Regular exercise: 3-5 times a week is a good way to reduce body fat, lose weight, gain muscle and make you energetic. Run five times a week at a speed of 170 meters per minute for 45 minutes each time, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Cycling four times a week, each time 1 hour, at the speed of 15 kilometers per hour, you can lose 10 pounds in five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase appetite and fail to achieve the goal of losing weight.

Drink more water: Many times we think we are hungry, but in fact we are just thirsty. Drinking water can increase satiety. Drinking a glass of water or a bowl of soup before eating can reduce food intake, which is obviously helpful to control weight and prevent obesity. It is best to drink cold water, because cold water is easily absorbed by tissues and can consume calories. Drinking water before meals will make you feel full and reduce your appetite. Cold water also constricts blood vessels and slows down fat absorption.

Scientifically arrange three meals a day to lose weight: under normal physiological conditions, most people are used to three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat. ?

Control staple food and limit sweets to lose weight: If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Eat more and lose weight less: in the process of losing weight, it is best to follow the principle of eating more and losing less, and allocate the total amount of food for three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed. ?