1. Diet:
-control food intake and try to avoid foods with high calorie, fat and sugar;
-eat more vegetables, fruits and whole grains to ensure dietary fiber intake;
-Appropriate intake of protein, such as chicken, fish and beans;
-Reduce the consumption of processed food and snacks.
2. Practice:
-Insist on regular aerobic exercise, such as jogging, brisk walking and swimming;
-increase daily activities, such as walking, climbing stairs and doing housework.
-Do strength training at least three times a week to increase muscle mass and improve metabolism.
3. Life:
-Reduce stress, which will lead to hormone imbalance and increase fat storage;
-Ensure adequate sleep, which will affect metabolism and appetite;
-Avoid excessive drinking and smoking.
Generally speaking, losing weight requires long-term persistence and hard work. We should gradually adjust our diet and exercise habits and maintain a positive attitude. If you need more specific advice, it is recommended to consult a dietitian or professional fitness coach.