1. Make a reasonable weight loss plan: Make a suitable weight loss plan according to your physical condition and needs, including diet, exercise and schedule.
2. Control diet: reasonably mix foods and increase the intake of low-calorie and high-nutrient foods such as vegetables, fruits and coarse grains; Reduce the intake of high-calorie, high-fat and high-sugar foods.
3. Regular exercise: at least 150 minutes of moderate-intensity aerobic exercise every week, such as jogging, brisk walking and swimming. Do strength training more than twice a week, such as weight lifting and push-ups.
4. Drink plenty of water: Adequate water intake helps to improve metabolism and help to consume more calories. Drink at least 8 glasses of water every day, especially after exercise and before eating.
5. Develop good living habits: avoid sedentary, stand up and exercise every once in a while; Ensure adequate sleep, at least 7-8 hours every night; Learn to release stress and keep a good attitude.
6. Increase daily activities: minimize driving and taking elevators, walk and climb stairs more, increase daily activities and increase heat consumption.
7. Establish a reward mechanism: When you reach the goal of losing weight, set yourself a reward to motivate yourself to continue working hard.
8. Seek support: share weight loss experience with family and friends and seek their support and encouragement; Join a weight loss group to encourage and exchange experiences with other dieters.
Summary: Losing weight is a long-term process, which requires persistent efforts and a healthy lifestyle. Remember, the key to losing weight is to develop good living habits, rather than blindly pursuing short-term weight loss. Please take health as the premise to achieve continuous fat reduction.