If you want to lose weight quickly and effectively, you must drink more water in hot summer, and drink seven to eight glasses of water every day. If it is in hot summer, you need to add three cups of water. Water is the best drink. You should drink at least two glasses of water before doing physical exercise in hot summer, and don't wait until you are thirsty. Once you feel thirsty, it means that you have begun to dehydrate.

It is also necessary to change your eating habits. Three meals a day should be arranged reasonably. Eat breakfast well every day, eat enough at lunch and eat less at dinner. The energy ratio of three meals is 3: 4: 3. Be sure to follow the principle of low-calorie meal distribution throughout the day. In addition, if you eat dinner too late, it will also lead to insufficient consumption of calories, which will easily lead to obesity, which is very unfavorable for weight loss. Don't sit down or sleep on your stomach immediately after eating. It is best to stand all the time, and you can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.

In addition, it is necessary to cooperate with exercise and do more regular low-intensity aerobic exercise, such as swimming, walking and jogging, which can help the human body break down fat and burn calories. Exercise to lose weight is a long-term process that requires long-term persistence.