Normal people don't lose weight, but they can maintain their normal weight by eating 2000-2500 calories. Your diet is relatively healthy. This heat is very important. Stick to it and you will lose weight. There may be a platform in the middle, so you should stick to it. You should exercise moderately, not just diet.

But you may have eaten too much before, which is not good.

Let me give you some advice:

1, strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", among which "eat less at night" is the key to lose weight! There are three things to pay attention to here: first, you must have breakfast. People who skip breakfast tend to get fat. Because after a night's sleep, the body has not consumed energy for more than 10 hours, and the body needs breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast makes people have a strong sense of fasting and hunger at lunch, and if they unconsciously eat too much food, the excess energy will be converted into body fat; Second, you must eat at noon. If you don't have enough to eat at noon, you will be hungry at night, and it is difficult to "eat less at night"; Third, you must eat as little as possible at night! And don't eat meat, sweets and fried food for dinner, just drink some light noodle soup and rice soup instead of salty soup. The secret of many successful people who lose weight is: never eat or drink water after 9 pm! This is the key to their graceful curves. Indeed, many experts say that people who want to stay slim have too much dinner to consume the calories at midnight snack. According to the operation of the human biological clock, after nine o'clock, the functions of various organs of the human body are basically in a weak state, which is also the time for fat accumulation. It takes us five hours to fully digest what we eat at ordinary dinner. This extra heat will accumulate too much subcutaneous fat over time, and the fate of obesity will come quietly, so remember that eating is absolutely forbidden after 9 pm.

Someone said: I was hungry before nine o'clock. What should I do? Then eat apples. Apple can lose weight. Apples can regulate stomach, relieve diarrhea, relax bowels, promote digestion and eliminate food accumulation, treat hypertension and lower blood cholesterol. Apples are low-calorie foods. Eating apples to satisfy hunger can reduce the calorie intake of human body. At the same time, apples contain various essential amino acids, protein, vitamins, minerals and carotene, which can basically meet the needs of the human body and can be fully digested and absorbed by the human body. Less waste, reducing the burden on the stomach and kidneys, fully discharging the waste in the body and purifying the blood.

2. Keep walking for more than half an hour after meals. Many people are obese mainly in the buttocks and abdomen. Such people all have the same characteristics, either engaged in desk work for a long time or doing nothing. Sitting at a desk, computer or TV for a long time, the excess heat can't be consumed, and it becomes fat deposited on the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories.

Exercise in the morning is not as good as exercise at night. As far as people's physical condition is concerned, sleeping all night, the body is in a state of water shortage in the morning, blood is sticky, and strenuous exercise may cause dangers such as insufficient blood supply to the brain, cerebral hemorrhage and myocardial infarction. If you like morning exercises, I suggest you drink 1-2 cups of boiled water after washing, and then exercise. From the environmental point of view, some toxic gases in the air are difficult to volatilize before the sun comes out, which is not suitable for exercise. From the follow-up reaction, it is easy to eat more after exercise in the morning, but it increases the intake.

Exercise after meals is mainly to burn excess calories in the body. However, it is not appropriate to exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to go out for activities half an hour after supper. The most ideal way to exercise is brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, and it is impossible to oxidize fat.

3. Don't eat sweets. Protein won't make you fat, but sugar will make you fat. Because sugar is easily decomposed or absorbed in the body, it is the main source of human heat. Most foods contain sugar, which has ensured your body's needs. Excessive consumption of sweets can induce the pancreas to release a large amount of insulin and promote the conversion of glucose into fat. Most fat people have the habit of eating sweets. If you want to lose weight, try not to eat sweets. Middle school students had better not abstain from eating sweets, because sweets can enhance memory.

4. Eat slowly. Chew more and chew slowly when eating, which is not only conducive to the digestion of food by saliva and gastric juice, but also conducive to reducing eating. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, the speed of eating should be slow, and 80% fullness is appropriate.

There are many specific ways to lose weight, such as being jealous, giving up drinking and not eating snacks, but I think as long as the above four most important points are achieved. The key is persistence! The key is to develop living habits! That's what I did. I didn't take any diet pills, didn't deliberately diet, and didn't deliberately exercise. I followed the above four points and made it my living habit. I lost 20 Jin in the past year! Is the effect obvious? In my opinion, only in this way can we lose weight scientifically! Only in this way can we lose weight effectively! Only in this way can we lose weight healthily! Friends who want to lose weight may wish to try.

Health tips:

In the choice of meat, pay attention to choose low-fat chicken, beef, fish and seafood. The cooking style is light, and the cooking sauce is better. Of course, if you only eat one or two, you don't have to pay special attention to it, lest your colleagues and friends think you are too unsociable.

If you choose pork, ribs, etc. It's best to stew for a long time, or eat cooked meat with dipping sauce, because you can boil off some fat.

Don't put too much oil in cooking and mixing vegetables. A small amount of oil will help the absorption of vitamins, so it is not necessary to cook them all in white. Proper amount of oil is acceptable to eat, and there is basically no excess oil in vegetable soup.

If there are potatoes, sweet potatoes or corn kernels in the dish, don't eat the staple food, because starch is already available.

Recommended drinks: boiled water, tea, wolfberry tea, hawthorn tea, chrysanthemum tea (without sugar), homemade lemonade (without sugar or sugar substitute, xylitol). You can drink coffee, but don't add coffee partner and sugar. You can add a little brown sugar directly until it is slightly sweet. Or instead of sugar and xylitol.

Recommended snacks: hawthorn candied haws, jelly, dried tangerine peel, laver, sliced mushrooms and small cups of yogurt.

Recommended fruits: kumquat 1 piece, apple half, kiwi 1 piece, strawberry 1 bowl, papaya half, orange 1 piece, grapefruit several petals. Other fruits can also be eaten in moderation, such as pears, peaches and watermelons. Just be careful, it is best to eat before meals or between meals. Don't eat fruit for an hour after meals.

Recommended soups: jujube medlar soup, tremella lotus seed soup, Sydney yam soup, sugar-free lotus root starch, thick rice soup, etc. You can use it when you are hungry or as part of your dinner.

What is the most effective way to eat three meals a day?

1. Eat at least two kinds of fruits or vegetables every meal.

2. Eat a hearty breakfast. It won't increase your calories, but it will help you reduce your calorie intake throughout the day.

3. For lunch and dinner, make sure that half of your plate is vegetables or fruits.

4. Eat purposefully. Wash, peel, cook and plate food before putting it in your mouth, and try to enjoy the process with all your senses.

Try to eat at home and reduce the frequency of eating out. The main course of many restaurants contains 1000-2000 calories, not counting the staple food, appetizers, drinks and desserts. Besides, bring your own lunch to work.

6. Use small plates and saucers instead of large plates and saucers to limit excessive calorie intake.

7. Put the food on the plate instead of taking it out of the paper bag.

8. When eating, please start with low-calorie food on your plate, for example, eat salad and vegetables first, then soup and meat, and finally starch food.

9. Do not drink or drink less high-calorie drinks, such as carbonated drinks, tea drinks, lemon juice, etc. Don't underestimate this, many people have lost a lot of weight just by changing this habit.

10. The daily intake of drinks and fruit juice should not exceed 500ml.

1 1. Drink more soup, but don't add too many "ingredients" to the soup, especially seasonings.

12. Listen to the health advice of the ancients: the meal should be seven minutes full.

13. Write a diet diary. Just like bookkeeping, the effect is amazing.

14. Don't give yourself any excuse to increase your appetite unless you want to increase the size of your clothes.

Eating vegetables every day is boring. ...

15. Make your vegetables more delicious. For example, add a few drops of honey to carrots and sprinkle some broken nuts in mung bean porridge.

16. Squeeze vegetables into juice and drink them as drinks. Of course, you can also mix several kinds of vegetable juices together to make a creative "vegetable cocktail".

17. Put more than five kinds of vegetables in the refrigerator, which is convenient to take and mix at any time. Blanch it with water and match it with your favorite low-fat salad. Eat it 3-4 times a day. It is nutritious and not too hot.

18. Prepare several kinds of "wild goods" at one time, such as lettuce leaves, cucumber slices, spinach leaves and cooked peas or corn kernels. Their greatest advantage is that you can use them easily at any time; Mix the salad, add it to the soup, sprinkle it on it and add the sandwich.

19. Don't forget, vegetable soup is also a vegetable.

20. Re-recognize sweet potatoes. Eat coarse grains once a week to add points to your health.

2 1. Do you really hate vegetables? It doesn't matter. If you like fruit, eat more. They are also very nutritious, especially colorful fruits, such as oranges, mangoes and various melons.

I eat healthily, but I'm still overweight. ...

22. Besides the problem of eating time, many people who choose a "healthy diet" during the day overeat at night.

23. Don't indulge your appetite, even if it's just a small cereal biscuit. When you can't stop munching, you may have eaten 600 calories.

24. Ignore the "serving size" on the food nutrition list. Even low-calorie food, eating three times the amount is enough to make it a diet killer!

25. Snack a whole bowl of nuts. Nuts are healthy, but they are also high in calories. Nuts are regarded as meals, not snacks.

26. I mistakenly think that all digestive cakes and juice drinks are low in fat.

I really like sweets. How can I control them?

27. You can eat sweets, but eat wisely. For example, setting aside 150 calories from lunch for dessert is roughly equivalent to a small piece of chocolate, a small cake or half a cup of ice cream. Of course, you can occasionally try to have a simple salad for lunch or dinner and enjoy a large portion of Tiramisu's natural calories.

28. Are you the kind of person who swears not to touch sweets for a month after eating a big meal, or the kind of person who only eats a small amount of sweets every day? Nutrition experts say that if you want to diet successfully, please choose the latter.

29. Try not to eat sweets for two weeks. This is not as difficult as you think. You will be surprised to find that your desire for sweets has disappeared.

30. Replace sweets with more fruits. A person who eats enough fruits usually doesn't have too much desire for sweets.

Holidays are always easy to gain weight. Is there any way?

3 1. Don't say to yourself "It doesn't matter, it's a holiday anyway", because it will directly lead to overeating in the next few days.

Don't stand near the food at the party. Try this, and you will find that you eat less.

Remember: eat some hard-boiled eggs, apples and a sugar-free drink before dinner, which will reduce the high-calorie food you eat at the party.

34. When eating a buffet, only 3-4 kinds of food are eaten, of which only one kind of high-calorie food can be eaten, and it is reserved for the last. If you eat a little of everything, the total calories may be amazing.

35. Drink fewer glasses of wine. This is easier to do than eating less vegetables, and the dieting effect is remarkable.

36. Try to wear cautious clothes during festivals and don't give your body room to expand.

37. Finally, sign an agreement with yourself: take exercise as the premise of eating a good meal, and then unswervingly implement it-calculate your excess calories every day, and then choose exercise that is enough to consume these excess calories. Actions with clear goals are often easier to stick to.

How can I quit the bad habit of eating at night?

Eating at night won't lead to weight gain. It's not a matter of time, but a matter of eating too many calories.

39. Three meals a day. Eating less than one meal during the day or unbalanced nutrition during the day are the main reasons for overeating at night.

40. Drink some fruit tea without sugar. They are delicious and can keep your mouth busy.

4 1. Change your evening schedule. Try to do something, don't let yourself always think about eating. For example, watch a movie you like, not a TV series about the material.

42. If you eat too much at night because of emotional problems (such as relieving stress), you need to pay attention to what is going on, and then find a non-food way to release your emotions. Like yoga, jogging or boxing.

43. Put a note on your kitchen and refrigerator door: Stop serving after dinner.

44. Brush your teeth immediately after meals to remind yourself to stop eating.

45. Don't do other things while eating (especially watching TV, reading books and surfing the Internet), so as not to eat twice as much food unconsciously!

During dieting, how can we better avoid harming health?

46. Fat-free food is not always the best choice, and sometimes low fat is better. Studies have shown that lycopene, α carotene and β carotene are all anti-cancer and anti-heart disease stars, but they cannot be extracted from fat-free foods.

47. Skipping breakfast will make you feel very tired, and you will unconsciously increase the intake of some unhealthy things in the morning. If you want to be healthy and delicious, try this "fruit breakfast recipe": 1 small cup of fat-free plain or vanilla yogurt, 5 strawberries, 1 peeled kiwi fruit and 1 peeled banana, and put them in a blender to mix well. (This amount can make two cups, ***348 calories, 1.5g fat)

48. Lack of drinking water may also ruin your slimming plan! Dehydration will reduce your metabolic rate by 3%, or burn 45 calories less every day. Over time, lose 5 pounds a year. The key to drinking water is not the quantity, but whether to drink it often. It is usually better to drink a few mouthfuls every hour than to swallow a large glass in one gulp.

49. Frozen vegetables in the supermarket may make your "fresh vegetables" fresher. Because food suppliers usually refrigerate vegetables for several hours after picking, the nutrition is also sealed; And "fresh vegetables" may stay in the big truck for a few days before reaching the supermarket.

If you feel hungry between meals, drink yogurt instead of coffee. Protein, carbohydrates and fat in a small cup of low-fat yogurt can give you more satiety and nutrition, which is far less than coffee.

5 1. A slight change in the things in your kitchen will bring you one step closer to the goal of losing weight. For example, use olive oil instead of corn oil or peanut oil; Replace colored bread with whole wheat bread; Use lean beef or canned tuna instead of sausage; Use skim milk or low-fat soy milk instead of whole milk.

Give me some time so that I can stick to a diet. ...

52. "The best part of high-calorie food is the smallest part; The best part of vegetables is the biggest part. "

53. "If I divert my attention, my appetite will subside within 10 minutes". (Many times, it is true! )

54. "I plan to travel around the world after retirement. Therefore, I still give up this cake now. "

55. "Obesity is much worse than eating less."