1, 60-90 minutes of aerobic exercise at least three times a week, such as playing badminton, basketball, swimming, jogging, mountain climbing, aerobics, etc.

2, control diet, do not eat greasy, fried, high sugar and high salt food, especially after 8 pm; Increase protein's food intake, such as protein powder, eggs, tofu, fish, low-fat milk and so on, to help build the body's muscle groups.

Assessment points: The fat content of men is about 12%, and that of women is about 18%.

Second, nutrition tips

1, "Keep your mouth shut and keep your legs open" are two magic weapons for healthy weight loss, but the current temptation of food is often hard to resist. How to lose weight while enjoying delicious food?

2. Adjust the order of eating. Eating in the order of "soup first, vegetables later, fruits later, meat last staple food" can effectively control the intake of high-calorie food.

Dieting is harmful to health. Although dieting can make you thinner, it will lead to decreased body resistance, slow reaction, poor physical fitness, delayed adolescent development and decreased memory. Moreover, it is easy to encounter a platform period, and it is difficult to break through the vicious rebound after dieting stops.

Source: nutritionist online