1, in weight loss, daily hydration is very important.

Water has no calories, but it can provide a certain sense of fullness. Drinking enough water every day can not only reduce food intake, but also accelerate metabolism and help burn more hungry fat. The Dietary Guide for China Residents suggests that an adult should ensure 1.500- 1.700 ml of water every day, which is equivalent to about 8 cups of water. The main types of water are boiled water, purified water and mineral water. If you want to achieve obvious weight loss effect, it is recommended to increase the water consumption to 2000-3000 ml. If you do a lot of exercise in your daily life, or if the weather is high and you sweat a lot, you can moderately increase the water consumption, but it is best not to exceed 800 ml per hour and 4 liters per day.

2, three meals a day, eat regularly.

Diet is one of the most recommended eating habits in weight loss. By controlling the interval between meals, we can avoid overeating under excessive hunger and stabilize blood sugar and metabolism. The interval between two main meals is 4-6 hours. The correct time for three meals should be: breakfast: 6:00-8:00 am, lunch: evening11:00-12: 00 pm, and dinner: 5:00-7:00 pm.

Step 3 eat healthy fat

To lose weight, many people dare not eat any fat. In fact, it is completely unnecessary! Although fat is high in calories, it is also an essential nutrient for human body. As long as the overall intake is controlled, it will not affect weight loss too much! There are good and bad fats. For example, unsaturated fatty acids are good fats. Moderate intake is more beneficial to cardiovascular and cerebrovascular health. This fat is mainly found in nuts, avocados and olive oil. In addition, trans fatty acids are what we call bad fats, which mainly exist in margarine and cream. Try to eat as little as possible during weight loss!

4. Improve your metabolism

People with high metabolism, even if they don't exercise, can burn more fat than people with low metabolism, which is one of the best ways to lose weight. Generally speaking, proper intake of protein and dietary fiber in the diet, ensuring drinking and sleeping, and increasing some strength training will all help to improve your metabolism.

5. Heat intake and consumption are carried out simultaneously.

On the basis of controlling calorie intake, you can lose weight without exercise, but the efficiency of losing weight will be reduced; On the basis of moderate exercise, if you don't control your calorie intake, it's hard to lose weight! If you want to lose weight well, it is best to control calorie intake and increase calorie consumption at the same time, reduce a certain amount of calories in diet, widen the calorie gap in exercise, lose weight faster and have lower difficulty in persistence.

6. Underestimate your exercise consumption and overestimate your calorie intake.

In losing weight, people often make a mistake, always underestimating their calorie intake and overestimating their exercise consumption. The BBC has done experiments, which show that everyone will reduce their food intake by 50%, including the calories brought by snacks, spices and drinks. Other studies show that people tend to overestimate their exercise consumption by more than 25%. This is the main reason why many people say that eating less and exercising more is not thin, so from now on, we might as well underestimate our exercise consumption and overestimate our calorie intake to lose weight more smoothly!

7. Develop the good habit of recording.

If you want to manage your body more scientifically and efficiently, you should know what you eat every day, how many calories you consume, what exercise you do, how many calories you consume, and monitor your weight, body fat, drinking water, sleeping and defecation. By recording the basic data and reviewing it regularly, you can adjust your diet plan and exercise plan in time to make weight loss more efficient!

8. Good sleep quality is very important.

If you don't sleep well, your appetite will be stronger the next day, your metabolism will be reduced, and people will be more reluctant to move. In this way, eating more and eating less will make you fatter! Ensuring sleep time and good sleep state is one of the most basic requirements for weight loss. Turn off the lights and electronic devices before going to bed and keep the bedroom dry, which is conducive to falling asleep faster and improving the quality of sleep.