Suggestions for reducing fat:
1. Exercise:
Keeping a proper amount of physical exercise every day (you can do aerobic exercise or use lightweight dumbbells, barbells or equipment to exercise strength) can effectively improve the body's basal metabolic rate. To put it bluntly, you can consume more energy per unit time when doing the same things as in the past. Remember, exercise should pay attention to science (both intensity and quantity should be controlled), and there is persistence.
2. Diet:
Personally, diet is more important than exercise. Diet is actually a process of energy intake. If you don't control it well in this link (too much energy intake), your body can't consume them and you will get fat. Carbohydrate is our main energy supply substance, so I suggest you reduce your carbohydrate intake appropriately. In addition, we should control the intake of fat and eat less high-oil food. When the energy intake of carbohydrates can't meet the daily energy demand of the body, then the fat stored in your body will become its substitute to provide you with energy. This is the principle of losing weight. Also, eat more foods rich in protein, vitamins and cellulose, so that you can lose weight and keep healthy. It is also very important that losing weight does not mean starving, but replacing some original rice things with some foods with relatively low carbohydrates. In this way, we can feel full and reduce energy intake. However, it is also necessary to avoid excessive reduction of carbohydrates, which is easy to cause hypoglycemia symptoms. Eating less and eating more is another key, which can effectively improve the utilization rate of food. The distribution of carbohydrates in every meal in a day is also particular. As a result, people's blood sugar is generally low after getting up. At this time, you can eat more high-carbohydrate foods (such as bread and cereal) to reserve the necessary energy in your body. PS: It's hard to lose weight without breakfast. Personally, I think that the carbohydrate intake at noon can be comparable to that in the morning, or less. If conditions permit, you can eat less at noon and have another meal at 3-4 pm, and then you can add some protein and vitamin-rich things. At dinner, be early, and reduce carbohydrate intake at lunch. Because the metabolic rate of human body slows down at night, controlling the consumption of starch can effectively avoid the phenomenon of transforming into fat due to excessive energy intake. This meal can eat more high-protein, low-fat and cellulose-rich foods.
sleep
Sleep regularly, don't stay up too late, and try to keep a fixed sleep time. This can help the body maintain a good state and help achieve the goal of healthy weight loss.
I think if you can stick to the above three points, there is absolutely no problem to lose weight steadily and you can stay healthy. The key is whether you can strictly enforce it.