1. Eat 6 times a day, with a relatively small intake each time. Every 3? Eating once every 4 hours can maximize the speed of human metabolism.

2. Run 1 short-distance sprints every day, each time the distance is about 9 meters, which will burn 5 kilocalories.

3. Take a 2-minute break between each run, and then do the next one.

4. Put on a hooded coat before exercise. When the muscles are slowly warmed up, the body will burn more calories during exercise.

5. When eating, use a small plate, so that the food served each time is relatively reduced.

6. Use a blue plate, which can control appetite better than red and yellow.

7. Drink skim yogurt instead of yogurt and mayonnaise, so that the calorie intake can be reduced by 1 kcal and 7 kcal respectively (the portion of each half cup).

8. Eating shelled peanuts instead of shelled peanuts, sitting on the sofa and peeling peanuts can reduce food intake by 5%.

9. Chew sugar-free mint gum after meals. Studies have shown that the smell of mint can send a signal to the brain that "I'm full".

1. Choose pistachios instead of Oreo cookies as snacks, the former contains less calories.

11. When physical conditions permit, hot yoga can burn 344 kilocalories in each class.

12. Doing a fast exercise once a week can increase adrenaline secretion and lower blood sugar.

13. adopt intermittent exercise method, and sprint and jog alternately.

14. For breakfast, use a bowl of oatmeal and two boiled egg whites instead of the previous bagels and juice.

15. Exercise with your partner. Couples exercising at the same time will increase the possibility of both parties insisting on exercising by 34%.

16. Eat at the dining table instead of sitting on the sofa watching TV, so you won't eat endlessly with the ups and downs of the plot.

17. Drink plenty of water. Dehydration will make your body feel hungry.

18. Cook eggs, chicken and fish in water as much as possible, so that the calorie intake is much less.

19. Go swimming in the swimming pool. If the water in the swimming pool is shallow, you can walk fast in the water, and the resistance in the water is much greater than that in the air.

2. Pose in front of the mirror and observe yourself from multiple angles, which can make you make up your mind to control your diet.

21. Drink a cup of skim milk for breakfast instead of coffee with cream and sugar, and the calorie intake can be reduced by 1 kilocalories.

22. Car owners can find one day a week to go to work by bike, which can burn 5 kilocalories per hour.

23. Choose an elliptical machine with a handle as the fitness equipment, so that the arm muscles are also exercised at the same time, which increases the total burning heat.

24. download a fitness program from the App Store to the iPhone 4s phone, such as a program to calculate the calorie intake of fast food or a digital training video.

25. When frying chicken chops or skinless boneless chicken breasts, choose bread crumbs to stick the surface instead of flour and eggs, because the former has lower calories.

26. Put strawberries in the milkshake. This super fruit rich in dietary fiber can make you feel full. 27. Eat more avocados. This fruit is rich in a kind of fat that is beneficial to human health, which can prevent fat accumulation in the waist and abdomen.

28. Control the intake of potatoes and pasta, and the starch intake in each meal should not exceed the size of a baseball.

29. Pay attention to the key words on the menu of Chinese food in restaurants: barbecue, baking, stir-frying, frying, roasting, steaming, cold salad and boiling. Of course, the food cooked by the latter three methods contains relatively few calories.

3. Drink green tea, which contains antioxidants that can help fat burn.

31. It is enough to estimate the protein intake per meal, which is equivalent to the size of a smart phone.

32. Cover a towel on the display screen of the treadmill, which will make you pay more attention to exercise and improve your strength.

33. Do more squats. Squats are the best exercise form to reduce fat. This is because squats are applied to large muscle groups of human body, including gluteus maximus, quadriceps femoris, rope muscle of Yueguo and erector spinae. As long as the posture is correct, the negative weight is moderate, and the composition is reasonable, it will be effective.

34. Do more abdominal muscle exercises, including sit-ups and belly rolls. If you can also carry out weight-bearing exercises in several groups, the effect will be better.

35. Eat less sugar and don't exceed 72g per day.

36. It doesn't matter if you eat snacks while watching movies, but you can consume 6 kilocalories less by choosing 1 grams of popcorn instead of fried corn flakes.

37. Even climbing in an indoor gymnasium can burn more than 7 kilocalories per hour.

38. When encountering adversity, you should adjust your mood in time to cheer yourself up. Being too depressed can also make people dislike sports.

39. Keep a pet and take the dog for a walk for 2 minutes every day, and you can lose about 7 pounds a year.

4. Eat more beans, a staple food rich in dietary fiber and protein, which can help the body burn fat. It is also good to cook beans into thick soup, or add olive oil and vinegar as a side dish after cooking.

41. Combine aerobic exercise with strength training, such as skipping rope between each group of strength training.

42. Don't always sit on the sofa and watch TV. When the advertisement starts, stand up and do push-ups, sit-ups or jumping together.

43. Cleaning the kitchen often can not only keep fit, but also get rid of junk food, killing two birds with one stone.

44. If you can strictly control the intake of fat, sugar and starch in your diet within a week, it won't have much impact to indulge your diet once a week. Just exercise more after meals.

45. Eat chicken feet in moderation instead of chicken wings. The former contains more protein and is lower in fat, salt and calories.

skipping rope for p>46.1 minutes burns the same calories as jogging for 15 minutes, and it is not limited by the venue.

47. Turkey will always be a lean meat, which is not only high in nutritional value, but also low in calories.

48. Once you make small progress in fitness or diet, record it in your diary in time. These small achievements will increase your confidence in reducing fat.

49. When cooking, use the back of a teaspoon to taste the taste (Chinese people might as well just point it with chopsticks), so that the calorie intake can be reduced.

5. Eat more dietary fiber, lentils, soybeans, edamame, peas and pears are all good sources.

51. Use dark chocolate instead of cream chocolate. The former has lower sugar content and more antioxidants that can improve physical strength.

52. After intensive exercise, eating a piece of whole wheat bread with peanut butter can quickly replenish your physical strength.

53. do "bobby style" exercise. It is an intensive exercise, in which every important muscle group in the whole body is mobilized and muscle strength and endurance can be improved. Practice: stand, put your arms on your sides, bend your knees, put your hands on the ground in front of your feet (in a squat posture), and push your legs back hard to make a push-up posture, so that your shoulders are in a straight line with your heels; Then return to the squat posture, and then return to the initial standing posture.

54. Regular physical examination. Routine blood biochemical tests can predict whether you have obesity or related metabolic syndrome (such as hyperlipidemia, hypercholesterolemia and fatty liver) in advance.

55. Don't take the elevator for friends who live on the top floor of the building. You can burn 1 kilocalories every 1 minutes when you climb the stairs.

56. Get up every morning and do a few push-ups. This kind of upper limb muscle training can make you feel full of motivation and keep burning calories all day.

57. Replacing cream salad dressing with balsamic vinegar can reduce the calorie intake by 2 kilocalories.

58. Avoid eating French fries, and remove the cheese when eating hamburgers, which can reduce the calorie intake by 3 kilocalories.

59. Keep a record of the food you eat every day, so that your daily calorie intake will be reduced by 25 kilocalories and your monthly weight will be reduced by 2 pounds (1 pound ≈.45 kg).

6. When sprinting, tie a load-bearing sandbag around your waist and arms, which will burn more fat.

61. Don't miss breakfast. Eating a meal within one hour after getting up is 4 calories? A nutritious breakfast of 6 kilocalories can improve the body's metabolism level, thus promoting fat burning.

62. Eat out less, so that the waiter only serves half of the dishes on the menu and the other half is packed home.

63. Change the habit of eating out twice a week to eating out twice a month.

64. put the sweets in a place where it is difficult to hold them, such as the top floor of the food cabinet or a more hidden place.

65. Let's have a dinner party, and take the food packed from the restaurant (without chopsticks, of course) to the office to share with colleagues. Don't store it in the refrigerator.

66. Eat the vegetables and fruits at dinner, and put the French fries aside.

67. Walk around the hula hoop with friends. Hula hoop is a fitness sport that became popular in the 195s. Recently, its craze has returned. A new study has found that it is effective in losing weight. The American Sports Medicine Association has confirmed that the calories consumed by this sport are equivalent to walking for 4 hours. 4.5 miles (1 mile ≈1.6 kilometers) is enough for people to be solid and slim, and it can be performed as a group dance. The researchers selected 16 people aged 16? Women between the ages of 59, who often take well-arranged hula hoop training courses, measured their oxygen consumption, heart rate and physical exertion after completing the 3-minute hula hoop course. The results show that these women who participate in hula hoop exercise have an average heartbeat of 151 beats per minute after 3 minutes of exercise, and their average calorie consumption is 21 kilocalories, which is enough to keep their normal weight.

68. When you especially want to eat sweets, eat a piece of soft candy or traditional Kwangtung sugar (made of malt and millet) instead of chocolate ice cream or dessert, so you will consume 2 kilocalories less.

69. Don't keep the take-away menu at home. Cooking food by yourself can better control the calorie intake.

7. Put on a new pair of sports shoes after walking 5 miles. The new shoes will make you walk more vigorously.

71. Take a pedometer when walking and walk at least 1, steps every day.

72. Get at least 7 hours of sleep every day. Insufficient sleep will seriously affect the speed of human metabolism and lead to obesity.

73. Choose a spray oil pot instead of a sharp-nosed oil bottle, so that cooking oil can be greatly reduced.

74. When there is a horizontal bar outdoors, doing pull-ups can exercise more muscle groups than latissimus dorsi.

75. If you want to buy snacks when you go out to play, choose a small package with the lightest weight.

76. Learn to adjust emotions and get rid of stress. Stress will increase the secretion of hydrocortisone and promote appetite.

77. Researchers at Purdue University in Indiana found that people who want to lose weight can help them control their appetite if they eat a small amount of chopped red pepper every day. The unique capsaicin in red pepper (or chilli bitterness) makes people feel hot after eating, which helps to alleviate hunger, slow down eating speed and increase energy consumption. Capsaicin is especially effective for those who want to control their appetite but seldom eat Chili. It can make obese people consume more calories. Compared with exercise and other healthy eating habits, eating red pepper every day is not only convenient, but also easy to stick to for a long time.

78. Chewing slowly for 4 mouthfuls will help you lose weight. A new study found that chewing food 4 times per bite will significantly reduce the calories consumed during meals, thus helping to lose weight. Compared with those who chew food 15 times per bite, people who chew food 4 times will eat 12% less food. This is because chewing for a little longer will make the brain spend more time to receive the signal that the stomach is full. In addition, chewing slowly can also reduce the secretion of hunger hormone (a peptide produced in the stomach, which can regulate appetite, eating and body composition), thus reducing the desire to eat food.

79. In addition to exercising with your partner, exercising with a same-sex partner who is physically stronger than you can also stimulate your desire to exercise.

8. If physical conditions permit, exercise in a super group. Super group refers to: select two or more training movements and complete them continuously without intermission (or short intermission time). These two movements can be aimed at one muscle group or two different muscle groups. The core of this method is to complete one action without rest, then complete the next action, and so on until the predetermined number of groups is completed.

81. adopt the method of strengthening exercise. This is a training method to develop muscle explosive force by explosive movements, which is widely used in many different sports, including improving running speed and vertical jump height in sprint, baseball pitcher's fast throwing ability and boxer's punching efficiency.

82. Avoid eating processed foods, which contain trans fats that are difficult to be decomposed by the human body.

83. Seaweed milkshake can make you slim. Friends who like to drink milk chocolate milkshake don't have to worry about getting fat any more. As long as seaweed extract is added to the milkshake, hunger can be greatly reduced. Although milkshake with seaweed can't completely cut off people's desire for food, it does help to lose weight. The researchers selected a group of men and women to drink milkshakes with seaweed extract (alginate) and ordinary milkshakes in the morning, respectively, and the hunger of the former was reduced by 1/3 compared with the latter by lunch time. Researchers believe that there are many diets and diet schemes that can reduce weight, but many dieters still fail. The key reason is that dieters can't control their stronger desire for food after dieting, and seaweed can make people full for a long time, reduce hunger, and provide powerful help for dieters to control their diet.

84. Take the children to the fitness equipment area of the community on weekends and do pull-ups and sit-ups together, which not only enhances family ties, but also consumes calories.

85. Care about physical data, such as calories and body fat content of food intake.

86. The latest research shows that pomegranate juice, a super healthy food, can also prevent middle-aged people from getting fat and reduce the accumulation of excessive fat in the stomach and abdomen of middle-aged men and women. Twenty-four male and female subjects drank a bottle of pomegranate juice (5ml) every day. After drinking for one month, the researchers found that the fat cells around their abdomen stopped growing, and at the same time, 9% of them had their blood pressure level reduced, thus reducing the possibility of heart disease, stroke and kidney disease. Researchers at the School of Health Sciences of the University of Edinburgh in the United Kingdom believe that pomegranate juice can reduce the content of fatty acids in the blood, which is called free fatty acids (or nonesterified fatty acids, NEFA). Some previous studies have shown that if the human body or animals are free.