The most effective way to lose weight: losing weight has its inevitable scientific laws. Don't try to believe in the "panacea", in fact, it doesn't exist; Don't try to implement an excessive weight loss plan, because it is difficult to follow. The following are the three elements of healthy weight loss that all dieters need to follow, which are also the most effective methods to lose weight: (1) scientific diet 1. The real meaning of obese people is not overnutrition, but malnutrition. Lack of nutrients that can help fat metabolism in the body leads to excessive intake of nutrients (calories) that can be converted into fat in daily life, which accumulates over time and eventually leads to obesity. Therefore, to lose weight, we must balance nutrition, strengthen nutrition that can help fat metabolism, and reduce the intake of nutrients (calories) that are easy to get fat. Eating well (high nutrition) and eating less (low calorie) is the key to the success of diet to lose weight. Hunger will make us crave high-calorie food. Once we have the opportunity to supplement food, we will choose high-calorie food first, and we will eat too much when we are hungry. Choosing some foods with low glycemic index (it is not easy to feel hungry after eating) or eating some healthy foods before the arrival of hunger will be more conducive to controlling the total calorie intake in a day. (2) Moderate exercise is not as important as diet in weight loss, but exercise can burn excess calories to promote weight loss, improve basal metabolic rate, maintain muscle content, improve insulin sensitivity and reduce rebound probability, so moderate exercise is necessary. Exercise to lose weight is usually recommended to do aerobic exercise every two days for 60~90 minutes each time. If you don't have the time and perseverance to exercise, it will also help to walk more or use labor instead of exercise. (3) Healthy living habits Daily healthy living habits are very important for dieters and their status is irreplaceable. Otherwise, it will not only affect the curative effect, but also cultivate obesity next time. In addition, don't think you are losing weight, because you will want to end the process of losing weight, but should regard it as your living habit. 1, try to chew slowly when eating, and don't eat if you feel not full. If you feel full, you actually ate too much. 2. Dinner should be light, not too much. Generally speaking, it is recommended to stop at half full and not hungry. 3. Try to refuse sweets, greasy food and snacks; Quantitative control of rice and flour staple food. Don't eat anything except water after supper. If you feel hungry at the beginning of behavior change, eat a small amount of fruit, and you will not be hungry when you get used to it. 5, drink plenty of water, it is better to replace water with tea. 6, to ensure adequate sleep, lack of sleep will affect the body's metabolic function. People who sleep less than 4 hours a night will have more difficulty in breaking down carbohydrates. Although exercise is not as important as diet in losing weight, it will bring very valuable help in the long run. Perseverance suggests arranging planned exercise, and perseverance should also find opportunities to walk as much as possible. ! ~! ~!