Gradually reduce calorie intake: reducing calorie intake too much may lead to hunger and increase the risk of rebound. It is recommended to gradually reduce the calorie intake, not exceeding 500 calories per week. At the same time, we should ensure that we get enough nutrients every day, including protein, carbohydrates, fats, vitamins and minerals.
Increase aerobic exercise: Aerobic exercise can help burn fat and improve metabolic rate. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise every week, such as brisk walking, jogging and swimming.
Increase muscle mass: Muscle burns calories more easily than fat, so increasing muscle mass can improve metabolic rate. You can increase your muscle mass through strength training and weight training, such as weight lifting, push-ups and squats.
Establish healthy eating and exercise habits: losing weight requires long-term efforts and maintenance. It is suggested to establish healthy eating and exercise habits, including eating regularly, getting enough sleep and reducing drinking.
Don't blindly pursue fast weight loss: losing weight too fast may lead to muscle loss and decreased metabolic rate, and the risk of rebound will also increase. It is recommended to lose weight step by step, and the weight loss speed should be controlled within 0.5 kg per week.
Finally, be patient and don't give up. Slimming is a long-term process, which requires persistence and patience to achieve the desired results.