Be sure to control your appetite, that is, you can't eat after eating! Adhere to the daily ration, and don't add meals if you want to eat after eating! ! ! ! You can replace the feeling of wanting to eat with a small amount of vegetables or sugar-free chewing gum! ! Since going to the gym is an ideal place for strength training or aerobic training, it is much better than at home! First, you should jog for about an hour (the speed should be set by yourself, and finally you should accelerate). It's not bad to watch your favorite TV while running at home! Second, do strength exercises. You can sell dumbbells that suit you at home (appropriate quantity to avoid strain, but increase strength on the original basis every day! Strength, aerobic connection skipping, generally jump 10 minute each time, generally jump 500 times, jump 3 groups every day, (increase the amount appropriately in turn) or jump 1000 times when you are in good health (keep it at 15 minutes), and increase the amount according to your physical condition! ! Then do some small exercises, such as squats and sit-ups! Generally speaking, it is necessary to let yourself move when you are free during weight loss, especially after half an hour! You can lift dumbbells for half an hour, even if you sweep the floor! Time is your own, it depends on whether you can control it! ! Food: First of all, avoid fried, high-sugar, high-calorie food! I suggest drinking milk and plain cereal for breakfast (if you feel too monotonous, you can go to the supermarket to choose a variety of cereal or add fruit-flavored cereal). Milk can help you supplement calcium (my parents often cramp at night now, so I suggest supplementing calcium as soon as possible! ! ) cereal is rich in various vitamins, which makes you feel full and won't make you hungry! Similarly, you can also make all kinds of soybean milk (soybeans or black beans) at home, which is also a good drink in summer, instead of a hot summer drink! Noon should be the key meal! The simpler the food, the better it may be for people who can't cook, without the frying in China. Let me introduce some diet foods first: 1 Potatoes When it comes to potatoes, everyone thinks they are starch. I thought so at first, but when I saw potatoes in the diet book, I had to admit that we had misunderstood potatoes for many years! In fact, potatoes are almost bad for fat, but dietary fiber can relax the bowels and make you feel full after eating, which means that you won't get fat because of excessive intake, but it will help control your weight! Chinese medicine believes that potatoes are sweet and flat, and have the effect of invigorating kidney and stomach. I just love potatoes, hehe! ! 2 Chinese cabbage (cabbage) Chinese cabbage is a low-calorie food! More importantly, it is rich in vitamins and minerals, and it is a high-fiber food, which is easy to feel full and is an ideal food for losing weight! Eating regularly can also prevent skin pigmentation, reduce young people's freckles and delay the appearance of age spots! ! Chinese medicine believes that cabbage is flat and sweet, and can strengthen the spleen and benefit the kidney! There are also some such as tofu, tomatoes, radishes, wax gourd, cucumbers and sweet potatoes that have the effect of losing weight! You should eat some fish during your weight loss! It can provide us with the necessary energy that nothing else can replace! But choose what meat to eat! Like pork, beef is not suitable for eating! Pork has the highest fat content! Beef is also high in calories, so athletes usually eat beef tendon! The best meat should be rabbit or chicken breast! ! 1 rabbit meat has always been said to be "the essence of meat"! Generally speaking, rabbit meat has four characteristics: high protein, low fat and rich in lecithin. The content of cholesterol is very low, not only less than ordinary meat, but even lower than fish. Traditional Chinese medicine believes that rabbit meat is sweet and cool, and has the effects of tonifying the middle warmer, strengthening the spleen, quenching thirst, nourishing yin and cooling blood! Chicken breast is low-calorie meat! I learned it from a dieter! You can go and see it. It's very enlightening and you can learn a lot of food. ) You can fry diced chicken or grilled chicken chops! (Not fried chicken chops) Make your own sauce! I prefer curry sauce! The method is very simple, take a piece of chicken breast (unlike the western chicken breast, which is processed and cut into pieces, just bake it in a non-stick pan! So cut the chicken breast into pieces, not very thin, and pat the chicken breast gently with the back of the knife, which is easier to cook! You don't need to put oil, just bake it in a non-stick pan. Put it on a plate and pour it with your favorite sauce! Fish has less fat, so you can eat more fish! The easiest way is, of course, steaming! Anyway, I can always eat a whole fish at noon, hee hee! Fish and grass carp are best for losing weight! Staple food: Never skip the staple food. Be sure to eat more vegetables and less staple food! It is no problem to eat only this staple food at noon one day! When I was in high school, I didn't eat staple food for one year. At home, I only eat vegetables and meat at school! Not only has it not been reduced at all, but its resistance has declined, and the cold in winter has never been cured. Just wait until April and May of the following year! My lungs coughed so badly that even my classmates thought I was so haggard! The staple food must be eaten! Generally, I eat 2 Liang of grain every day! (Normally, it should be 4-6 meals a day) The calories of white flour are more than those of coarse grains 1 times or 2 times, but the vitamin content is much less than that of coarse grains! So try to take coarse grains as the staple food to compare! You can also buy bean noodles for noodles, and it tastes good! Dinner: When I lose weight, I usually don't eat much dinner. I use soup or fruit instead! Generally speaking, it is better to eat before 18 o'clock, and it is not easy to accumulate calories when sleeping ~! If you keep it after losing weight! Try to eat simple food! You can drink some porridge and eat some simple dishes. Millet porridge is the best! Compared with other cereals, millet is an ideal source of staple food for dieters. Fruits should not eat fruits with high sweetness, such as mango and litchi! Not only will it not help you lose weight, but it will make your blood sugar rise! Generally speaking, as long as it is properly matched, diet meals will not be so unacceptable! I hope my answer is helpful to you! I also wish everyone a healthy life!