1, read the food label

You don't know how to control your calorie intake? Reading food labels is a good way to let you know about calories. Avoid foods high in saturated fat and cholesterol, and eat as many fresh foods as possible. By reading food notes, you can make better health choices!

2, high fiber breakfast

Breakfast is the most important meal of the day. After a night's sleep, if you don't replenish energy in time, hunger will greatly increase your appetite! And cereal breakfast rich in cellulose can increase your satiety and reduce hunger!

Step 3 choose whole wheat bread

Do you like starchy food like French fries or baked potatoes? Choosing whole wheat bread can help you reduce your calorie intake. In addition, whole wheat bread is a healthy diet food, which can greatly increase your satiety.

4. Drink 2% milk every day.

Drink 2% milk every day, and of course choose low-fat milk. Milk is thinner. If overweight people want to lose weight, it is recommended to drink 3 cups of milk or yogurt (750g in total) every day. Because experiments show that 1200 mg of calcium per day can play the most important role in reducing body fat.

Step 5 avoid junk food

Don't buy junk food. If you always keep a lot of such food at home, you will consume too many calories because you can't resist the temptation. Therefore, a good way to resist temptation is to stay away from it. Try to focus on healthy food at home, which is also very helpful for you to stick to a long-term diet to lose weight.

The best exercise period to lose weight.

Exercise and fitness is like an accelerator to lose weight, which can not only lose weight quickly, improve metabolism, accelerate fat burning, but also shape the body well. Exercise to lose weight should not be carried out after meals, which is not only harmful to health, but also greatly reduces the weight loss effect. To this end, experts pointed out the best exercise time for you to lose weight:

Morning session: 3 hours after breakfast to before lunch;

Afternoon: 3 hours after lunch to before dinner;

Evening session: 3 hours after dinner to bedtime.

Pay attention to exercise and lose weight

Generally speaking, sports Zener had better eat foods with high carbohydrate, moderate protein and low fat, but avoid high-fat foods or eat a lot.

Experts recommend the best food combination before exercise: low-fat yogurt+banana; Skim yogurt+fruit; Chicken sandwich made of whole wheat bread; Half a potato+low-fat yogurt.

Eat whole wheat toast and one or two poached eggs after exercise, and replenish enough water. But don't wait until you are thirsty to drink water. You should always replenish yourself with water during exercise.

Choose the right exercise to lose weight.

Exercise can be divided into aerobic and anaerobic categories. Anaerobic exercise has a good effect on strengthening skeletal muscle, and for dieters, aerobic exercise is needed to decompose body fat. Aerobic exercise helps to improve the metabolic efficiency of human body.

Common aerobic exercise includes brisk walking, jogging, climbing stairs, climbing mountains, dancing, swimming, aerobic exercise and cycling. This kind of sustained, slow and continuous low-intensity aerobic exercise belongs to the exercise that dieters should do.