1, using home and room to lose weight
(1) Bedroom: Soft beds are not just for sleeping.
1) Hip lift on your back
Lie on your back on the floor near the bed, put your feet on the edge of the bed, bend your legs and keep your arms close to your side.
Support your heels hard, and then lift your hips as high as possible. Pause for a moment, then put it down and repeat the action.
In order to improve the difficulty, you can lift one foot and then do hip lifting, and repeat it several times before changing the other foot.
2) Golden Rooster Independence
Stand with your back close to the edge of the bed, cross your arms on your chest and gently lift one foot.
Keep standing on one leg, and don't let go of your arms.
Do a squat movement facing the bed, repeat the squat for ten times, and then repeat the above actions with the other leg.
(2) Bathroom: Bathroom is full of fun.
1) high push-ups
Use push-ups and put your hands on the edge of the bathtub or sink (the higher the position, the less effort).
Keep doing push-ups and make sure that your hips and body are always in a straight line.
The lower your hands are, the more difficult it is.
2) Boom Push-ups
Use push-ups, with your knees on the ground or suspended, and a folded towel under your right hand.
When the body is lowered, the right arm is extended forward, and when the body is raised, the right arm is retracted.
Do five push-ups and repeat with your other hand.
(3) Kitchen: Pots and pans have miraculous effects.
1) Knee lifting exercises
Lean forward, put your hands on the console, with your arms shoulder width apart and your feet hip width apart.
Lift your left knee quickly and move towards the left elbow, while turning your right hip.
Repeat the action 30 times, and then change the other leg. When you are more skilled, hold your hand in a lower position to complete the action, and finally hold it directly on the floor.
2) Squat shoulder push
Hold a large plastic bottle of water or a pumpkin on your chest with your hands and bend your elbows.
Squat down, keep your posture, and keep your heels off the ground.
Stand up with your body, and at the same time, hold the heavy object with your arms above your head and lift it out hard, and repeat the action.
(4) Living room: Slimming while watching TV.
1) Shoulder exercises
Adjust your posture, rest your shoulders and neck firmly on the armrest of the sofa, bend your legs and land on your feet.
Keep your arms straight, lift a cushion, and lift the cushion from the groin to the top of your head.
Then put down the cushion and keep your arms straight.
2) Sinking practice
Sit on the edge of the sofa with your hands at your sides.
Legs together straight, feet on the ground.
Bend your arms slowly and sink until your hips are about to touch the ground.
Always keep your legs together and straight, then straighten your arms and return to the starting position.
2. Other home-based diet methods
(1) Run barefoot in situ
If you are always at home when you are at rest and feel physically and mentally exhausted, you might as well try barefoot running at home. Such exercise can fully improve the metabolic rate of the body and is very good for losing weight.
Before starting to run barefoot in situ, in order to make the weight loss effect more obvious, it is best to put a washboard or an old plastic bathtub on the ground, treat the ground as a bumpy cobblestone road, and then run in situ on the washboard with socks. This method can not only help stimulate the blood circulation through the acupuncture points on the soles of the feet, but also give full play to the metabolic function. At the same time, it can also relax the tired body of the house to a certain extent.
(2) Push-ups and lifting dumbbells
If you watch sports programs at home, you can do 10 push-ups during the intermission of TV programs, or do the exercise of squatting and standing up. In addition to push-ups, you can also lift dumbbells while watching TV programs and simply thin your arms.
(3) soaking feet
Get into the habit of soaking feet before going to bed every night, which not only helps the body to relieve fatigue, but also promotes blood circulation, which is also very effective for losing weight. Moreover, the effect of losing weight is excellent, which can effectively help the body discharge excess water and help the body consume excess fat, so that you can lose weight easily and without spending money.
(4) Lift your legs high
When doing leg lifts, stand upright and hold your head high. Then try to raise your right leg so that the thigh and calf form a right angle. Then, the left and right legs repeatedly carry out this leg lift, which has been repeated for 30 times.
Of course, the leg-lifting action can also be extended, that is to say, in addition to leg-lifting, leg-lifting can also be carried out sideways and backwards. However, when doing leg lifts, you should remember to stretch your legs as much as possible, so as to accelerate the metabolic function of your legs and quickly get rid of the fat on your legs.
(5) Squat
The legs are slightly wider than the shoulders, and the legs are upright, squat and repeatedly move, 20 ~ 25 in each group. Precautions: the toes are slightly wider forward than the shoulders, and the legs are upright. During exercise, the body should be as upright as possible, and the waist and abdomen should be straight. When squatting, the thighs are parallel to the ground and the hips are pushed forward; Squat up and tighten your thighs and hips, keep your arms akimbo or lift forward to keep balance. Can hold bottled drinking water, books, sandbags and other things to carry the load.
(6) Cycling training
In the gym, the most favorite training is cycling. We can wear headphones, listen to our favorite music, and do trampling with the rhythm, which will soon make you feel sweaty and burn a lot of body fat. Of course, if you have enough time, you can choose outdoor sports that suit you, such as mountain biking.
(7) Aerobics
Aerobics practice regardless of the weather, regardless of the location, it is easy to maintain a fixed training. We can choose one of our favorite calisthenics, such as boxing or Latin calisthenics. Exercise all over the body with the rhythm can bring us a good weight loss effect. Moreover, regular aerobics can also train our cardiopulmonary function, make our bodies more flexible and shape a perfect body shape.
(8) Stand in the corner
This action needs to make the head, shoulder blades, hips and heels stand close to the wall. Pay attention to the abdomen and hips, and stick to this for about 3 minutes. When you get used to this posture, you can balance your whole body even without opening your eyes.
If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or distorted. As long as you pay more attention and adjust them in time, you can not only relieve the discomfort of your shoulders and waist, but also improve your metabolism. This little trick that doesn't cost money is also very effective for those new mothers who have given birth to their stomachs.
3. What is the fastest way to lose weight?
Fruit is the representative of food in women's eyes. Some fruits are not only delicious, but also have the miraculous effect of losing weight. So, what fruit do you eat in autumn and winter to lose weight the most? Below, Xiaobian will take stock of the most weight-losing fruits in spring for you, so that you can lose weight happily in food.
(1) The champion of slimming fruit-strawberry
The "lifebuoy" strawberry that loses the waist is the most powerful, thanks to a magical substance called "aspartic acid" contained in strawberries, which can naturally and gently remove excess water from the waist, slowly dissolve the fat accumulated at the waist, help the body to eliminate fat and detoxify, and help you lose weight easily.
(2) The champion of slimming fruit-white radish
Just like the camel's hump is to store nutrients for the body, the thigh is also a "warehouse" used by the human body to store energy for emergencies, so it is particularly easy to accumulate fat. Eat more white radish!
Its pungent ingredient, mustard oil, can promote the better metabolism of fatty substances and avoid the accumulation of fat under the skin. This function is incomparable to any kind of vegetables and fruits, and it is also the most suitable for dealing with thigh fat.
(3) Watermelon is the champion of slimming fruit.
Some substances contained in watermelon have detoxification effect, which can discharge a lot of salt, especially for the legs that are prone to edema. In addition, it also contains a lot of potassium, which can play a role in modifying the lines of calves.
(4) Grapefruit is the champion of slimming fruit.
The increase of back fat is mostly because the blood sugar in the body is absorbed and then converted into fat. Therefore, if you want to lose them, you should start with "sugar". At this time, it is more appropriate to choose grapefruit, which is not only extremely low in calories, but also rich in special enzymes, which can affect the body's absorption of sugar and make it no longer easily converted into fat.
(5) The champion of slimming fruit-tomato
Eating tomatoes before meals can help to reduce the accumulation of fat in the lower abdomen. If too much waste is accumulated in the intestines, it is easy to form a small belly. Tomatoes are rich in dietary fiber, which can absorb excess fat in the intestine and excrete oil and toxins. Eating a tomato before meals can also prevent fat from being absorbed by the intestines. Stick to it for a long time, and you will stay away from the troubles of a small belly.
4, small coup to lose weight
(1) Vitamin supplement
A study published in the International Journal of Obesity involved 96 obese women who were divided into three groups and given multivitamins, calcium and placebo for 26 consecutive days. Results the body fat content of the vitamin supply group was significantly lower than that of other groups.
Some people eat a lot in order to supplement the essential nutrition of the body. Although taking a single vitamin has little contribution to the weight loss plan, it can reduce the dietary intake corresponding to its nutrition.
(2) Choose a suitable dining position
A pleasant cocktail party or a sumptuous banquet is often a good opportunity to enjoy spicy food, which is hard to control. If you want to control your appetite, try to sit at the end of a long table. In the middle position, there is always dazzling food in front of you, which makes people overwhelmed.
(3) Check the mail
Your inbox may be a gathering place for all kinds of nutrition information, which contains many practical tips. The results of a study show that people who read health newsletters every week will consume more fresh agricultural products, and the fat conversion rate will be lower after 16 weeks, and they will keep adequate exercise.
(4) watch less TV
Adults spend an average of five hours a day on TV. The researchers tried to force the subjects to watch TV in half with the electronic locking system, and found that they consumed an average of 1 19 calories per day.
(5) put out the lights and candles
Creating a completely dark environment at night can make people lose meat unconsciously. Researchers at Ohio State University in the United States show that mice that sleep in a completely dark environment are less likely to gain weight than those that doze in bright or dim lighting. Those mice who sleep under the light will eat at some strange time points (such as late at night).
(6) Don't feel guilty
Don't put pressure on yourself even if you eat a lot of junk food. After being stressed, dieters often respond to overeating. The stress mentioned here also includes their sense of guilt about the food already in their bellies.