1, the first thing to lose weight is endurance plus weight-bearing exercise, with the aim of reducing fat content and volume. Therefore, exercise needs to be persisted. According to personal physique, it is appropriate to exercise for 30 minutes to 1 hour, so that it can become a part of life and form good living habits.

2, a reasonable diet structure, overweight and obesity is not because we don't eat enough, but because the diet is unhealthy, and the nutrients intake are not enough to metabolize the waste in the body; Therefore, we need to eat food reasonably.

3. Dietary guidelines:

1. The food is diverse, mainly cereals, and the thickness is matched.

2. Eat more vegetables, fruits and potatoes.

3. Eat milk, soybean or its products every day.

4. Eat proper amount of fish, poultry, eggs and lean meat.

5. Reduce the consumption of edible oil and have a light and salt-free diet.

6. Eat too much, exercise every day and keep a healthy weight.

7. The distribution of three meals should be reasonable and snacks should be moderate.

8. Drink plenty of water every day and choose drinks reasonably.

9. If drinking should be restricted, excessive drinking is prohibited.

10. Eat fresh and healthy food.

4, dietary pagoda: cereal, each person should consume 300 ~ 500 g per day; Vegetables and fruits should be eaten by everyone every day.

400g~500g of vegetables,100g ~ 200g; ~ 200g of fish, poultry, meat, eggs and other animal foods, each person should consume125 g ~ 200 g per day;

Milk and beans, each person should consume 100g milk and 50 g beans every day; Grease does not exceed 25g per person per day, and salt does not exceed 6g.