1, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.

2. Go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.

3. Usually, you should take the stairs instead of the elevator, which can not only "burn" the body heat, but also enhance the heart function and prolong life.

You can go to the mountain near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.

5. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking.

6. Think of housework as an interesting aerobic exercise, which consumes enough calories to surprise you. Mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 205 calories; Make the bed, 2 10-240 calories; Washing clothes, 160 calories.

7. Appropriate clothes can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-neckline and narrow pointed collar can also visually produce some weight loss "effects". The clothes should be darker and cooler, the fabric should be smoother and the pattern should be smaller.

8. The clothes you wear should be attractive. A glance envied by others can give you enough confidence and motivation to stay slim.

9. Be psychologically prepared for the setbacks that may be encountered in the process of losing weight and try to overcome them. List common problems and obstacles, and write down your handling methods once they appear. Always keep a positive self-dialogue. When you encounter setbacks beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in your life, so you shouldn't criticize yourself when you are temporarily frustrated.

10, tell others the results of your weight loss, so that you will immediately win the respect of others and get wide support. In addition, constantly telling others about your achievements can make your dreams come true every day.

1 1. Don't weigh yourself repeatedly every three days. Because the amount of water trapped in the body varies from 1-4 kg every day, and the weight of muscle is greater than fat, weighing yourself every day will make you lose confidence. On the other hand, we should always pay attention to whether the clothes we wear still fit, so that we can constantly see our progress and keep enough motivation at all times.

12, don't think that you can consume all the calories you eat into your body through physical exercise. You can't and shouldn't do this. In order to find out how much food you can eat every day without gaining weight, you should record the calories you consume in your body and the calories you consume through exercise every day. It is important to remember that under no circumstances should your daily calorie intake be less than 1200 calories.