How to lose belly and chest quickly and effectively? Thank you very much

Don't eat supper, eat less dinner, don't eat too well, keep your mouth shut, open your legs, insist on doing sit-ups every day, and eat less snacks.

Sit-up! Remember to persevere.

Girls lose breasts, Sothman is better, hehe.

What you said, isn't it, fat**...

Turn the hula hoop every day! Just stick to it. It works in a month.

You can do sports, such as running and basketball, although most of the boys are lazy but the boys who exercise are very charming, and can have a good body, don't go on a diet** or something, your height is not fat, you may be a little fat during development, but after exercise, you grow taller and fitness, most European and American men's bodybuilding bodies are obtained in this way, I hope it will help you.

**Method 1: Reduce calorie intake.

Nutritionists believe that no matter what you control – protein, carbohydrates or fat – the ultimate reduction is calorie intake. If a person consumes 800 calories less, they can lose 10 pounds of body weight in 6 weeks. Combined with the Skin** Cream, you can lose 10 pounds of weight in 2 and a half months. But don't lose weight too quickly, otherwise it can be dangerous.

It is important to know that each person should consume at least 1200 kcal per day, if the calorie supply to the body is too little; will lose muscle. Muscles are the key to the body's calorie burn and metabolism.

**Method 2: Eat 1 bite less meat and lose 10 pounds in 2 months.

Experts note that every 1 gram of fat is 9 kilocalories. Carbohydrates and proteins contain much fewer calories per gram compared to fat, about 4 kilocalories. Therefore, you don't have to eat less, you can replace the daily consumption of fatty foods (such as cream and other foods) with fresh vegetables, fruits, and grains, experts believe that if you eat only 20-40 grams of fat a day, you can lose 10 pounds in 2 months.

However, not everyone can eat less fat**, and if you eat too many carbohydrates, you can also gain weight.

**Method 3: Reduce your food intake.

If you want to lose weight, you don't have to give up your favorite foods, it's important to control them. If you have a preference for a certain food and eat it in large quantities, be careful to reduce the amount of portions you use each time. Instead of 200 grams of meat 4 times a week, 100 grams are consumed each time, so that you can consume 1200 kcal less calories and significantly reduce your weight in about 7 and a half months.

It is recommended that the person put a scale in the kitchen and post a reminder slogan to remind himself of the weight of the food he ingests.

**Method 4: Lose 10 pounds on 1 liquid meal a day for 5 weeks.

Usually liquid food is very convenient. If you eat only liquid food or beverages with one meal a day, you can lose 10 pounds of body weight in 8 months. Liquid food should be varied to avoid lack of nutrients.

Under the guidance of a doctor, you can even eat two liquid meals a day. This results in a weight loss of 10 pounds in 5 weeks. But make sure that you choose a liquid diet that provides the nutrients and protein your body needs, and that you eat three meals a day.

**Method 5: Walk for 45 minutes and lose 10 pounds in half a year.

Walk 5 kilometers in 45 minutes 1 time a day, 5 days a week, in combination with the use of Eugene ** cream, and in doing so, you can lose 10 pounds of body weight in 6 months. If you walk kilometers in 45 minutes, you lose weight faster. Some people may say that "there is no time for walking".

Actually, time is squeezed out. Cardiologists point out that using this method may increase appetite.

Therefore, before or after a walk, you can eat some low-fat foods or fresh fruits, and drink plenty of water to replenish the body water that has been reduced due to sweating.

Fat just wants to slim down the belly, which may be the biggest misunderstanding.

The growth and loss of fat is systemic, and there is no way to target a certain area of fat loss except for surgical liposuction.

When losing fat, the first fat to be consumed depends on innate factors, such as genetics, etc. - if you are an apple-shaped body before fat loss, you will become a small apple after fat loss, not a pear-shaped body.

Correct practice: Treat yourself with meal replacement and exercise through Professor Yan for systemic fat loss.

1. Lift your heels when going up the stairs and bear the weight with your legs, which can eliminate fat on the inner thighs and buttocks.

2. When sitting on a chair, cover the two calves together, count from one to 8 and then exchange the legs. Repeat this without breathing.

Stop it. This works the calf line.

3. When watching TV, sit on a chair, do not bend your knees, lift one leg up, and then put it down, repeat this action 8 10 times.

Switch to the other leg to remove the fat on both sides of the thigh.

4. When walking, speed up when walking, try to take a bigger step, so that all the muscles in the legs can be exercised. Simply put, it's an energetic walk. This way of walking should be a habit in normal times.

Standing leg raise:

Hold your hands on the edge of the table to support your balance, stand with your legs naturally side by side, lift your heels, and hold.

Two or three seconds, put down, every day.

Doing this 5 to 6 times can tighten the calves, make the muscles more elastic and the lines more beautiful.

Sitting leg raise:

In a natural sitting position, lay your legs flat at a 90-degree angle, lift your heels and hold for a few seconds, then lower them and repeat.

Do this until you feel tired in your calves. This movement tightens the buttocks and thighs and makes the muscles elastic without causing the buttocks and thighs

1. What kind of exercise to choose.

1. Appropriate exercise intensity.

The exercise intensity must be suitable for yourself, and you should choose low-to-medium intensity exercise, not some high-intensity strenuous exercise. If the exercise is too intense, most of the sugar and water consumed are actually consumed, and it is easy to produce hunger and thirst when exercising, and it is easy to increase the amount of food, which cannot achieve the best effect. Therefore, we should choose some exercises with a heart rate of less than 150 seconds during exercise, and the greater the amount of exercise, the more obvious the effect.

2. Exercise time.

The exercise time should be about 30 minutes, and the maximum should not exceed 60 minutes. Exercise should not be done immediately after eating, nor should it be done on an empty stomach, which is not good for your health and the gains outweigh the losses.

Second, recommend some exercise.

1. Run. Running is the simplest exercise that everyone can do, and it's best to exercise outdoors because there is plenty of oxygen outside. Before running, you should warm up, put on sneakers and sportswear and you can start, about 30 minutes is more appropriate. It's best to find someone to go with, so that it's not too monotonous and you can stick to it for a long time.

2. Skipping rope. Jumping rope is also a simple sport that can be enjoyed by everyone, as long as a skipping rope and an open space can be started. You can lose weight in a short period of time, and exercise is more monotonous, so it's important to persevere! Do not wear shoes with stiff soles and exercise on hard surfaces, which can easily cause injury.

3. Climb the stairs every day.

Maybe you don't have time to exercise, but you can make the most of some of your daily activities, such as climbing stairs. When you can take the stairs, try to use the elevator as little as possible. When exercising, you can stand on your tiptoes and walk more stairs to strengthen the muscles of your calves, which is also a good way for many white-collar workers.

4. Swimming. Swimming is a full-body exercise, which can improve cardiopulmonary function, consume a lot of calories, and water has a good beauty effect on **, but it is a little difficult to learn. In addition, it is best to swim in a relatively safe place, such as by the river, and it is best to be accompanied.

5. Ride a bicycle.

Riding a bicycle on a daily trip is not only good for environmental protection, but also for exercise. Cycling is good for leg movements, and it's easy to learn and fun, especially for young people.

Of course, there are many sports, such as mountain climbing, cycling, yoga, dancing, billiards, ......You can choose according to your own interests and your own conditions, and at the same time, cultivate your hobbies and good living habits!

**The most correct way is to reduce fat, exercise** is not fast, but it is the most scientific, can burn a lot of fat, and will not**, compared with dieting and drugs** is the healthiest way**. Perhaps the ** effect of skipping rope alone cannot be immediate, but it can achieve the effect of reducing body fat, and with perseverance and diet control, you will have unexpected gains, and you don't have to worry about the sequelae of exercise such as thicker calves and thicker arms.

Let's run, according to my years of sports experience, the effect of running ** is the best.

Sitting on the chair and abdomen exercises.

This set of exercises is convenient, easy, and has quick results, and is suitable for practicing every day or every other day.

Method: Sit on the edge of the chair, hold the back of the chair with both hands, feel as if the human body is about to slide off the chair, relax the back and step on the waist, and the waist should be as close to the chair as possible.

Group 1: Bicycle ** Method. Take turns with both feet to do the action of pedaling the bicycle, at this time the leg muscles should be relaxed, requiring one foot to stretch down, the lower the better, but not touching the ground, the other foot bends upward, the higher the better, repeated practice, insist on 20 times a day.

Group 2: Same as the above posture, bend the legs upwards at the same time, and then stretch downward at the same time, pay attention to the waist can not be topped, should try to make the abdomen and stomach contract, and then as close as possible, in order to achieve the abdomen is also tight and comfortable, insist on 20 times a day.

Fat melting cream can, if you want to slim down**apply**.

Exercises, such as hula hoops, sit-ups.

Do hula hoops or abdominal yoga.

Skipping meals at night has a significant effect.