Gain weight. The weather is hot in summer, and many people will choose to eat watermelon to relieve the heat, because watermelon contains a lot of sugar besides water. Therefore, watermelon has the functions of supplementing glucose, vitamin C, relieving summer heat and replenishing water, and is an ideal summer food. Eating watermelon itself won't make you fat, but eating too much will make you fat. If you want to lose weight, you have to adjust your diet and exercise to improve it, so as to achieve a healthy weight loss effect.

First, diet.

1, regular diet and balanced nutrition.

Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Just like eating well and doing things well, keeping three meals a day during weight loss can not only supplement the nutrients needed by the human body, but also develop good eating habits.

2. Maintain adequate intake of protein.

Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 60kg, you can eat 60g protein every day.

3, chew slowly, eat 7 points full every meal.

Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. It is very helpful to lose weight and keep healthy.

4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.

These foods have little nutrition except calories and oil. After eating too much, it is easy to increase the accumulation of calories and fat. It is suggested to choose food with low calorie, high fiber and strong satiety, which can not only reduce the intake, but also help to lose weight.

Second, sports.

In addition to diet, exercise also needs to be moderate every day during weight loss. It is suggested that aerobic exercise should be combined with anaerobic exercise every day, such as jogging, brisk walking, cycling, walking, skipping rope, push-ups, squats, squats, etc., so as to achieve the purpose of increasing muscle, burning fat and shaping. At the same time, it can also avoid sagging skin after losing weight. It can also play a good habit of exercising.