1. A reasonable diet

Control staple food and limit sweets. If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250 ~ 300g g. Wheat, rice and some miscellaneous grains can be selected as staple foods, but we must strictly limit the amount of food we eat and develop the habit of eating seven or eight times full. 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. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Step 2 stand for half an hour after supper

Standing for at least half an hour after eating can avoid the trouble of fat accumulation on your stomach.

3. Fasting for 5 hours before going to bed

When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.

4. Sports

Wear appropriate weight-loss clothes, do exercise and increase energy consumption. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury. Here are some exercises that can consume 300 kilocalories: jogging for 30 to 50 minutes. Cycling 1 hour ~75 minutes. Walk 1 hour ~l half an hour. Swim for 30 to 40 minutes. Play tennis for 45 minutes ~ 1 hour. Jump rope for 30~40 minutes.