When the calorie intake is too small, the brain will tell the body that it has entered a famine era, and it must reduce its own consumption and can't let her lose weight any more ... so we have a so-called bottleneck period. Long-term dieting, the intake is lower than your base generation, it will gradually decrease, and it is difficult for you to lose weight from now on.

Female basal metabolic rate =66 1+9.6* weight (kg)+ 1.72* height (cm)-4.7* age; Male basal metabolic rate =67+ 13.73* weight (kg)+5* height (cm)-6.9* age.

Plus your work and rest: sitting lifestyle (little exercise): above basal metabolism *1.15; Light activity and daily activity: the above basal metabolism *1.3; Moderate intensity fitness (3-4 times a week): above basal metabolism *1.4; High-intensity fitness (more than 4 times a week): above basal metabolism *1.6; Professional athletes (more than 6 times per week): Above basal metabolism * 1.8.

After calculating the basal metabolism, you should not be less than this calorie every day.

2, the diet structure should be balanced, and the pyramid structure is indispensable. 3. Try to eat like a primitive man. 4. Don't just run (when you do long-term aerobic endurance training (such as jogging), your brain may think that you need to hunt. In order to keep you alive, it will make you absorb better, burn less, accumulate more fat and make you hungrier. The ideal sequence of fat-reducing exercise should be: anaerobic-hiit-stretching (so that your brain can't figure out what you want to do). 6. Exercise for not less than 30 minutes and not more than 60 minutes each time.