On the one hand, strength exercises can help the body improve its metabolic rate and consume more calories, on the other hand, they can play a role in shaping. Recommended actions: flat support, push-ups, squats, lunges, sit-ups and other muscle group training actions. Exercise frequency is 3-5 times a week. Do strength exercise first, then do aerobic exercise. Pay attention to do more muscle stretching after training.
In addition to exercise, controlling the overall calories in the diet is also essential in the process of losing weight. High calorie foods (alcohol, carbonated drinks, fat, fried foods, dessert cakes, etc.). ) should be strictly controlled. Eat coarse grain staple food (sweet potato, corn, oats, etc.). ), vegetables and fruits, and pay attention to supplement high-protein foods (soy products, milk, eggs, etc.). ). Meat is mainly low-fat meat such as fish and chicken, and nuts are eaten in small quantities. If the amount of staple food in the original diet is large, it can be reduced appropriately and replaced by vegetables. Eating habits suggest eating less and more meals. In addition to daily meals, meals are added between meals (mainly coarse grains, dairy products, vegetables and fruits). 6-7 minutes full every meal can prevent the body from taking in too many calories at one time. Cooking methods of daily diet should be as light as possible. If the above dietary control cannot be achieved in one step, you can adopt the method of gradually controlling calories, which is more acceptable to your body.
Finally, keep a regular schedule, eat on time, don't stay up late, and usually pay attention to a small amount of water.