Methods/steps
1 basis of the plan
It is best to consult a doctor before making any weight loss plan, especially those who are overweight or have other health problems. Avoid unhealthy diets and pay attention to the danger signs of those special foods. Look at the calories of food, and do not exceed 1-2 kg per week for normal weight loss. One kilogram has 3500 calories, so if you subtract one kilogram a week, you will consume 500 calories a day, and if you subtract two kilograms, you will eat 1000 calories a day. Calorie reduction can be combined with diet and exercise.
2 Choice of food
The best way to lose weight is to keep a regular diet. Keep a record of what you eat and drink every day, and you will be surprised at the speed at which those calories increase. Avoid hunger and skip breakfast, which will make you feel worse. If you eat a lot of meals every day, but keep a small amount to stabilize blood sugar, you will feel full. Choose high-density foods, such as high-fiber foods: whole grains, fruits, vegetables and beans. Skilled protein, such as muscle, eggs, nuts and low-fat foods, can also avoid hunger. Stay away from carbohydrates and so on. Pay attention to balanced nutrition. When you are in a restaurant, you need a packed box and put half the food away before eating. Weigh yourself once a week to avoid gaining weight.
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3 sports
Diet control can help you lose weight, but if combined with exercise, it can also improve the speed of losing weight. One of the best ways to lose fat is to do aerobic exercise regularly, such as walking for more than 30 minutes. If time is limited, I would rather do a 30-minute training than three 10 minutes of training. Every time you increase your exercise, it will help you burn calories. So, think about ways you can increase your training, such as climbing stairs instead of taking the elevator, or parking your car far away.