Losing weight is easy. Simply put, exercise more and eat less. In the final analysis, it is the change of life behavior and way. But you can't lose weight by exercising or eating less. So how do we exercise and eat? First, weight loss exercise generally adopts aerobic exercise; Training methods supplemented by strength cycle exercises. Aerobic training refers to the exercise that lasts more than 20 minutes in an aerobic environment and reaches 60%-80% of your maximum heart rate. Such as strength cycling (running, walking, swimming, etc.). ) refers to the 15-20 cycle exercise for various target muscle groups in the whole body with a small weight load. Only by taking this training method as the principle can we achieve our own weight loss effect. Second, I also give you some dietary advice: First, control high-fat foods such as animal food, meat, fried food or western fast food. 2) Eat less high-intensity carbohydrates. In the usual diet, the high carbohydrate content mainly comes from cereals (such as rice, flour and miscellaneous grains). Grain is the source of energy, which provides carbohydrate, protein, cellulose and B vitamins for human body. We emphasize control rather than no control. Obese people must eat less cereal for dinner. Because people seldom exercise after dinner, excess energy can be easily converted into fat if it is not consumed. Third, to reduce the intake of refined sugar, refined sugar is easy to be replaced, but if it is not digested in the human body, it can easily be converted into fat. 4) Don't eat snacks after meals, especially flowers and nuts. If you really like it, you'd better eat it in the morning, because nuts are rich in protein, and people will feel full after eating them. 5) Don't eat supper. If you are hungry at night, you can eat vegetables that fly over the water. It can provide vitamins, cellulose minerals and so on. For the human body, it is very low in energy and fat, which is most suitable for obese and diabetic people. In addition, you can also eat mushrooms and taro foods such as pork tenderloin, vermicelli, vermicelli and other foods that contain almost no calories, but be careful not to put too much oil when eating. In addition, it is best to eat some low-fat skim milk, a small amount of buttermilk or cereal, and half an egg for breakfast. Eat some meat properly for lunch, preferably fish, and 150g is the best. Then you can eat 250 grams of green vegetables and some melons and eggplant, but you can't fry them or cook them in too much oil. In short, if you want to lose weight, you must find a suitable and easy-to-stick method, which is the best way to lose weight. Unconsciously, it will become thinner and not easy to rebound. Do more housework at home, you will find yourself getting thinner and your skin will get better unconsciously. Don't trust any diet pills, it will only make your body get better.