The best way is a scientific lifestyle, which is the four cornerstones of health, namely, reasonable and balanced nutrition, scientific and moderate exercise, quitting smoking and limiting alcohol, and psychological balance is very important. Overweight and obese friends sometimes want to help themselves lose weight, and often find remedies and secret recipes, such as witch soup, 2 1 day slimming method or fruit slimming method. These so-called slimming methods all have the same feature, which is diet control. Short-term weight loss, reducing water, muscle and fat, will often cause physical damage, cause weight rebound, accumulate more fat and lose a lot of muscle, which will often lead to repeated defeats and a serious illness. If you are obviously overweight and obese and want to achieve better weight loss, you can refer to the following points: 1. Lifestyle needs attention. You should go to the hospital to see a doctor, such as a medical dietitian, to help assess the degree of obesity, metabolic diseases related to obesity, such as diabetes, hypertension, dyslipidemia, etc., and tailor the weight loss goals and steps. Doctors will formulate personalized diet to lose weight, such as high protein, which will take effect quickly at first. 2, scientific exercise, adhere to more than 5 times a week, each time more than 40 minutes of aerobic exercise, combined with endurance exercise. Exercise should achieve moderate intensity. During exercise, people can sweat slightly, gasp slightly, talk but can't sing. The best heart rate for exercise is 170 minus age. The recommended exercise methods are brisk walking, jogging and swimming. People with joint injuries can use elliptical machines, rowing machines or spinning bikes for a long time, which can effectively avoid excessive calorie intake and effectively consume energy. Through long-term efforts, it is necessary to persevere in order to really lose weight and bring health.