidants. Related reading: Teach you to use jump rope to lose weight fast fast weight loss tips 7: do not wean Dairy products must be every day. 2003 January American Journal of Nutrition published a study pointed out that: Where the daily drinking (food) with 3-4 times milk, yogurt and cheese women and do not consume dairy products compared to those who will be more than 70% of the fat will be reduced. The reason for the fat loss of dairy products is that the calcium in milk interacts with other components to enhance the metabolic level of the body and increase the rate at which the body burns excess fat. Women can get the best fat-burning effect by consuming dairy products daily while additionally supplementing with 1200 mg of calcium. Related reading: week thin 8 pounds seven days fast weight loss method fast weight loss tips 8: drink more spicy soup Research shows that lunch or dinner soup or stir-fried vegetables, put a little pepper, will temporarily increase the metabolic rate of the resting state of the muscle, the reason is that capsaicin will stimulate the muscle to release adrenaline, thus accelerating the level of metabolism, thereby improving the ability of the muscle to burn calories. In addition, the researchers also found that chili peppers can suppress appetite, so that people are less likely to feel hungry after meals. Related: 7 days to lose 7 kilograms fast weight loss fast weight loss tips 10: eat more bananas Bananas contain a large amount of potassium, which regulates the fluid balance in order to increase the metabolic level of the body. If the muscle body is in a state of dehydration, the calories burned will be reduced. Therefore, make sure you consume at least 1,200 milligrams of potassium every day: a banana contains 450 milligrams, a glass of milk contains 370 milligrams and an orange contains 250 milligrams. Related reading: Correcting weight loss attitudes 4 points for rapid weight loss Rapid Weight Loss Tip 11: Don't Neglect Peanut Butter Do you usually love peanut butter? In order to increase your body's metabolism level as well as reduce your waist size, make it your dietary companion from today onwards, as peanut butter is rich in magnesium. The mineral magnesium improves metabolic functions by energizing the cells. So, to burn fat and lose weight, you should consume 320 milligrams of magnesium per day. Some of the best foods that contain this substance are peanut butter sandwiches made with whole wheat bread and dishes made with spinach, to name a few. Related reading: rapid weight loss fat burning 14 tips rapid weight loss tips 12: often eat sea fish often eat fish, can reduce the body Leptin (Leptin) the level of this hormone, which is very beneficial to reduce fat weight loss, because the higher the level of the body Leptin, the body's metabolism rate has become lower, the body becomes more and more fat. Therefore, in order to slim body, each week should eat 3-4 portions of fish.