1. Strengthen physical activities and exercise
Advocate aerobic activities or sports. Aerobic exercise is mostly dynamic, involving large muscle groups (such as quadriceps femoris and biceps brachii), such as walking, cycling, mountain climbing, playing ball, jogging, swimming, boating, skating and skiing.
If you are busy at work, it is recommended to take a walk or brisk walk after dinner 1 hour, ensure at least 30 minutes of exercise every day, and make full use of weekends for mountain climbing, cycling and swimming.
At ordinary times should try to create more opportunities for activities, such as:
Walk instead of walking within 1 km; Short trip by bike; Get off one stop in advance and walk to the destination; Try to take the stairs within the fifth floor; Reduce sedentary time (such as watching TV and playing computer) and help family members do more housework.
Ensure a balanced diet
Don't limit the total calories too much, and the daily calorie intake is 300 ~ 500 calories less than before. Low-energy diet should be supplemented with multivitamins and nutritional supplements such as zinc, iron and calcium.
Control the intake of carbohydrates and fats, eat more coarse grains (such as oats and brown rice), eat less refined rice flour, avoid sweets and fried foods, try to choose vegetable oil, use less animal oil and margarine, and reduce the amount of oil used.
To increase the intake of dietary fiber, you can eat more coarse grains, fresh vegetables, fruits, beans and bacteria and algae; Supplement high-quality protein, such as fish, egg milk and bean products.
Avoid sugary drinks, mainly boiled water and tea, drink less strong tea and coffee with sugar and milk, and control the amount of alcohol.
3. Establish good eating habits
Eat regularly and quantitatively, chew slowly, don't miss breakfast, don't eat too late for dinner, don't eat before going to bed, and eat less snacks (try to keep them out of sight).
Try not to eat too greasy meals outside; Avoid cooking too much at home (unconsciously eating leftovers); Avoid eating high-energy foods such as fried chicken wings in fast food restaurants or supermarkets when you are hungry.
adequate sleep
It is recommended to get enough sleep every day.
5. Keep an optimistic and positive attitude
Look at losing weight with a peaceful attitude, do not rush for success, step by step, and persevere; Learn to control emotions, avoid depression and irritability, relieve stress appropriately, and be full of enthusiasm for life.