45 good suggestions = = lose weight every week 1 kg.

1. More dishes and less meat: If you have started cooking with lean meat, you'd better cut the meat in half and add some vegetables when making patties. This can not only increase cellulose, but also obviously reduce fat.

2. Eat before exercise: it's best to reverse this order. The thermal effect of food will accelerate the metabolic rate, so the high metabolic rate caused by exercise is higher.

3. Variety: There are many kinds and colors of food, so as to maintain a balanced diet.

4. Try more plant protein: Many obese people dare not eat meat, but don't abandon protein who keeps fit. Three-quarters cups of white lentils can provide 7 grams of protein, and the same amount of green peas contains 1 egg of protein.

5. Check the plan and take notes: list several most effective dieting strategies (such as eating only low-fat foods and restricting foods). ) and check it once a month, because it is easy to make a plan and difficult to implement it, but it is easier to achieve the goal if you can check it on time.

6. Pay attention to the ingredients of the dish: it is not good to eat too many French fries and buttered baked potatoes. It is best to use Chili sauce or cook soup.

7. Control appetite: Controlling appetite helps to control weight. When the desire comes, you can do some activities, such as taking a bath, walking, watching TV, riding a bike, and any activities that have nothing to do with eating.

8. Don't cook with an empty stomach: If you cook with an empty stomach, you will unconsciously nibble and eat more during the cooking process. The best way is to eat some snacks such as melons and fruits before going to the kitchen.

9. Eat together: Eating too many low-fat snacks is annoying, especially for one person, so you should develop the habit of eating low-fat snacks for the whole family. You can put all the healthy snacks in a jar and share them while watching TV, which will make you enjoy it.

10. Prepare some emergency snacks: When the elderly are hungry in the middle of the night, they should avoid munching on high-fat food in the kitchen. You can put some healthy food at home, such as pretzels and salt-free popcorn.

1 1. Visit the fruit and vegetable department more: When visiting the supermarket, you should rely on the fruit and vegetable department, where most of the food is fresh: bread, fruits, vegetables and low-fat dairy products.

12. Bring your own snack bag: When driving on the road or traveling by car, bring some low-fat food. If you must buy fast food, choose foods that are more beneficial to your health and avoid eating fried chicken and pork chops.

13. Don't eat butter: try to avoid eating butter. Use fresh lemon juice or vanilla seasoning or vegetable salad instead of butter.

14. Types of breakfast: Write down seven low-fat breakfasts on the card and choose one every morning.

15. avoid eating at midnight: prepare some food that is harmless to health and eat it at night when you are tired from work or have excessive mental stress.

16. keep a diet diary: if you only eat low-fat food and still gain weight, you must keep a diet diary. Because short-term records help to find eating habits that undermine the diet plan.

17. Eat before you buy: There are attractive snack bars in the shopping center. If you eat healthy food before buying, you will not be easily tempted by snacks.

18. Eat slowly: If you eat too fast, you have already eaten too much when you feel full. Remember: when you have something in your mouth, you can't hold chopsticks and forks in your hands, so you will taste better.

19. Take turns cooking: If time is tight, you can take turns cooking with your family.

20. Pay attention to the color of the restaurant: According to the research of Johns Hopkins Medical College in the United States, warm colors such as red, yellow and orange will make the color of food more attractive and stimulate appetite; Cool colors such as blue or gray will have the opposite effect.

The following 25 items are related to fitness:

2 1. Exercise: This must be done every day.

22. Regular rest: Exercise at about the same time every day, otherwise it will be easy to forget.

23. Weightlifting: Exercise muscles is an important way to burn fat, but the movements must be accurate.

24. Exercise should be varied: if you always run, you might as well play table tennis, do gymnastics or ride a bike.

25. Use an exercise bike: Riding an exercise bike is a good exercise. Step hard to accelerate the heart and muscles, and then return to normal speed.

26. Lie down: If you feel backache while riding a bike, you can try a reclining car. Reclining posture can protect your back.

27. Find an opponent: Exercise with friends and try to find a friend who is stronger than you. A well-intentioned opponent is the best motivation.

28. Step by step observation: If you want to participate in aerobic exercise, you must do it step by step.

29. Climbing stairs: Climbing stairs at a certain speed or exercising on the stair machine, 1 hour can consume hundreds of kilocalories.

30. Don't walk with your hands: Don't climb stairs with your hands, and don't walk with your head down, because that will reduce the consumption of calories.

3 1. Don't take the elevator: take the stairs as a small exercise.

32. Cultivate beneficial hobbies: buying food, cleaning glass, planting flowers, etc.

33. Social activities: Plan social activities that only play without eating, such as hiking, ballroom dancing, skating and playing tennis.

34. Rowing: It can consume hundreds of kilocalories per hour, and it is also a good aerobic exercise.

35. Exercise quietly: Exercise can be done at any time. For example, when waiting in line at the supermarket to check out, you can tighten the muscles of your abdomen and buttocks. Small moves like that help to strengthen muscles.

36. Sweat and watch TV: Watching TV means doing some fitness activities, watching favorite programs and exercising at the same time.

37. Move with the music: You can move with the music. No matter what kind of exercise, it will be beneficial if the movements of the body match the rhythm of music.

38. Wear sportswear to sleep: This can change the habit of staying up late.

39. Recharge your strength: In order to get the best exercise effect, you must get enough rest after strenuous exercise.

40. Take a walk or do some relaxing activities at lunch time.

4 1. Bring a pair of sports shoes to the workplace.

42. Leave room: Setting goals too high will make people lose confidence.

43. Steady pace: Don't look at both sides when exercising, but look forward when talking to others.

44. Break the whole into parts: If you can't spare a long time to exercise in a day, you might as well do it separately. Doing exercise for 10 minutes three times a day is the same as doing exercise for 30 minutes at a time.

45. Make a bet: Make a bet with friends, and the contest will greatly improve the success rate. At the same time, think more about people who can keep exercising and succeed, so that you can exercise for a long time without being abandoned.

I wish you success.