To develop good living habits ~ First of all, you should ensure sleep time, 8 hours a day, and more sleep is good for your health. People who don't get enough sleep or sleep well for a long time can't be fat!

Health advice:

1. Get up in the morning and drink a large glass of water (about 400ml) to clear your stomach and detoxify.

2. Fish, meat, beans, eggs and milk are rich in protein, and all kinds of fruits and vegetables are eaten, not picky eaters ~

3. Exercise twice a week (playing ball, running, doing aerobic exercise) ... exercise more to enhance physical fitness).

4. Stay away from junk food! Fried food, carbonated drinks, pickled food, spoiled food (stinky tofu, fermented bean curd and the like) and excessively delicate food are now also rated as junk food because they have no nutrition.

Pay attention to rest and try not to stay up late.

6. Self-balance ~ Stress, fatigue and depression can be self-regulated, and relaxation can meet the next challenge.

If you want to gain weight, you should eat more foods containing protein than others, instead of high-fat foods. This is unhealthy. You can have a glass of milk in the morning and evening, an egg for breakfast and afternoon tea. You can choose to exercise in the afternoon. Eating afternoon tea after exercise helps digestion and absorption, and don't eat snacks at night. Although you say you want to gain weight and eat more, you must gain weight ~ a reasonable diet and exercise can achieve the effect.

Weight loss: avoid the "three highs"-foods with high fat, high calorie and high sugar (fat, drinks and deep frying), adjust according to the food pyramid, eat more whole grains, eat more vegetables and fruits, eat less meat, eat milk and eggs in moderation, put less oil in cooking, use vegetable oil as oil, sunflower oil as it is, and do more exercise to turn fat into muscle. It is also recommended to lose weight.