First of all, let's make a statement: in view of the fact that there are many people who brush points and brush tickets in this category, if the questions I answer are not the best answers chosen by the questioner, I refuse to answer all the questions of the questioner from now on! You can choose me as the best answer! But the questioner should also have a sense of responsibility! Otherwise, it is an insult to those of us who answer questions seriously! It's ridiculous to be voted as the best answer ~ ~ ~ ~! That's it! In view of the confusion caused by several people in this category, please ask the questioner to be more independent! Choosing the best answer by your own will is also a reward for our efforts! Now get down to business ~ ~ ~ ~ ~

First of all, I tell you that if you lose 60 pounds in two months, your life will be shortened, your menstruation will be disordered, and your endocrine will be disordered! If you can accept it, you can try the following ways to lose weight. I can't guarantee that I will lose 60 pounds in two months, but it is very effective to follow them! In fact, it is best that the weight fluctuation does not exceed five pounds a month! Hey ~ ~ ~ ~ Here are some suggestions on exercise and diet. A lot of content, because there are too many methods! Be patient! But some feel too hurt ~ ~ ~ ~ You have to take care of yourself! I don't want to give advice to others and hurt my health ~ ~ ~ ~ ~

How to exercise to lose weight

Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.

First, avoid strenuous exercise.

Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.

Second, insist on aerobic exercise.

Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.

The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.

The best exercise time is 7-8 pm.

In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.

In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.

Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.

Swimming is good for losing weight because:

1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.

3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.

Skipping rope to lose weight

In recent years, some foreign fitness experts especially admire skipping. Because it has many advantages:

1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.

2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.

Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.

6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.

"Strange Walking" Fitness

Jogging and walking are the most common forms of exercise in walking. In fact, walking in a variety of postures is of great benefit to getting rid of diseases, prolonging life and keeping fit. Here are some examples:

Walking on tiptoe: Walking on tiptoe and raising the heel can enhance the tension of the flexors in the center of the foot and the back of the calf, which is conducive to the dredging of the Sanyin Meridian.

Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscle of the anterior leg, which is beneficial to dredge the Sanyang meridian.

Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue.

Walking backwards: When walking backwards, the whole body is relaxed, the knees are not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain.

Walking on both sides: Squat down slowly, put your hands on the ground, with your back slightly parallel to the ground, grab your ankles with your hands and move forward slowly. It can increase blood supply to the head, reduce the burden on the heart, and treat cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases.

Lose weight quickly

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.

You don't need to exercise. Many foreigners say it is very good after using it, which is also a good prescription strongly recommended by the American World Fitness Center to women who are eager to lose weight. Methods: 1 * * 12 days: the first 3 days: eat vegetables and fruits every day, eat fruits in the morning, eat vegetables and fruits together at noon, and eat vegetables (without oil and salt) at night, with unlimited quantity. Day 4-6: Eat milk every day.

Taiwan Province Province Weight Loss Diet lost 7 kg in 3 weeks.

The method is: drink a small glass of red wine before going to bed, which is the amount of a small cup plus one or two pieces of cheese! Full-fat high-calcium cheese with red wine can improve metabolic rate and help burn fat. Eat 1-2 slices of cheese or 50g of cheese within 30 minutes before going to bed, and drink 1 cup of 50-100 c.c. red wine, and lose 7 kg in 3 weeks. Cheese contains protein and lipids; Red wine contains alcohol, which will generate heat and raise blood sugar. Calories are very low, only 129 calories, and diet control makes it easier to lose weight. Daily intake of fixed calcium can effectively lose weight. Because the composition of cheese is close to that of breast milk, and calcium is easily absorbed by human body and contains no lactose, the short-chain amino acids produced by protein fermentation can improve the metabolic rate. Red wine contains alcohol and can help you sleep. Slow metabolism and low body temperature when sleeping. Eating cheese and drinking red wine can generate heat and accelerate metabolism. When sleeping, you can consume body fat and achieve slimming effect. You can't eat starchy food before meals, otherwise it will be counterproductive. Red wine should be fermented in oak barrels. Materials: Cheese 1-2 or 50g red wine 50-100 c.c. Cheese with high fat and calcium content, low sugar/carbohydrate content and naturally fermented or smoked flavor should be selected. You can't choose cheese with more processing and added flavor, such as strawberries, lemons and blueberries. According to the doctor's instructions, full-fat high-calcium cheese can lose weight. Five kinds of cheese were selected in the supermarket, and the doctor's evaluation showed that 1 package cheese was 100g, sugar was below 5g, and lipid was above 25g, which was the cheese that could be used to lose weight. Conducive to burning waist, abdomen and buttocks fat.

Japan's new slimming method "mini stop eating" to lose weight.

Eat only liquid foods such as porridge, soybean milk, juice, cheese, jelly or porridge for three meals, and don't eat big fish and big meat. It is said that this mini-fasting method helps to remove wastes from the body, make the metabolism of the stomach and intestines smoother, and make the skin shiny. Because it is simple and painless, it has recently become the favorite way for Japanese women to lose weight.

Honey water method:

Drink honey (a small amount) made of white vinegar and water when you are hungry every day, or eat a small amount of fruit properly, and you will lose more than ten kilograms in three days. .

Honey+white vinegar:

The effective way to lose weight and beauty is to eat it according to the ratio of 1: 4 under the condition that the daily diet is unchanged. Specific method: 1 breakfast specific method: 1 drink on an empty stomach 20 minutes before breakfast; Drink immediately after lunch and dinner. It is worth noting that when choosing white vinegar, rice, sorghum and soybeans should be used as raw materials. And try to avoid chemicals. At the same time, it is recommended not to use fruit vinegar, because fruit vinegar is health vinegar, so it is better to lose weight. At the same time, the ratio of honey to white vinegar can be adjusted according to personal needs. If you pay more attention to beauty, the proportion of honey can be increased appropriately.

Honey diet:

Honey has many functions such as detoxification, antibacterial, anti-inflammatory, moisturizing, antiseptic, wound protection, cell regeneration and exudate absorption. Honey is rich in nutrients such as glucose, protein, vitamins, organic acids, amino acids, pollen, etc., and its calorie is very low, which not only helps to increase the detoxification ability of the liver, but also has the functions of strengthening the stomach and helping digestion.

So lose weight with honey,

Simple, effective and safe. I tried for a week and lost seven pounds. Drink only honey on the first day (can make tea). On the second and third days, I ate normally. On the fourth day, I only drank honey. On the fifth and sixth days, I ate normally. Usually you can lose 3-4 kg a week. If you really can't stand an empty stomach, you can choose a meal every day and only drink honey. Of course, it is also important to lose weight with honey. She said that the method is actually very simple, as long as 30 grams of honey is mixed with a liter of water, or two spoonfuls of apple vinegar are added to taste. Drinking for two or three days in a row will have unexpected effects, and the average weight is about three or four kilograms.

Finally, I would like to remind you to lose weight healthily! Don't sacrifice your health for beauty! Having said so much, I hope it will help you! Hope to adopt!