What are the methods for students to lose weight and slim their legs

Students can achieve weight loss and leg slimming by adjusting their diet structure, increasing aerobic exercise, local shaping training, improving lifestyle habits, and using traditional Chinese medicine as an auxiliary conditioning method.

1. Adjust dietary structure

Reduce intake of high sugar and high-fat foods, increase the proportion of high-quality protein and dietary fiber. For breakfast, you can choose whole wheat bread with eggs. For lunch, steamed fish and broccoli are the main dishes. For dinner, refined rice and flour are replaced by coarse grain Congee. Drink 1500-2000 milliliters of water daily and avoid sugary drinks. Pay attention to controlling the intake of nut snacks, not exceeding 15 grams per time.

2. Increase aerobic exercise

Engage in 3-5 sessions of aerobic exercise per week for at least 30 minutes, such as jogging, skipping rope, or swimming. Maintain a heart rate in the range of 60% -70% of maximum heart rate during brisk walking on the playground, and use breaks for 10 minutes of stair climbing exercise. Stretch before and after exercise to avoid muscle stiffness. People with high body fat percentage can choose instruments such as elliptical machines that exert less pressure on the knee joint.

3. Local shaping training

focuses on specialized training for the inner and outer muscles of the thigh, completing 3 sets of 15 lateral leg lifting exercises per day. Squat against the wall for 30 seconds each time, take a 15 second break, and repeat 5 times. The warrior style, tree style, and other postures in yoga can help improve leg lines. After exercise, use a foam shaft to relax the fascia and prevent muscle caking.

4. Improve lifestyle habits

Avoid sitting for more than 1 hour and stand for 5 minutes during breaks to promote blood circulation. Ensuring 7-8 hours of sleep and falling asleep before 23:00 at night is beneficial for the secretion of growth hormone. Choose a hard bed to rest on, and place a thin pillow under your calves to relieve swelling while sleeping. Reduce improper posture such as crossing legs, and ensure that the weight of the backpack does not exceed 10% of the body weight.

5. Traditional Chinese Medicine Assisted Regulation

Massage the Zusanli acupoint clockwise for 3 minutes in the morning and evening every day, combined with moxibustion at the Sanyinjiao acupoint to improve metabolism. Soak feet in ginger essential oil for 15 minutes to promote lower limb circulation, with water temperature controlled at around 40 ℃. People with phlegm dampness constitution can drink Yiren Chixiaodou soup, while those with spleen deficiency are suitable for yam lotus seed Congee. Ear acupressure selects acupoints such as hunger points and endocrine points to assist in controlling appetite.

Students should follow the principle of gradual weight loss and avoid extreme dieting or excessive exercise. Set reasonable goals such as losing no more than 5% of body weight per month and regularly measuring changes in leg circumference. Wear professional sports shoes during exercise to prevent injury, and replenish electrolytes promptly after exercise. Parents should pay attention to their children's psychological state and prevent eating disorders caused by body type anxiety. If there is knee joint pain or menstrual disorders, the weight loss plan should be suspended in a timely manner and medical evaluation should be sought.