Pay attention to three points: 1. It is the control of total calories, which requires the intake of calories to be lower than the intake of calories. 2. It is to control the production of blood sugar. You know, if the glycemic index per unit time is too high, the excess sugar in the blood will become fat under the regulation of insulin. So avoid those foods with high glycemic index. 3. It is the metabolism of fat. Dieting to reduce fat is achieved by consuming energy. Fat itself cannot be directly used as energy, but needs to be used in the form of fatty acids, which involves a very important element-L-carnitine, without which fat will not be consumed. Exercise is the most critical link in fat metabolism. The most widely known type of exercise is aerobic exercise. This kind of exercise is characterized by low intensity but long duration, generally not less than 30 minutes. Heart rate control in (220- age) * 65%-85%. There are no restrictions on exercise methods. You can walk fast, jog, jump rope and so on. Generally speaking, it is a reasonable diet+healthy exercise+persistent determination. Please provide some methods respectively, and choose according to your own situation. The most popular diet porridge is recommended: 1, red bean porridge: red bean150g, and japonica rice 50g. Wash adzuki beans first, soak them for 2 ~ 3 hours, and then add japonica rice to cook porridge. Eat this porridge every morning and evening. 2. Winter melon porridge: fresh melon with skin100g, japonica rice150g. Wash and chop wax gourd, cook porridge with japonica rice, and take it on an empty stomach in the morning and evening. 3. Corn flour porridge: First, mix a proper amount of corn flour with cold water. After the japonica rice porridge is cooked, add corn flour paste, cook it into porridge and take it at will. Simple fruit salad 4, simple fruit salad [raw materials] Apple 100 grams of honey, 20 grams of lemon juice, 50 grams of autumn pear [practice]: 1. Peel apples and autumn pears, core them, wash them, cut them into small pieces, and plate them. 2. Add lemon juice to honey and put it in a bowl to make lemon honey juice. 3. Pour lemon honey juice into apples and autumn pears and mix well to eat some common foods that are getting thinner and thinner. It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories. 2. Cucumber contains diol diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, smooth stool and low calorie content. 3. The soap and mucus contained in the loofah is beneficial to smooth stool and low calorie. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron. 4. White radish contains mustard oil and amylase, which helps digestion and metabolism of fatty foods and prevents the accumulation of subcutaneous fat. White radish also has the function of ventilation and promoting defecation. 5. Porphyra has high fiber content and low fat content, which is easy to produce satiety and has the function of clearing heat and diuresis. 6, leek is rich in fiber, which can make the stool smooth, discharge too much protein and fat in the intestine, and prevent fat accumulation in the body. 7. Kelp contains a lot of fiber and inorganic elements (especially potassium content is very rich), which has the functions of relaxing bowels and diuresis. 8. Mung bean sprouts have more water and less calories, are not easy to form fat, and have diuretic effect. 9. Pepper has the function of consuming body fat, rich in vitamins and low in calories. 10, apples contain pectin, which is a soluble fiber and helps to lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation. 1 1, lemon contains more citric acid, which can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation. 12, tea It is generally believed that tea has the functions of eliminating greasy, reducing fat and reducing blood fat. 13, Xiaoyi Wen is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar. 14, the fat content of rabbit meat is extremely low, and most of them are unsaturated fatty acids, so long-term consumption will not cause fat accumulation in the body. 15, adzuki bean is a food with high protein and low fat. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation. 16, garlic can inhibit the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes) 18, Auricularia auricula is a food with high protein, low fat, and more water and minerals. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer. 19. Lotus leaf tea can obviously lose weight by replacing tea leaves with 50 grams of fresh lotus leaves ~ 100 grams (25 grams of dried lotus leaves) every day for 3 months. Quail meat is a high-protein, low-fat and multivitamin food with low cholesterol content. It is an ideal meat for losing weight. Good living habits: 1. Eat well at breakfast, eat well at lunch and eat less at dinner. 2. Good sleep habits. 3. Don't overeat. 4. Can stand, sit, walk and lie. Running for 30 minutes every day is good for your health. 6. Keep the stool unobstructed. Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. Aerobic exercise has a very good effect on improving heart and lung function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests. Relaxing aerobic exercise to lose weight is a long-term process. 2. Use one leg hard when riding. 3. walk with a load. Running (brisk walking) to lose weight is a long-term process.