1. Find out why you are obese: heredity? Eat more and exercise less? High gastrointestinal absorption rate? Low basal metabolic rate? Excessive body fat rate? Or is the body suffering from some kind of disease? Just prescribe the right medicine. If your parents were fat before you were born and you were fat since childhood, it will be much more difficult to lose weight, so don't make your children fat.

2. Don't weigh yourself every day during weight loss, just 1 time a month, otherwise it may dampen your enthusiasm. Put up some posters of fitness ladies in the bedroom. The more you can stimulate the nerves, the better. This will make you more motivated.

3. Eat less and eat more meals, and mix them reasonably; Don't stay up late at night and don't sleep late in the morning. Skipping breakfast and lack of sleep will greatly reduce the basal metabolic rate of the next day, so breakfast should not only be eaten, but also be rich; Lunch is full at 6 or 7 minutes, vegetarian dishes; Don't eat rice at night, use sweet potatoes or potatoes instead of staple food, add some vegetables and put less oil; If you are really hungry before going to bed, eat two bananas and drink some yogurt. Always keep in mind a truth: "If you consume more calories than you absorb, your body fat will slowly lose, otherwise you must be from outer space."

4. Don't be lazy at ordinary times. Sit and lie down if you can stand and sit less. Don't take the elevator if you can climb the stairs. When you stand on the bus or subway, your body needs to consume more calories to overcome the jitter. So try to stand by car in the future and give your seat to those who need help. Have the best of both worlds, why not?

5. Go to the gym at least 3 times a week, preferably 6-7 times, and wear the head and tail for at least 2 hours each time. If the economy permits, you can try to buy some private education courses. It is not enough to know only a Cartesian formula. After all, the coach is experienced and can teach you a lot.

6. People who have been obese, even if they lose weight successfully, will be more likely to gain weight in the future than the average person. Therefore, after losing fat, they should add appropriate amount of muscle to consolidate the basal metabolic rate, and develop good living habits, taking exercise as a lifelong career. I solemnly remind you that every time you gain weight, it will be harder to lose weight next time. Don't loiter.

7. No matter how scientific the method is, the premise is that we must stick to it, and any method of losing weight quickly is not credible, otherwise there won't be so many fat people. It's best to lose 2000 grams of fat a month, not more than 4000 grams, or you've exceeded your exercise limit. First, it is harmful to your health; Second, it will cause muscle loss and rebound easily.