Healthy diet
I hope you can lose weight successfully! The following is my personal experience ~
I wrote "the whole strategy of losing weight"! ~
Weight loss principle:
The minimum daily intake of human is 1000 calories.
Two meal replacement milkshakes produce 200 kcal× 2 = 400 kcal.
Ordinary dinner is about 600 calories per meal.
The sum of three meals is 1000 calories.
Normal people consume 2000-2400 calories a day.
The lack of 1000- 1400 calories needs to be supplemented by burning fat (only when the nutrition is balanced will fat be burned, otherwise it will only consume muscles, such as dieting. Without muscle, it will rebound immediately and be fatter than before)
Consume 7000-9800 calories a week.
7700 calories = 1 kg fat
0.91-1.27kg per week.
So it's about 4-5 kilograms a month.
Method:
Needless to say, the most effective and common way to lose weight is dieting. Any physical exercise can only be used as an auxiliary method and can be used for plasticity. Dieting is not to eat nothing, but to pay attention to certain methods.
1, breakfast first method: Don't think that you can lose weight without breakfast. In fact, a rich breakfast will make you feel refreshed all day. Skipping breakfast will only consume your muscles instead of fat, and it will also make you feel groggy all day.
2, do not eat after noon: stop eating after noon 12, it is said that you can lose one catty a day.
3, drinking Pu 'er tea method: Pu 'er tea has a magical effect of clearing the intestines and facilitating defecation. After a meal, soak a cup of thick Pu 'er tea for 20 minutes-half an hour to scrape off the body's oil. It is best to drink Pu 'er tea as boiled water, drink a lot a day, you can pick up the stool three or four times, and immediately pull it down after eating.
4, chew slowly: you can eat a little staple food when you are very hungry, but you must eat slowly. It is best to chew it for more than 20 times, which can increase satiety and avoid eating more.
5. Eat more meals and less food: This method is suitable for MM who has successfully lost weight to keep fit, that is, don't follow the traditional eating method of three meals a day, only eat when you are hungry, and you must eat less. It is no problem to eat seven or eight meals a day. This method can also be used to lose weight, but at a slower speed.
6, two meals a day to lose weight:
Get up every morning, the first thing is to drink a large glass of light honey water. Pay attention to choose honey that is completely liquid and crystal-free, and the color is lighter. Honey water can't be too sweet, and a touch of sweetness is the most appropriate. This can replenish water to the body, moisten the stomach, prevent constipation and maintain the sound. Then you'd better drink another cup of boiled water and continue to rinse your stomach.
The second thing is to drink a large cup of yogurt (about 200 ml). Have another piece of whole wheat bread and a bowl of oatmeal. Buy low-sugar yogurt or low-fat yogurt (fat content 1.0~ 1.5%). If not, use protein content >; 2.3% ordinary yogurt doesn't matter either. Be careful not to buy protein content > 1.0%, that's not real yogurt. It is best to take yogurt out of the refrigerator one hour in advance to warm it. Drinking yogurt that is too cold may cause diarrhea or stomachache. You can pour it into a small bowl filled with hot water and it will be warm soon. But don't use microwave heating to avoid killing precious lactic acid bacteria. )
10 am: If you are hungry, you can eat a small fruit, such as kiwi fruit, nectarine, orange, or half an apple, or a handful of dried fruits such as raisins.
Noon: If you feel hungry, drink a bowl of soup, eat a few mouthfuls of porridge or two biscuits first. Then drink yogurt 1 cup. Just drink two cups of yogurt (125ml). Then eat100g chicken/beef and mutton/fish/viscera/blood. These things mainly supplement iron. Plus a plate of vegetables, you can eat small tomatoes/large tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion.
4 pm: You can have another cup of yogurt when you are hungry.
* * * Drink about 800 ml of yogurt in a day, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, 100 grams of fruit. All-day energy 1000- 1200 kcal, protein 65-70g, water content over 3000ml, which is very safe and can last for one month. If you eat sugar-free yogurt, you can eat more fruits.
The diet of two meals a day is a healthy, effective and easy to stick to. The diet has a wide range of food choices, so obese people can not only enjoy the delicious food, but also achieve the purpose of losing weight. Obese people only eat breakfast and Chinese food a day, and drink water instead of dinner. In this way, they can easily lose 3-5 kilograms a week.
So, what should we eat for every meal? In principle, eat healthy low-calorie foods, such as vegetables, fruits, miscellaneous grains porridge, sweet potatoes, corn, soybean milk, etc. These natural foods can be eaten as much as possible, and the principle is to be full. (Note: Try not to eat snacks, you know, the calories of a small cake are considerable. )
Nutritional breakfast recommendation: apple kiwi salad, half a sweet potato, red pepper mixed with boiled vegetables, a bowl of pure black rice porridge and a small cup of soybean milk.
Delicious lunch recommendation: steamed fish, cold radish kelp, cucumber soup, coix seed porridge, two pineapples and an orange.
Weight loss principle:
1. To add non-calorie condiments, such as lemon juice or vinegar. You can drink pure water or scented tea in the afternoon.
No matter how long between meals, you can only eat two meals a day. After a few days, obese people will lose weight quickly.
3. The diet of two meals a day generally needs to adhere to 2 1 day. If the ideal weight has been reached, the diet can be stopped in advance.
Six reasons for recommendation:
1, very convenient. Although eating out has no right to choose food, you can choose not to eat it.
2, very elastic. In principle, you don't eat after 2 pm, but if you eat lunch late, you can adjust it.
3, so obvious. Face, chin, abdomen and thick waist have the most obvious slimming effect.
4. Good health. The spirit becomes very tired, and the body and mind become light.
5, good physique. As long as it lasts for half a year to one year, it can improve the physique to "eat fat physique".
6. Good effect. After using this diet, obese people's energy will be more vigorous, sweating will be reduced after exercise, and high blood pressure will be relieved.
Small reminder:
1, can only eat two meals a day.
2. Fasting in the afternoon.
3. Food proportion. Carbohydrate: protein: Fat = 4: 3: 3.
4. Low-calorie fruits. I really can't bear to eat low-calorie fruit at night.
How to avoid eating when you want to lose weight:
1, distraction method: you can find a novel to read, preferably a suspense novel or a police bandit novel with a compact plot. When you are immersed in it, time will pass quickly, so go to sleep at the right time. Never watch TV to distract you, it will make you more greedy.
2, chewing gum method: as soon as you feel like eating, chew one or two pieces of gum to make your mouth move.
3, reverie method: lie in bed, close your eyes, imagine all kinds of food, imagine their taste, imagine their feelings in your mouth, increase your satisfaction.
4. Shopping in the supermarket: This method is a comprehensive distraction method and daydreaming method. The secret is that you must never bring money in your pocket to avoid buying food when you can't hold it for a while.
5, cucumber method: this method may be the most useful, eating cucumbers will not gain weight, you can also pad your stomach, or you can think of cucumbers as crisp food such as potato chips by comprehensive daydreaming.
6, example method: find a person you know who is very thin, it is best that he was in front of him, looking at him and secretly telling himself: I want to be as thin as him!
7. Self-encouragement method: shout out loudly: "Come on, you are the most persevering!" "I don't eat, I can't eat." "Hold on a little longer" and other words of encouragement.
8, drinking water method: binge drinking water, drinking full, you can't eat any more, you can also drink sugar-free carbonated drinks, which can increase satiety, but it is not recommended because it contains a lot of calories.
To sum up, I think daydreaming is the most useful method, but I have to practice it to a certain extent. I have tried this method time and again, and it has accompanied me through a difficult period, which is really useful!
I heard some ways to lose weight:
1, egg+cucumber: You can lose 5-7kg if you eat it for a week (eggs are boiled and cucumbers are eaten raw).
2, apple three-day weight loss method: it is best to use summer apples or choose sweet and sour ones, not too sweet, only eat apples for three days, you can lose 1-1 kg.
3, apple and milk method: eat for two days, eat only apples on the first day, drink skim milk on the second day, and lose one kilogram in two days.
4, honey three-day method: only drink honey for three days, do not drink water, you can lose 1-1 kg.
5, red bean method: red beans cooked into porridge to drink, eat for a week can reduce ⒌-⒎ kg.
6, black rice to lose weight: the same as the red bean method, ten days as a cycle, can lose 1-1 kg.
7. Boiled celery: After boiling celery with water, mix it with vinegar and eat it evenly, and you can reduce ⒍-⒑ Jin a week (only eat celery).
8, kelp diet: mixed with vinegar to eat; Can be used for treating constipation; Reduce ⒌-⒏ Jin a week
1, grape diet: only eat grapes for a week, you can lose ⒏ -⒑Jin.
10, 12-day diet: 1. Eat only fruits and vegetables [calories are less than 1,000 calories, 2. Eat only yogurt or skim milk] in the last 2 days, and there is no limit to how much you can eat. 12 days can reduce weight1.
1 1, black coffee diet (not very good, very harmful to the stomach): drinking only black coffee in a week can reduce ⒎ -⒑Jin.
12, choose one day in a week without eating: you can lose 1-1 kg in one month.
How to eat without getting fat
1. Take grains such as rice as the staple food: eat with vegetables, not with vegetables.
2. The fat of milk can be reduced: when drinking milk, skim milk is selected; If skim milk is tasteless and can't be changed at once, you can switch to low-fat milk first, or drink it together with 1/2 or 1/3 whole milk, and then slowly increase the amount of skim milk.
3. Don't eat visible fat: when eating meat or fried food, peel it, eat thin and don't eat fat. Remove the cream or whipped cream decoration from the outer layer and interlayer when eating the cake.
4. Don't add extra grease: don't spread cream or peanut butter when eating bread, or use jam with low fat content; Don't add too much sesame oil, sesame oil or salad dressing when eating noodles.
5. Pastry and snacks should be controlled: Usually snacks are high in fat, sugar and calories, so you must control your consumption. Such as: zongzi, moon cakes, mung bean cakes, souffles, etc.
6. Choose more plant-based protein foods: replace some meat with edamame, soybean and some bean products. These plant-based foods from protein contain unsaturated fatty acids, no cholesterol and high fiber content.
7. Eat more vegetables: It is best to eat three dishes of vegetables a day, which not only contains dietary fiber to increase satiety, but also provides vitamins and minerals.
8. Eat fresh fruit: Fresh fruit is rich in vitamin C and dietary fiber. If it is made into fruit juice, it needs a lot of fruit. Usually, a cup of fruit juice is made of three fresh fruits, which will increase the calories, and some dietary fiber will be filtered out when filtering, so fruit juice is not suitable to replace fruit.
9. Eat vegetables first and then meat: Changing the meal order to eat vegetables first and then meat can not only increase the intake of vegetables, but also reduce the consumption of meat.
10. Remove oil slick when drinking soup: oil slick is most likely to appear in sparerib soup and chicken soup. It is best to remove oil slick before eating to reduce fat intake.
1 1. Don't finish the soup when eating noodle soup: minced meat and sesame oil are usually added to the noodle soup to enhance the flavor, so it's best to remove the oil slick first or don't drink all the soup to avoid excessive oil intake.
12. Reduce the consumption of oil packets: When eating prepared food or instant noodles on the market, the attached oil packets can be consumed as appropriate, and it is not necessary to use them all.
Addition of five nutrients
1, dietary fiber. Eating more foods containing fiber can reduce the absorption of toxic substances and remove the garbage in the human body. Dietary fiber is abundant in: fruits, vegetables, and soy foods.
2. Lettuce. Eating lettuce every day is not only to get rich vitamins and trace elements, but also contains lettuce element, which can promote digestion, calm nerves and moisturize skin. You can really see the edible value of lettuce from the fresh vegetable juice.
3. Berries. Berries contain a lot of vitamin C. Eating berries can keep the skin tense. There is no doubt about that.
4. Nuts. This is a kind of snack food which is popular all over the world and suitable for all ages. We can count its varieties: macadamia nuts, Brazil nuts, pecans and so on. Nuts contain a lot of protein, but they should not be eaten in excess. Consider mixing nuts with vegetable salad and eating them together, killing two birds with one stone (the human body gets two nutrients at the same time). Why not?
5. The intake of protein in three meals a day. As a staple food, fish appears on your table at least twice a week, and the more the better. Don't consider any fried food.
Taboo of five kinds of food
1, pasta.
2. Bread. Eat at most two pieces of thin bread every day.
3. Expanded food. This kind of food is usually beautifully packaged. When buying, you should understand the ingredients of the food. Once you find that the sugar content is more than 5 grams, don't hesitate to abandon it.
4. Soda water.
5, packaging biscuits, cakes, pies, desserts. Although it is a bit unsatisfactory, it is still recommended to focus on "small tastes" in a week. Never treat them as staple food, but it is more fun to have tea as an occasional snack. If you subtract a lot of foods containing sugar and hydrogenated oils from your diet. You will see, maybe your figure has slimmed down unconsciously.
Two days of milk clearing intestines and losing weight on weekends
Suitable for people: slightly overweight, with healthy stomach and intestines.
Implementation plan: lose weight for only two days at a time. Return to normal diet on the third or fourth day, and then start for another two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If you repeat two or three cycles, the effect will be more stable.
Day 1: Apple 1 kg. On this day, you can only eat apples all day, and you can't eat anything. Wash the apples when you eat, and then slowly take a sip and stutter.
The next day: yogurt or skim milk 1000 ml, divided into six or seven equal parts, drink one at a time. Drink only milk all day, and don't eat anything else. 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 quantity. )
If you reach the ideal weight, you can do it again in this way. You can't drink water in the middle. You can't eat apples and milk together, you must eat them separately, which is effective. We can't drink water because if we consume water during weight loss, then our body will definitely consume the water we consume first, but not the water in our body. Eating apples without water basically reduces the body's water. On the day of drinking milk, the water is almost reduced and it will be reduced to fat.
Key tip: milk day is very important, and you can't drink water. If you cycle a few times, you can definitely lose weight. And it will actually 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.
Five kinds of food make you fat when you eat it.
First place: chocolate biscuits (6 tablets a day, 302 calories, gain weight a year 14 kg)
Do you feel hungry at tea time? Just have a chocolate biscuit. Although diet books all say that celery and carrot sticks should be used instead of snacks, these vegetables and fruits are healthy but tasteless, so take some favorite chocolate biscuits to satisfy your hunger. But do you know what's in the chocolate biscuits? The answer is: a lot of sugar and a lot of fat. If you satisfy your craving with chocolate biscuits every afternoon, you will gain 7 kilograms in only half a year. If this continues for one year, 14 kilograms of meat will move with you. Behind the delicious food is a high-calorie trap waiting for you, and foods high in oil and sugar will make people age quickly.
Suggestion: To get antioxidant effect, it is better to drink more low-calorie green tea than to get polyphenols from chocolate.
Second place: chocolate bar (eat one bar a day, the calorie is about 280 calories, and gain weight in one year 13 kg).
If you don't have time to eat dinner, a solid chocolate bar is your snack? If you really fill your hunger with chocolate bars, don't make up another dinner afterwards. Because a chocolate bar has half the calories of a full meal. If you can't live without the delicious taste of fragrant chocolate, thick caramel and peanuts, then I suggest you pay attention to the figures on the scale at any time. Eating such high-calorie snacks every day is neither fat nor difficult. In addition, the high sugar content in chocolate bars is an accomplice to oxidation, which will also accelerate your aging.
Suggestion: If you can't quit eating a chocolate bar every day, you'd better find time to jog for half an hour every day to balance the calories of that small chocolate bar.
Third place: canned fruit juice (drink 500ml a day, 255 calories, gain weight a year 12 kg)
I know that vegetables and fruits are rich in vitamins and minerals, but I am too lazy to eat fruits. Since we didn't eat fruit, let's use juice instead. However, replacing fruit with fruit juice can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced due to light. If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, and a lot of sugar is added. Therefore, if you think that drinking fruit juice is more nutritious and you come to a can every day, the high sugar content in fruit juice will make you gain 12 kg after one year.
Suggestion: For the sake of body and health, eating more fresh fruits and vegetables is definitely the only way to maintain a slim figure.
Fourth place: ordinary cola (drink 375ml every day, calories 168cal, gain 8 kg a year)
Coke is the most common drink for everyone. Of course, when eating hamburger fries, it should be accompanied by coke. And when we get together to share the delicious pizza, we also use coke to match the taste of pizza. However, even if it is not matched with food, many people have developed the habit of drinking a cup of coke a day. This is because the caffeine and special formula in cola are addictive. Although there are already low-calorie cokes on the market, there are still many people who can't adapt to the special taste of sugar substitutes. If you can't live without coke for a day, you'd better do more exercise to consume excess calories. Because one can a day can make you gain 8 kilograms a year later. What's more frightening is that the coke you drink will not only make you feel full, but also make you eat more food because of its strong taste. Not only cola, but also other sodas, root beer and so on.
Suggestion: If you really can't give up Coke, you'd better choose low-calorie Coke instead of sugar.
Fifth place: beer (drink 375ml every day, calories 147cal, gain 7 kg a year)
When friends are having dinner together or singing, beer is an inevitable entertainment role. However, if you only drink one can of beer a day, you will get 7 kilograms of weight a year later. This is why beer is called liquid bread, and people who drink beer often get a heavy beer belly. Beer contains almost no nutrients except calories, so it doesn't help your health except to make you fat. If you want to taste the wheat flavor of beer, you'd better just taste it. Don't get into the habit of drinking beer every day, and don't drink beer before going to bed, because beer has diuretic effect, and drinking it before going to bed will cause a lot of water to accumulate in the body, which will also cause frequent urination at night.
Suggestion: Use beer for dishes. Most of the alcohol in the heated beer has evaporated, which can not only increase the flavor of the dishes, but also avoid the high calorie burden brought by alcohol.
Food that can eat fat
Fruits
Both grape juice and wine contain resveratrol, which is a natural substance to lower cholesterol. Animal experiments have also proved that it can reduce cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for hyperlipidemia patients.
Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. Apples can reduce the low-density cholesterol in human blood, and increase the high-density cholesterol level beneficial to cardiovascular system. Eating an apple on an empty stomach in the morning can cure constipation, while bb can lose weight in the morning, so you can eat an apple before eating breakfast!
garden stuff
Garlic contains sulfur, and the sulfhydryl compounds formed can reduce cholesterol in blood and prevent thrombosis, which is helpful to increase high-density cholesterol and is beneficial to weight loss.
In addition to calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect and help eliminate excess fat in the intestine.
Onion contains prostaglandin A, which can dilate blood vessels and lower blood pressure. It also contains organic sulfur compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis.
Wax gourd contains protein and a variety of B vitamins, which can remove excess fat and water in the body and play a role in losing weight.
Carrots are rich in calcium pectate, which can be combined with bile acid and excreted from the stool. If the body wants to produce bile acid, it will inevitably use cholesterol in the blood, thus promoting the level of cholesterol in the blood to decrease.
cereal
Oats are rich in linoleic acid and saponin, which can prevent and treat atherosclerosis.
Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all of which have the function of lowering cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their staple food of corn.
aquatic product
Oysters are rich in trace elements zinc and taurine, which can promote the decomposition of cholesterol and help reduce blood lipid levels.
Kelp is rich in taurine and dietary fiber alginic acid, which can reduce blood lipid and cholesterol in bile.
Dairy products
Milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol.
Yogurt not only contains nutrients in milk, but also contains lactic acid bacteria that can help digestion, which has a better effect of reducing fat and losing weight.
edible fungi
Lentinus edodes can significantly reduce cholesterol and triglyceride levels, and can increase high-density cholesterol in the body.
Auricularia auricula is rich in iron, vitamins and various phospholipids, which can promote digestion and reduce blood fat.
tea
It can reduce blood lipid and cholesterol levels, enhance the toughness of microvascular wall and inhibit atherosclerosis. Tuocha produced in Yunnan can greatly reduce the fat in the blood by drinking 3 cups a day. Tea contains a lot of dietary fiber, which cannot be digested. If you stay in your stomach for a long time, you will feel full. More importantly, it can also burn fat, and the key to this effect lies in vitamin B 1. Tea is rich in vitamin B 1, which is a necessary substance to fully burn fat and convert it into heat energy.
fish
It is a high-slow, white and low-fat food, which contains a variety of unsaturated fatty acids necessary for human body. It has the functions of inhibiting platelet aggregation and lowering cholesterol, and can strengthen the brain and improve intelligence. Eating fish is good for health, nourishing and beautifying. This is just a traditional saying. Nutritionists tell us that many fish that we often eat are extremely high in fat and can be called "weight loss killers".
chrysanthemum
It has the effect of reducing blood lipid and lowering blood pressure smoothly. The role of green tea in lowering blood pressure smoothly. Adding a little chrysanthemum to green tea has a good health care effect on cardiovascular system. Chrysanthemum not only has ornamental value, but also has excellent medicine and food, and has good health care value.
In addition, other fresh green vegetables, fruits and seaweed rich in cellulose, pectin and vitamin C, such as celery, cabbage, green pepper, hawthorn, fresh jujube, citrus, laver and spirulina, all have good lipid-lowering effects.
Use walking to lose weight!
1 Watch your walking posture:
On the way to and from work every day, try to walk if you can. Walking posture is very important. Hold out your chest, lower your abdomen and tighten your hips. Never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles, and your lower abdomen will not shrink. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.
2 Increase the stride of walking:
Taking walking as a kind of exercise to lose weight, you can't walk as casually as usual. You should increase your stride appropriately. Only by striding forward can you exercise your thigh muscles and avoid radish legs.
3 heel first landing:
Focus on the front foot, and every step, the front foot should land in the order of heel, arch and toe, so that the heel will naturally lift when walking, and the area of the leg will become tight and symmetrical.
4 swing your bag and practice your arms
Women usually carry bags when they go out, so they can swing them back and forth without interfering with others. This kind of bag-throwing exercise can exercise arm muscles.
5. Exercise while waiting for the bus
While waiting for the signal, you are not idle. You can use this time to do abdominal exercises, focus on your abdomen and tighten it with all your strength. It feels like your navel is close to your back, and you insist on restoring it for six seconds, and so on.
6 sitting on a bus
When there is a seat in the car, you can exercise easily, with your legs set at 90 degrees, your heels fixed and your toes swinging up and down repeatedly. This action can exercise the muscles of your calf and make your calf lines more symmetrical.
At the same time, when sitting, you can also exercise your abdominal muscles, lift your legs together to a height of about five centimeters from the ground, suspend your legs, and try to keep this posture as long as you can.
7 Standing on the bus
It doesn't matter if there is no seat in the car, because you can do a lot of small exercises when standing. Holding the rings on the car with your hands, sometimes clenching hard, sometimes relaxing, and doing it repeatedly can make your wrist thinner. Or hold the railing by hand, while counting the beats, and forcibly tuck in the abdomen. This method can effectively tighten the abdominal muscles and gradually shrink the lower abdomen.
A way to reduce abdominal and thigh fat:
First, take off your socks, tie your thumbs together with a rubber band that ties your hair, and then lie flat on the bed. At this time, you can listen to music and have a rest. But at this time, just let the upper body have a rest, and the legs and abdomen are going to lose weight!
Key points: First of all, you should pay attention to keep your heels together while your thumbs are tied, and your knees should be as close as possible. Secondly, your lower abdomen and thighs should be stretched as far as possible, with a sense of tightness, and tied for 5 minutes every day. What is the reason for binding the feet and thumbs to lose weight and shape?
Principle: When the human body is sleeping, if the posture is not good, it will cause the skeleton to be distorted, so it is easy to grow fat. Use this trick to correct the bad sleeping posture, so that the muscles of the lower abdomen and thighs that are usually not exercised can be exercised, and the effect of partial weight loss can be shown. Stick to it for 5 minutes every day, and you can see the effect after half a month.