1. Diversity of food: A balanced diet based on cereals must be composed of a variety of foods, and extensive consumption of a variety of foods is advocated. Many foods include five categories: cereals and potatoes; Animal food; Beans and their products; Vegetables and fruits; Pure heat energy food

2. Eat more vegetables: Fruits and potatoes are rich in vegetables, fruits and potatoes.

3. Beans and their products are rich in protein and vitamins, with high calcium content and high utilization rate.

4. Drink plenty of water on an empty stomach: water is the source of life, and the importance of drinking water to human health is beyond doubt. Drinking water reasonably can also effectively reduce fat. Drinking a glass of water before eating in daily life can moisten the stomach, wash away excess toxins in the body, promote metabolism and effectively increase satiety. It is the simplest way to lose weight and detoxify.

5. Chew slowly: When eating, you can achieve the goal of losing weight by slowing down the eating speed appropriately. Researchers believe that after food enters the human body, blood sugar in the body will rise. When blood sugar rises to a certain level, the food center in the brain will send a signal to stop eating. If a person eats too fast, when the brain sends a signal to stop eating, it is often because he eats too much.

6. Sleep as much as possible: If you sleep less than 7 hours a day, will you be less critical of your food? In fact, this makes sense: research shows that when you don't get enough sleep, you will crave sweets and high-carbohydrate foods, which will lead to a surge in insulin and directly increase abdominal fat. On the contrary, adequate sleep will help to control appetite, secrete leptin and affect the production of fat.

7. Strengthen exercise and keep exercising for one and a half hours every day, and the effect will be obvious.

Regarding sports, I suggest several methods.

1. Skipping rope to lose weight

Skipping rope can not only help increase the power of lipolytic enzymes, promote the consumption of excess fat, but also reduce the stored calories, thus effectively losing weight. In order to really achieve the amount you want to lose, you must keep skipping rope for 30 minutes every day.

Step 2 swim to lose weight

Swimming is the most common way to lose weight in summer. Swimming is one of aerobic exercises, which can not only help you lose fat, but also enhance your physique and improve your immunity. It is worth noting that when swimming, you must do more breathing exercises to reduce hypoxia training. In addition, the swimming time should be more than one hour.

3. Jogging to lose weight

Jogging is simple and easy to master. Jogging is a comprehensive and easy-to-adjust exercise with excellent weight loss effect. Therefore, this sport is most popular with middle-aged women and women with weak constitution. Jogging has become a common way to treat obesity, depression, autism and lack of health.

I hope these methods can help you, haha.