First of all, we must control our diet; If you eat too much calories and sugar every day, it is impossible to lose weight; It is recommended to eat foods with less salt, less oil, less sugar and high protein. Eat an egg and milk in the morning; You can't eat staple food at noon, and rice is high in calories; Asparagus and boiled chicken breast can be supplemented appropriately. Just eat a low-sugar fruit at night, such as pitaya. There are many fat-reducing nutritious meals on the market now. You can make some instead every day and stick to it.

Secondly, we should strengthen exercise; Exercise can consume a lot of calories and burn fat; Aerobic exercise and anaerobic exercise should be carried out alternately. Aerobic exercise can reduce fat very well, provided that each exercise lasts for more than half an hour; Jogging, swimming, hiking and so on are all good exercises. You can make a timetable and urge yourself to finish it. Anaerobic exercise, such as running and spinning, can quickly increase muscles and make the body slimmer.

In addition, we should have a good attitude; It's hard to see the effect in a day. After a day's exercise, many people will be discouraged if they are weighed and there is no change. Never give up, exercise is to maintain for a long time, in order to see changes; If you eat properly and exercise moderately every day, your decision will change qualitatively in 20 days.