1. Increase the training frequency.

If you do low-level training six or seven times a week, you can greatly speed up your metabolism. Minimize the number of training parts in a training session, which will help prevent you from being tired from overtraining. For example, exercise chest and abdominal muscles on Monday, back on Tuesday, legs, calves and abdominal muscles on Wednesday, shoulders and trapezius muscles on Thursday, triceps brachii and abdominal muscles on Friday, and biceps brachii and forearm muscles on Saturday. Take a day off on Sunday.

2. Follow the principle of 1/2.

Eat half the standard amount of carbohydrates every day and mix in half a cup of low-calorie vegetables, such as mung beans, broccoli, cauliflower, onions, sweet peppers or lettuce. Replacing high-calorie foods such as rice, potatoes or pasta with low-calorie vegetables can make you replenish energy quickly, and you don't need to replenish it.

Compare with yourself

Every 7~ 10 days, find a trustworthy friend who doesn't comment, or someone similar, and take a snapshot of you standing at will or bending over with great difficulty. Put it where only you can see it every day. If you make progress, this photo will encourage you to continue, but if you don't eat well, it will serve as a warning: if you want to lose weight, you must change your current diet and exercise habits.

Drink fiber drinks

Fiber is like a sponge, which absorbs the water in the stomach. The stomach contains a lot of water, which will increase the feeling of fullness. Fiber can control hormones that increase appetite and make you eat less without feeling hungry and malnourished. Protein had better drink a simple daily sugar-free fiber drink before going to bed.

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