1, eat more protein and fiber. You must have heard that you need protein to get rid of stubborn fat and start building muscles. The body can burn protein for energy, but it prefers carbohydrates and fats. So when you mainly eat protein, your body will use the stored carbohydrates and fats. So protein is stored to repair muscles!

2. High-quality fat (unsaturated fat, omega-3 and omega-6) can promote fat burning and metabolism. The fat left in the diet should come from fish with high fat content such as salmon, olive oil, avocado and nuts. However, although they are high-quality fats, it doesn't mean that you should eat too much. Eat everything in moderation. Avoid fats in processed foods. Including those frozen foods! Stay away from biscuits, cakes, potato chips, fast food and fried food. They only have junk calories.

3. Plan your carbohydrate intake. Take it at the right time. Complex carbohydrates (brown rice, beans, oats) can be eaten before 6 pm (generally speaking, it is not recommended to eat late at night). Simple carbohydrates can only be eaten after training. When your body is still exercising and sweating, simple carbohydrates (such as sugar) can be stored as glycogen instead of fat. At other times, it is best not to eat.

4. Consider the thermal cycle. The principle behind the thermal cycle is the same: if you can't get enough calories, your body will collapse, stop working and consume your muscles. Therefore, while eating a low-calorie diet, you should also have time to eat a high-calorie diet to ensure the supply and metabolism of your body.

5, eat less and eat more meals. Avoiding body fat lies in metabolism, especially when you reduce it to the last 5- 10 kg (2.3-4.5kg). In order to maintain metabolism, you need to keep eating. The general diet to lose weight always requires us to eat well for breakfast, eat enough for lunch and eat less for dinner. Especially at dinner time, in order to avoid fat accumulation at night, dinner is often required to be less oil, less meat and less starch. Because of eating too early and eating too little, many dieters have tasted the taste of being hungry and not sleeping well. 3: 1 Diet requires skillful eating every morning; Eating a full lunch is not taboo; Eat high-protein slimming dishes for dinner; After three meals, you can also set the snack time appropriately.

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