Losing weight is simply to shut up and take your legs. In particular, it is most important to control your mouth. Diet control is divided into two stages: reaching the standard stage (quickly controlling weight to standard weight) and maintaining weight to standard weight. Adult standard weight (kg) estimated height (cm) minus 105. How to quickly reduce the weight to the standard weight in a short time through diet control in the stage of reaching the standard? 1. skipping dinner, eating too much, eating late, eating well, and eating after meals are important reasons for getting fat. Eat only one or two apples for dinner. If you are hungry, you can fill your hunger with cucumbers and tomatoes. 1 to 2 kg doesn't matter, because it contains almost no sugar and calories. Drink plenty of boiled water, go to bed early at night, go to bed early and get up early. 2. Be a vegetarian and don't eat meat. Besides not eating meat, don't eat high-calorie fried foods such as egg yolk, oil cake, fried dough sticks, chocolate, snacks and sweets. Green vegetables have low sugar content. It doesn't matter if you eat two or three A Jin every day. Cucumber and tomato have almost zero sugar content and can be eaten as fruits. Eating a lot every day won't make you fat. However, jiaozi, potatoes, tofu, vermicelli and so on. It contains more calories and is not suitable for eating. Auricularia auricula, kelp, broccoli, celery, onion, eggplant and other foods have the effect of removing oil from the body and can be eaten often. Use less oil when cooking food, and only use one beer cap at a time. 3, the daily staple food can not exceed five or two, simple calculation, a small bowl of rice, or a steamed bread is equal to two or two. Eat more coarse grains such as beans, oats, corn and barley. These coarse grains can be used as staple food. If the food you eat on that day is high in calories, you need to check the food calorimeter to convert calories and reduce the staple food of that day accordingly. 4, the fruit has a high sugar content, just eat one or two a day, don't eat more. 5. Buy a weighing scale at home and measure and record your weight after defecation every morning. In the first two weeks, many people can lose 15 Jin in two weeks, with an average loss of one Jin per day. 6. After reaching the weight standard, it is about to enter the maintenance stage. How to control diet? At this stage, you can relax your diet and eat a small amount of meat dishes, but dinner should be light, eat less or not, strengthen physical exercise and increase calorie consumption. 7, but also appropriate exercise, it is best to walk for 40 minutes every day, aerobic exercise, keep the heart rate at 150 times/minute for aerobic exercise, because the blood can supply enough oxygen to the myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. It takes long-term persistence to be effective.