1. Thermal units "kilojoules" and "kilocalories" are different. When kilojoules are converted into kilocalories, they should be divided by 4. 184, and kilocalories are kilocalories.

2. To judge whether you are fat or thin, body mass index = weight (kg)/ height (m)? , body mass index ≥24 is overweight.

3. Pay more attention to waistline when losing weight. If the waist circumference of men is more than 85cm and that of women is more than 80cm, it should be reduced.

4. Standard weight (female) = (height cm-100) * 0.85; Standard weight (male) = (height cm- 100)*0.9.

5. It's normal to have weight fluctuation in the morning and evening because of eating, drinking and defecating, and it's more accurate to say that the weight is empty in the morning.

6. Losing weight 1~2 kg a week and 4~8 kg a month is a relatively healthy and lasting weight loss speed.

7. Without partial weight loss, fat loss is systemic, but local shaping training can make local lines look better.

8. Doing nothing every day, lying in bed will produce basal metabolism. Sleeping is the easiest way to lose weight, so you should ensure the quality of sleep.

9. If you don't exercise, the recommended calorie allocation for three meals a day is 4:4:2, and if you exercise at night, the recommended calorie allocation for three meals is 3:4:3.

10. Don't eat for 2~3 hours before going to bed unless you are too hungry to sleep.

1 1. When eating, suggest the order of soup-vegetables-meat-rice, and finally eat the staple food, so that you will feel fuller and your blood sugar will be more stable.

12. If you want to exercise to lose weight, you need at least 150 minutes of moderate-intensity exercise every week, which can be divided into 3~5 times, 30~60 minutes each time.

13. In the case of the same amount of exercise, it is even better to lose weight by accumulating several short-term exercises in piecemeal time than one continuous exercise.

14. Yogurt cannot lose weight. Yogurt with sugar will only increase the calorie burden.

15. Dieting first loses water and muscle, not fat, and it will lead to lower basal metabolism, and it is more difficult to lose weight if you eat less.

16. Eating 7~8 minutes full is when you feel just a little full and can put down your chopsticks.

17. Chewing slowly is easier to lose weight. It is recommended to chew 15-20 times per bite.

18. Tea rich in tea polyphenols and beverages rich in caffeine are helpful to lose weight and body fat, and help to maintain the weight loss effect.