The philosophy of losing weight is

You must eat more calories than you do.

But have you noticed?

It's "hot"

Eat less.

It means less vitamin intake.

People live on vitamins and nutrients.

Not by heating

So what you have to do is

Find a way.

How to reduce heat at the same time

You can still get the nutrition your body needs.

Snacks are foods with high calories and low nutrition.

Just don't eat.

But fruit is a food with high nutrition and low calories.

Of course, you still have to choose fruit.

Think of apples, pineapples and carambolas.

These are all low-calorie

Like durian, it has higher calories.

When exercising.

Water-soluble vitamins, especially B and C.

It is easily excreted with sweat.

So add it.

Then you will be tired because of protein lacking vitamin B..

Play badminton

Playing for more than two hours is too much.

That's not exercise anymore, it's hard work.

45 minutes.

It's already the limit

Unless you are an athlete.

Athletes have nutritionists to prepare food and nutrition.

They don't have to worry)

In fact, the diet menu

Eat more vegetables and fruits.

Drink more water.

Eat meat as long as it's not fried.

Don't eat too much oil, salt and polysaccharide.

It's best not to eat rice.

Exercise for 45 minutes every day

Be sure to persist.