1. Lose weight slowly
You can't lose weight too fast, and it takes some time for weight to form a memory. By dieting excessively, you will lose weight quickly, but at the same time it is easy to rebound. This is because you lose weight too fast, your weight has not had time to form a new memory, and you are still used to your original big weight. However, if you lose weight slowly, 1 year loses 10 kg, then your weight will gradually get used to your weight loss rhythm and adapt to the new weight, and naturally it will not rebound easily. Therefore, before losing weight, you need to make a long-term scientific weight loss plan, eat healthily, exercise reasonably and lose weight slowly.
2. Reduce body fat rate
Losing weight means losing excess "fat". If you are not fat, but you want to be slimmer, you can reduce the body fat rate through muscle training. Body fat rate refers to the proportion of body fat. People with low body fat rate have more muscles and less fat. Weight 120 kg, people with low body fat rate look slim and fit, while people with high body fat rate look baggy and chubby. If your weight memory is kept at a healthy level, then you don't need to change your weight deliberately, but you can shape yourself and change your posture through muscle training.
3. Maintain a balanced diet and control calorie intake.
It's hard to lose weight simply by being hungry. If the body's nutrient intake is insufficient, it will affect metabolism, make it difficult to consume calories and reduce weight loss efficiency. To lose weight, we should take enough nutrients such as carbohydrate, protein, cellulose and fat, and control the total calorie intake. There is no fixed standard for how much to eat per meal. As long as you control your diet in a healthy range, you won't get fat. Generally speaking, obese people can lose weight by eating 1500 calories a day.