1, control the speed of losing weight: Generally speaking, losing 1-2 kg per week is a good progress. Men may be faster and women may be slower. Generally speaking, losing 1-2 kg weight per week is a good progress. Men may be faster and women may be slower.

2. Start with diet:

(1) First, the timing of three meals: don't reduce the amount of dinner at first, don't go on a diet. Try to have three meals regularly, and eat normally according to the principle of eating well in the morning, eating well at noon and eating properly at night; Give up snacks and supper at the same time.

(2) Regular and quantitative diet: chew slowly, eat regularly and quantitatively. Every meal is seven points full, and the stomach is not full, but the enthusiasm for food has declined, and the speed of active eating has obviously slowed down. We usually habitually want to eat more, but when our attention changes, we forget to eat. This can make food creep and rest regularly, thus increasing the digestion and absorption rate of food. Slowly control and reduce the heat.

(3) Nutritional and dietary balance: In addition to the control of food quantity, what to eat is also very important: a reasonable diet means a diversified diet with complete nutrients and appropriate proportions. A balanced intake of fruits, vegetables, fish, beans and eggs is recommended. Make sure you get enough essential nutrients every day.

3. The amount of exercise is gradually increasing:

(1) Start with low-intensity exercise. I suggest you start with low-intensity exercise, and then gradually increase the intensity of exercise, such as jogging, brisk walking and cycling.

(2) People with a large weight loss base should not only do aerobic exercise, because after losing fat, the skin will not find support in a short time, and the skin will relax. So weight loss should be combined with strength training.