No matter how much you want to lose weight, be reasonable. You can lose 10% in the first year. Determine the goal of losing weight 10% after one year. Perseverance is the only way to prevent weight from returning to its original state.

Second, make a weight loss plan.

You should "live within your means", control your diet reasonably, and eat only eight points full, so that your energy intake is lower than your energy consumption. So should sports. The number of days of exercise, when to do it, what project to do, and before and after losing weight should be recorded and compared, which is helpful to develop healthy living habits.

Third, exercise and diet.

In order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet, both of which are indispensable.

Fourth, abandon bad habits.

Most people should eat less fat (less than 20%~30% of calories), less protein (10%- 15%) and more complex carbohydrates (55%-65%). Complex carbohydrates such as coarse grains, potatoes and beans can not only provide exercise calories for muscles, but also be an excellent source of cellulose, which can reduce blood lipid content including cholesterol.

Eat well for breakfast, eat well for Chinese food, and eat less for dinner. Don't eat breakfast, or you will feel lack of energy, and you will feel hungry at night, which will lead to overeating and obesity. Eat less for dinner. People often don't exercise much at night, so they will consume less calories. And if they eat too much at night, it is easy to increase the burden on their stomachs and affect their sleep.

In addition, by abandoning some bad habits, such as lack of sleep or excessive sleep, alcoholism, tobacco and alcohol, fish and so on, people can maintain their youthful vitality, maintain a slim and healthy figure and delay aging.