1, read yourself a spell of "Don't eat anything after 9 o'clock", which means that you can't put off dinner until 9 o'clock, and you can't fill your stomach with unhealthy food after 9 o'clock. Arrange your last meal and snacks so that your body can digest food before going to bed. 2. Before going out to eat, drink a cup of protein smoothie (a milk+juice drink, which can be made into "protein smoothie" by adding protein powder). Maybe the protein-flavored smoothies are not delicious, but they can make you full for a while and you won't order many dishes. When you go out, park your car farther and increase the amount of walking. If you are used to carrying a backpack when you go out, so much the better, and you will do more exercise. 4. Give yourself a day off. Usually Friday is the best, because a week has passed and everyone needs a rest. You can eat what you can't eat at ordinary times, but of course you can't be too addicted. 5. Exercise on weekends. Most people can find a lot of reasons not to exercise on weekends, but if you are willing to spend a little time exercising on weekends, you will achieve your weight loss goal faster. 6. If you are too lazy to turn on the stove to cook, just use the microwave oven. Make your own nutritious diet breakfast: eggs, vegetables, low-fat cheese, 10 minutes. 7. Imagine your stomach as a fire. If you keep adding fuel to it, it will keep burning and the fire will be fierce. Similarly, after exercise, the fire will burn more vigorously, and anything you throw in will burn faster. 8. Exercise before the weekend. So when eating, drinking and having fun at night, you will think twice before eating! 9. Don't put the salad dressing on the salad, but put it aside, dip the salad dressing with a fork and fork the salad. So you can taste the delicious sauce without putting too much. 10, often climbing stairs. My office is on the 1 1 floor, and there are 368 stairs from the 1 1 floor to the basement (I counted them). If I run twice a day, I'm not far from my weight loss goal. 1 1, don't season with high-calorie sauce, often read health magazines and learn diet dishes. 12, tell the world your weight loss goal and let the world inspire you to lose weight. 13, find a weight loss partner. If you often encourage your partner to work hard to achieve your goals, your partner will also encourage you to work hard together. 14, design a spreadsheet of weight loss progress, and then print it out and post it on the wall of the office or home where everyone can see it. 15, put a picture of your best figure on the bedroom mirror so that you can see it at first sight when you get up in the morning. Or buy a beautiful dress that you have to lose weight to wear. Try it every day to see how much progress you have made. 16, put a healthy and nutritious snack in the briefcase, which is the kind of one person. You can eat this snack first when you work overtime, so you won't be too hungry, but you can't be too full, because you have to eat well later. 17, drink a glass of water before meals, every meal. 18, put a box of graham crackers or instant cereal on the desk as a snack. Don't eat candy when you have something to do like your colleagues. 19, if you don't buy junk food to go home, then you won't want to eat it so much. Read the nutrition label carefully before buying every kind of food. If you like fast food very much, you can browse the website of the restaurant to see if you can find the fat and calorie content of the food. 20. Take a skipping rope. Especially when working for a long time, squeeze out 5 to 10 minutes to jump rope. This will help you exercise and lose weight during working hours.