When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
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1 min thigh slimming exercise
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.
Inner side of thin thigh
Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.
Internal and external measurement of thin thighs
Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.
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2. stovepipe:
Bed leg reduction
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.
Subway leg contraction method
It takes as little as five minutes and as much as half an hour by subway, so use this time to do sports.
Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off.
Office leg reduction method
When you go to the copier to copy or fax, you might as well lift your feet at a 90-degree angle first. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs.
Food leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
Reduce leg massage
1. Sit in a chair, lift one foot at right angles, and beat the calf with your fist for about 5 minutes.
2. As shown in the figure, one foot is straight, the other foot is slightly bent, and massage in zigzag direction from the feet and eyes with two palms. Do your left and right feet for 5 minutes.
Hula hoop!
Watch TV while practicing. Don't be afraid of it. Practice more and you will know its benefits.
When I just bought it back, I didn't believe that my waist would be thin and I couldn't turn it. It fell off without turning twice. At that time, I bought the lightest one, because beginners still started light, and then they gradually became proficient, so I went to buy the key one.
Because this weight is added up bit by bit, the waist can bear it. I'm practicing this 3 kg now!
Then walk, if possible. If you don't want to run, you can take a walk instead, or climb the stairs, because it's no use what I've done. At that time, I had no confidence.
In fact, losing weight should not make you hungry. Because when we are hungry, we must eat, just as we are especially good at talking. When we are hungry, it is horrible to everyone, and then it is easy to absorb.
I usually get up at noon now. Drink a glass of water when you come, and drink a cup of honey after brushing your teeth and washing your face. As for rice, I drink it twice a week. I don't specify a day of the week, that is, I can eat whenever I really want. One is to supplement nutrition.
The second is the solution. It doesn't matter to eat rice every day, that's what you said. I suggest eating an egg after lunch. Because these foods can't fill your stomach at all, let it be full without filling your stomach, so you won't feel hungry. One egg is not enough, two will do, and then an apple. Finally, drink another glass of water.
In the evening, drink three glasses of water before meals. In fact, when drinking water, we will put medlar, longan and so on, because in the end we can't swallow boiled water. I mean mixed drinking, plain drinking and medlar drinking. Then eat corn, which is coarse grains. It doesn't matter. Then the fruit. Eat a la carte, mung bean sprouts, tea trees and spinach.
When you have nothing to do, eat an apple or other fruit. Never have an empty stomach. If you are empty, you will be hungry. You can't persist when you are hungry.
What I advocate is that you can eat more at noon, that is, it is best not to put oil, and then you can make some kudingcha or take some laxatives. Of course you can eat meat. Remember, losing weight is not about making yourself hungry. At that time, I starved myself for three days, but I ate a little fruit and vegetables and lost weight. But on the fourth day, I fainted in the office, and my colleague gave me water to drink, so I couldn't swallow it, because I was hungry and committed suicide with water. Later, I immediately served the food, and I finished it at once. This is the reason for the failure, not the failure to persist, but the wrong method.
Then I also bought books about losing weight and read some skills about losing weight online, but now those people are all trying to make money, some actions or some methods. If it doesn't work, they will teach people without trying at all. We people are lazy. When we learn to do their movements one by one, it is not only annoying, but also makes us less confident.
In fact, it doesn't matter whether you are fat or not. You should adjust your mentality and let those who make fun go to hell. Don't take those words to heart.
Remember these rules and suggestions, which can help you quickly reduce your waistline by 3 cm or more in 12 hours. ...
1, drink plenty of water,
Drink less carbonated drinks. Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon.
2. Don't eat French fries often. Salt will retain water, especially before the physiological period. Stress and canned food are also foods with high sodium content.
Give your chin a rest and don't chew gum all the time. Chewing gum will make you swallow too much air, so your stomach will swell.
4. If you feel that your bowel movements are not smooth, drink more coffee. A cup or two of coffee helps to relax the bowels.
5, underwear corset. A corset underwear, high waist corset or abdominal belt will make people look thinner by an inch or more. Underwear has a good abdomen-tightening effect, however, excess fat will be highlighted in tight underwear, so avoid wearing tight underwear.
6. Choose the clothes that suit you best now. No one, big or small, will read the label of your clothes, but if your clothes are too tight, you may expose your stomach. So, show the best part of your body, attract others' attention and divert your attention from your fat abdomen. How's your arm? Then wear a sleeveless dress. Leg symmetry? Then wear a mini skirt. With charming shoulders? Then wear a thin sling or a top without a sling.
8. Choose fabrics that don't protrude from the abdomen. Silk, rayon, knitted garments and sweaters with rough surfaces usually work well, making the abdomen look flat.
The most effective way to reduce abdominal fat is: don't sit for half an hour after meals, and don't eat after meals, which is absolutely effective.
★ Four-step waist turning action:
Lie flat, knees bent, feet on the ground, fingers on ears; After sit-ups, turn your upper body to the left (exhale to relax your shoulders at this time), then turn back to the front and lie down slowly. The action on the right is the same, and it is repeated 10 times.
★ Lie down and bend your knees:
Lie flat, hands flat on your sides, knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times.
★ Bend your knees sideways:
Lie flat, hands flat on your sides, knees at 90 degrees. Press to the right side with the strength of your feet until it is 15 cm away from the floor, exhale, return, inhale again, and press to the left. Repeat 10 times on each side.
Apple milk thin abdomen method
It only takes two days at a time, and the normal diet will be resumed on the third or fourth day, and then it will start for two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. Repeat two or three cycles, the effect will be more stable, but you must be patient and avoid eating!
Day 1: apples 1 kg (five or six, no more than seven). On this day, you can only eat apples, drink no water, drink no yogurt, and eat nothing all day. Wash the apples when you eat them, and then eat them in small bites.
The next day: yogurt or skim milk 1000ml, divided into six equal parts, drink one at a time. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. (You can also drink milk and yogurt at the same time, but pay attention to the weight) ◎ ◎ ◎ Lose weight and enjoy a new life.
If you reach the ideal weight, you can do it again. You can't drink water in the middle. You can't eat apples and milk together. Be sure to eat separately, so it will be effective. We can't drink water, because if we consume water in the process of losing weight, then the body must consume the water intake first, not the water in the body. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat.
Recommendation: One-day fruit slimming recipes are listed in the list of fat and thin recipes according to the pre-holiday warning.
Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, you will definitely lose weight, and you will really lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight. Suitable for people: people who are slightly overweight and have a healthy stomach.
10 minutes of rapid whole body exercise, although it can't make you lose weight immediately, it will make you feel tight, and the rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of movements consists of five movements, repeated repeatedly, so that you can get exercise all over your body and feel happy. Do the whole set of movements four times in a row.
1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.
2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times).
3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups.
4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.
5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.
1. Whole liquid diet
This recipe is very simple. The only food you can eat is water. Skim milk or light chicken soup (chicken skin should be removed) without seasoning, not limited. This method can clean the stomach. Enhance physical fitness. Time is limited to one week.
2. Apple, grapefruit, skim milk diet: unlimited amount of skim milk is consumed every day, plus apples and grapefruit, but a fat-free diet is not good for the skin. This method should not be too long.
3. Sugar-free diet
Edible food:
Meat includes cattle, sheep, chickens, ducks, pigs, pigeons and turkeys, regardless of fat or thin.
All kinds of eggs, fish and shrimp are acceptable (shellfish and snails are not allowed).
Milk includes cream, cheese, butter and other oils (except milk).
Drinks: not limited to drinking water, all kinds of soups. Tea, diet soda. Lemon juice (except orange juice) Coffee without sugar.
Fruits and vegetables: bamboo shoots, bean sprouts, Gan Lan, cabbage, mushrooms, peppers, onions and spinach.
Ingredients: anything except sugar.
Inedible food: Any food with high sugar or starch is inedible.
Physiological weight loss trilogy
Remember, do you always go to a certain time every month, and your mood will get worse in vain and your food intake will increase dramatically? This is the estrogen in your body. The secretion of estrogen not only affects women's mood all the time, but also has a considerable impact on the effect of exercise and fitness.
Quite simply, when you are healthy, the plan to lose weight is more likely to succeed, and vice versa. Therefore, slimming experts suggest that adjusting the fitness plan according to the estrogen secretion in four different stages of the physiological cycle can not only effectively accelerate the weight loss process, but also train the normal secretion of hormones in the body.
Weight loss and retention period
Time calculation: 65438+ 0-7 days after menstruation begins.
Physiological manifestations: menstruation is coming. Due to the decrease of luteinizing hormone secretion, you begin to feel depressed, depressed and stressed, and often feel depressed and lose your temper for no reason. If there is insufficient sleep and excessive fatigue during this period, it is easy to have temporary pigmentation around the eyes; On the second or third day of menstruation, the skin becomes very sensitive and the resistance drops. You may have physical pain and often feel bad. Coupled with the reduction of hormone secretion, the skin will become extremely dry and the pores will become coarse. This change usually disappears naturally on the fourth or fifth day after menstruation begins.
Weight loss success index: ★★★★
Accelerated weight loss program:
■ The recommended exercise time at this stage is 3 to 5 hours per week.
■ Don't try to diet or lose weight with strenuous exercise at this stage, but focus on "shaping". The early menstrual period is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat.
■ You can choose soft unarmed movements, such as simplified Tai Ji Chuan and Bodhila.
■ Walking, jogging and slow skating are all helpful if you still feel irritable before doing unarmed exercise.
Healthy slimming recipes:
■ Although you are weak, you should not overeat. You can eat more iron-containing food and plant protein, which can improve the absorption of iron.
■ Alcohol and spicy food, such as pepper, onion, garlic, pepper, ginger, cinnamon and barbecue fried food, should be banned.
■ Avoid cold food, such as all kinds of cold drinks, cold dishes and raw fruits. In order to avoid edema of lower limbs caused by poor blood circulation.
■ Eat less sour food, such as sauerkraut, plums, plums and lemons.
■ There will be slight edema on the body and face. Don't eat salty food. Eating more foods containing magnesium and B vitamins, such as bananas and animal livers, can make the metabolism better.
■ Drink plenty of boiled water to supplement the lack of water in the body.
MISS key tip: at this stage, your weight loss exercise intensity and time should not be excessive; At the same time, avoid taking part in sports that require skills and reaction ability, such as tennis, squash and other inappropriate sports, which will make you emotional because of mistakes.
Weight loss peak period
Time calculation: from the 7th day after menstruation to14th day.
Physiological manifestations: Generally, women ovulate on the first 14 day of menstruation. After reaching the peak, estrogen secretion began to decrease, while progesterone secretion began to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein in the body, so the week before ovulation is the best time to do aerobic exercise. This is the best time of the month when you feel emotionally and physically energetic. You like sports and challenges.
Weight loss success index: ★★★★★★★
Accelerated weight loss program:
■ Try to keep the frequency of exercise for 2 hours every day or every other day, and keep at least 7 hours of exercise every week.
■ The most effective way to lose weight is to ask a personal fitness trainer to help you make a weight loss exercise plan, let him know your physiological cycle, and he will enable you to achieve your ideal exercise state and weight loss goals during this time.
■ Running, swimming and cycling are particularly easy to burn calories, which is the best choice for people who want to lose weight.
■ At this time, you can try various aerobic exercises that you are interested in, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.
Healthy slimming recipes:
■ This is a very easy time to get fat. If the calories you eat can't be broken down quickly, they will turn into fat and stay in your body. So try to reduce the intake of high-calorie and high-fat foods.
■ Eating more foods that are beneficial to digestion and metabolism, such as wax gourd, celery and cold melon, can speed up your weight loss process.
■ It is suggested that you can make a weekly diet plan so that you can get enough nutrition in these seven days without getting fat. In just seven days, it is easy to stick to it and get twice the result with half the effort.
The stationary period of weight loss
Time calculation: after menstruation 14 ~ 2 1 day.
Physiological manifestations: One week after ovulation, the effect of egg hormone becomes stronger, but the skin condition becomes unstable because of the increased secretion of lutein hormone. You won't feel anything special during this time, but problems began to brew a week before the physiological period. Your sebum secretion increases and melanin is activated, which may lead to acne, and your mood may become ups and downs, sometimes calm and sometimes impatient.
Weight loss success index: ★★★★★
Accelerated weight loss program:
■ It is still a favorable time to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve a good slimming effect. At this time, it is recommended that you keep more than 6 hours of exercise every week.
■ Treadmill, aerobics and some equipment exercises can help you burn calories during this time, and tennis and ball games are the best choices.
■ If you don't have time to go to the gym, you can choose skipping as a way to lose weight, jumping more than 200 times every morning and evening, and the weight loss effect is very obvious.
■ It is best to use the rest day to go outdoors for long-distance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.
Healthy slimming recipes:
■ Prepare for the next menstrual period and increase the intake of iron and protein.
■ Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Eating enough high-fiber food can promote the excretion of estrogen and increase the content of magnesium in blood.
■ Eating some foods rich in B vitamins such as walnuts and cashews between meals helps to regulate menstruation and soothe the nerves.
MISS Key tip: you can continue proper aerobic exercise during this period, but be careful not to be overtired and cause muscle damage.
A slow period of weight loss
Time calculation: 265438+ 0 ~ 28 days after menstruation.
Physiological manifestations: progesterone secretion reached its peak in the third week and began to decline in the fourth week. Aerobic exercise can be carried out for a longer time from the 20th to 24th day, but the exercise time, frequency and intensity should be gradually reduced from the 24th to 28th day. At this time, your feelings are more complicated, and your energy is still strong in the early stage, but you are easy to get tired in the later stage. Due to the influence of hormones in the body, the secretion of luteinizing hormone in women is very active, while the subcutaneous fat is active, the physical and mental state is unstable, and greasy and acne will appear on their faces. At this time, you will soon return to your original physiological state.
Weight loss success index: ★★
Accelerated weight loss program:
■ You can continue the previous stage of aerobic exercise and also need some strength training. The exercise time can be kept at about 3 hours per week.
■ Recreational and competitive sports such as swimming can make you feel peaceful and relieve PMS.
■ Doing yoga for 30 minutes every day can make your body soft and feel peaceful. At the same time, proper pelvic stretching posture can promote blood circulation and reduce edema and dysmenorrhea.
■ If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.
Healthy slimming recipes:
■ The diet one week before menstruation should be light, digestible and nutritious, and at the same time, enough protein should be taken. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.
■ During this period, you will feel your appetite greatly increased. At this time, you don't need to go on a diet. Just remember not to eat snacks and fried food, and don't eat supper before going to bed.
■ Eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.
■ In the later stage of this stage, you can eat more appetizing and digestible foods, such as dates, noodles and glutinous rice porridge.
■ Avoid salty food to avoid the increase of salt and water storage in the body and edema and headache. It is recommended to start eating low-salt food 7 days before menstruation, and the above symptoms will be greatly alleviated.
You can lie on the bed with your upper body flat, your legs close to the wall 15 minutes, your hips are beautiful and your legs are thin. You can also lie flat on your upper body, straighten your legs, lift up and down and bend to your chest, and exert strength on your waist to create a slim waist.