Hello, let me share with you how to quickly lose fat on your thighs and buttocks:

1. The most effective aerobic fitness exercises are walking, cycling, and cross-country skiing. , climb stairs. Each exercise session takes 30 minutes. At least 3-5 times a week. Stick to moderate to moderate intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat.

2. Swimming to reduce leg and buttock fat: Experts believe that if you want to exercise your legs in the swimming pool, you can run at the shallow end of the water, or wear a life jacket and do running at the deep end of the water. The resistance of the water will make the legs move more strenuously, but it will not have to bear the large shocks like running on the ground.

3. Develop a weight loss plan: Develop a weight loss goal (ideal or standard weight). Keep a weight loss diary. Make a card or chart showing the numbers and completion of your planned weight loss.

4. Drink more water. Drink seven or eight glasses of boiled water every day, which has no calories and can be the most suitable drink for dieting. When it comes to moderate dieting, don't "try it" but "stick to it." In front of delicious food, you should control your appetite and stop eating in moderation.

5. Control calories and fat. Always be careful about the caloric content of your food, and add less fat and more fish and poultry to your meals. Eat a light diet. Eat less salt. The more salty food you eat, the more you crave it. Eat less processed foods with sauces, which are rich in sugar, salt and flour and will add calories to your diet. Eat fruits and vegetables often.

6. Eat fruits, vegetables and whole-wheat bread that are rich in fiber in moderation. Especially apples, as we all know, “An apple a day keeps the doctor away.” The edible function of apples has been confirmed by many scientists. Apple weight loss reduces the caloric intake of the human body, and the shortfall requires the supply of calories accumulated in the body. The so-called calories accumulated in the body are fat. When excess fat in the body is consumed, people will naturally become thinner.

Notes on balanced meals:

1. Slow down the time for eating, and take no less than 20 minutes to eat a meal.

2. Negative heat balance. Remember the principle of weight loss: your caloric intake must be less than your expenditure. Establish a good lifestyle.

3. Please remember that you are learning a "way of life" and correcting your past bad eating and living habits. To lose weight, you must have patience and perseverance. Persistence is success!

4. Reduce caloric intake: If you reduce your daily caloric intake by 100 kcal, you may lose 4 kilograms in about 5 weeks. Change the food structure: do not reduce the amount of food, And change the structure of the food accordingly. Replace high-fat foods with a variety of fruits, vegetables and grains. Don't eat too many drinks: Replace drinks with water.

I hope it will be useful to you and hope you will adopt it~