First, diet to lose weight:

1, control the total heat in one day.

Eating midnight snack is easy to gain weight, mainly because it is not eaten at night, but because it consumes excess calories. Assuming that the calorie intake in a day is 1350 calories, and the calorie intake is also 1350 calories, then the balance will be maintained; If you eat an extra 500-calorie midnight snack (less than a chicken chops) in addition to three meals every day, but the activity does not increase, then you will gain one kilogram in about two weeks.

2. Eat at least 2 hours before going to bed:

Generally speaking, the digestion time of a meal takes about 4 hours to complete. If you fall asleep immediately after eating, it will not only affect the quality of sleep, but also cause indigestion. Therefore, it is recommended to eat it 2 hours before going to bed at the latest, so as not to increase the burden on the body.

3. Control food intake:

If you don't know the calories of various foods and choose at will, please note that you can only eat three mouthfuls of each food at most. Controlling quantity is more important than controlling heat. Refuse to eat greasy, heavy-tasting, high-sweetness foods, such as chicken chops, instant noodles, cakes, etc. Most of these foods contain a lot of sodium, oil and sugar, and the heat is usually not to be underestimated, which is easy to cause edema!

Cooking simple, natural and refreshing food can avoid increasing the burden on the stomach, so it is better if the calorie can be controlled at around 100 calories. I like to eat warm ten-cereal porridge and noodle soup/cold noodles, which are delicious, low in calories and satisfying. Or a cup of low-fat hot milk, sugar-free hot soybean milk, a bowl of simple hot soup and so on. , are all good choices.

Second, exercise to lose weight:

1, get up early in the morning, and then exercise your muscles first. When the whole body begins to show signs of fever, you can start running now It is not suitable for striding or running, but jogging, because jogging can consume the fat left in the body for a long time, while sprinting and running will only make muscle breathing produce lactic acid, which is not only difficult to digest, but also unable to achieve the purpose of consuming fat. Therefore, you must jog when running.

2, similar to playing basketball, badminton and other sports must be adhered to, you can set a reasonable time, get up every afternoon or every morning to do such sports, run left and for a long time during exercise, instead of standing in the same place waiting to play basketball or badminton, you should take the initiative to exercise, so as to lose weight better.