1. control diet: ensure that the calorie and fat content of three meals are kept to a minimum. Try to choose foods with high protein and low fat, such as lean meat, fish, vegetables and fruits, and avoid foods with high sugar and high fat, such as candy, cakes and fried foods.
2. Increase the amount of exercise: Do at least 30 minutes of aerobic exercise every day, such as brisk walking, running and swimming. At the same time, you can do some strength training to increase the metabolic rate of muscles.
3. Control the eating time: avoid eating too late at night. It is generally recommended that dinner time be before 6 pm.
4. Increase drinking water: Drinking more water can help metabolize waste, promote fat burning and control appetite.
5. Avoid staying up late and stress: Staying up late and long-term stress will lead to hormone imbalance in the body and affect the weight loss effect.
It should be noted that rapid weight loss may have a negative impact on the body, because excessive dietary restrictions and excessive exercise lead to malnutrition and health problems. Therefore, it is recommended to adopt a reasonable weight loss method and consult a professional doctor or dietitian.