How we'd all love to reduce our waist lines and get rid of those extra pounds all by themselves.

我們都想不費吹灰之力地讓腰圍少個幾吋，擺脫多餘的那些體重。

Wait a second, it's entirely possible.

等等，這是完全可以做得到的啊！

No more starving following strict diets and going to the gym like crazy.

再也不用遵守嚴苛的節食規則，或是像發狂似地上健身房。

All you need to do to get in shape is follow these three alternative ways, one, two, three, and it's done.

想要維持身材，你只需要遵守以下三個替代方案：一、二、三，就完成了！

The new You is on the way.

準備好迎接全新的你。

Let's see what these fantastic ways are.

來看看這些方法是什麼吧！

1. Contrast Shower

第一，冷熱交替淋浴

This method is quite simple and often accompanied by other procedures

這個方法簡單，通常會搭配其他步驟。

When finishing a shower keep switching the water from cold to hot.

洗好澡之後，不斷地將水由冷調至熱。

First you should increase the water temperature up to 104 degrees Fahrenheit and stay under the running water for three to four minutes.

先將水溫調高至華氏 104 度，待在水流下 3 到 4 分鐘。

Then switch the temperature to 73 to 77 degrees Fahrenheit and stay for 40 seconds.

接著將溫度調至 73 到 77 度之間，沖個 40 秒。

For the best results, repeat this cycle three to four times

重複這個循環三到四次，效果最好。

Keep in mind, that you should always finish a contrast shower with cold water.

記住，每次的循環都要以冷水作結。

Such a shower will not only help you get rid of excess weight, but also choose away such diseases as arrhythmia, obesity, poor blood circulation, primary hypertension and cellulite

這樣的淋浴不只可以幫你減重，也可以消除心律不整、肥胖、血液循環不良、原發性高血壓或橘皮組織等問題。

2. Massage

第二，按摩

The best types of massage to fight fat are cupping, water, honey, and pinching ones.

對抗肥胖的按摩法有拔罐、水療、蜂蜜和指壓。

They help fracture the fat ,improve blood circulation in your abdomen, and normalize the digestive system

他們可以瓦解脂肪、促進腹部血液循環和調整消化系統。

You can perform this massage both yourself at home and in salons.

你可以自己進行這些按摩或者到按摩店。

Here's one of best self massages to get rid of belly fat.

以下是擺脫小腹肥胖的自我按摩法。

Lie on your back on a flat surface.

躺在平坦地面上。

Rub your hands together until they're warm.

摩擦你的雙手直到溫暖為止。

Place one hand on your navel and start rubbing it clockwise.

將一隻手放在肚臍上並順時針摩擦。

Gradually widen the circles with firm pressure.

慢慢以固定的力量擴大圓圈。

You need to do this for one to two minutes with 30 to 40 circles - keep in mind that you should do the massage systematically.

你需要一到兩次，每次 30 到 40 圈，記住必須有條不紊地做。

3. Breathing.

第三，呼吸

The main rule of breathing gymnastics is that you should breathe in and out with your stomach and not your chest.

呼吸訓練的主要原則是用腹部呼吸而非用胸口。

A thin waist, ripped abs, strong abdomen muscles.

螞蟻腰、馬甲線和強壯的腹肌。

Everything is possible if you do the whole set of breathing exercises, it only takes two minutes a day.

只要每天花兩分鐘做一套完整的呼吸訓練，任何事都有可能發生。

This method is called the Long Breath diet.

這個方法叫深呼吸減肥法，

Here are the simple instructions: Stand up and push one leg forward and the other back.

站起，一腳在前一腳在後。以下是幾個基本原則。

Stand on your back foot and strain your buttocks.

後腳施力並收緊臀部。

Slowly inhale for three seconds lifting your arms above your head.

慢慢吸氣三秒，將手舉至過頭。

Exhale for seven seconds straining all your muscles.

吐氣七秒，收緊所有肌肉。

Perform this exercise for two to ten minutes every day to transform your body for the better.

每天花 2 到 10 分鐘做這項訓練，改善你的體態。

Have you already tried these methods?

你試過這三種方法了嗎？

How did they work for you？

他們的效果如何？

Share your results and weight loss goals in the comments below.

在下方留言分享你的結果或減重目標。

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別忘了按個喜歡並訂閱，以收看更多節目。