Hello, you should pay attention to the following points: 1) To ensure the intake of nutrients, you should eat a wide range of foods, and the more changes, the better. Don't take the method of fasting certain foods to lose weight, such as no meat, no food, only fruits or vegetables. Instead, you need to ensure the supply of protein, minerals, vitamins and other nutrients, and create a "negative balance" of energy for the body (the total amount of calories consumed every day is average). The weight should be gradually reduced at an appropriate speed, not too fast, which is harmful to health. It can be adjusted and determined according to the usual weight changes and health conditions, so that the weight can be reduced slowly, which not only ensures that the human body is not short of nutrition, avoids diseases, but also achieves the purpose of losing weight. Close to or even reach the ideal weight or reasonable state. 2) Snacks are strictly prohibited: the sugar in food should be mainly reduced. Especially refined sugar, such as masking sugar (granulated sugar) and glucose. After these sugars enter the human body, they are easily digested and absorbed, converted into fat and piled up. Because overeating will inevitably lead to fat accumulation and body fat. So first of all, we should reduce sugar, snacks, preserved fruits, potatoes and cereals with sugar as raw materials. By stopping eating snacks, you can limit a considerable number of calories. 3) Don't eat too fast: People who eat fast, if the food is not fully chewed in their mouths, will be sent to their stomachs to increase their appetite. Therefore, when eating, be careful not to eat too fast. When eating, be sure to chew slowly and let the food and saliva be fully mixed. This will not only improve the digestion and absorption rate of nutrients, but also enhance the feeling of fullness and help reduce the consumption. 4) Change the concentrated diet: The number of meals is also closely related to obesity. People who eat twice a day and eat more each time are more likely to be obese than those who eat three meals a day, even if the total calories are the same every day. Two meals a day, due to increased hunger, can easily lead to excessive food intake, excess calories. Therefore, we must pay attention to dividing the daily diet into three regular meals, and at the same time, we must pay attention to not overeating at each meal, and it is better to be full at eight points. 5) Stop eating at night: It takes a certain amount of energy to ingest food. Take eating a kind of food as an example. When you are quiet, you eat much less than when you are active, and you consume much less heat. If you eat before going to bed, it is easy to accumulate a lot of calories and turn them into fat. So eating before going to bed at night can easily lead to obesity. You should also be careful not to eat too much for necessary night meals, such as working at night. At the same time, we should pay attention to the quality of dinner and eat less greasy and high-calorie food, which is beneficial to the physiological function of human body and the prevention and treatment of obesity. 6) In order to achieve a good weight loss effect, it is necessary to cooperate with exercise therapy to increase energy consumption while controlling diet. Two-pronged approach, the best effect. In addition, dieters should pay attention to the fact that the concept of immediate weight loss is extremely unscientific, and taking weight loss products with unknown ingredients, unknown mechanism of action and unproven efficacy will do more harm to the body. The weight-loss products on the market include medicines and foods, and some are "added" health care products. If you don't understand the mechanism of slimming products, it is very dangerous to use them blindly. Such as central nervous system diet pills, if patients have heart disease and high blood pressure, it is easy to have accidents after taking them. If you want to lose weight, you'd better consult a doctor first to see if it is necessary to lose weight and in what way. Is losing weight fat or thin? This needs to be clear, and the correct thing should be to lose weight, not to lose weight.