First, eat slowly. Second, three meals a day. Be sure to have breakfast. Third, eat less foods high in fat and sugar. Fourth, eat when you are hungry. Don't eat five when you are not hungry. Don't eat six standing up. The prettier the food, the more likely it is to make you fat. Eat more fiber-rich vegetables. Eight, lose weight every week. 5 kg is better. If you eat too little, it will change your metabolism and increase your weight. Nine, you need to eat vegetables, fruits and milk every day, and write down everything you eat in order to control your food intake. Scientific weight loss is achieved through reasonable diet and moderate physical exercise. Easy exercise and easy weight loss Nowadays, with the prevalence of various methods such as drug weight loss, equipment weight loss and drug weight loss, people seem to have forgotten the most economical and side-effect method-exercise. Dr. Lu from China Weight Loss Association said that exercise is the healthiest way to lose weight, but it is important to stick to it. Swimming can build a good figure. Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight. The reasons why swimming is good for losing weight are: 1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious. 2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury. 3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents. Skipping rope to lose weight Some foreign fitness experts especially admire skipping rope in recent years. Because it has many advantages: 1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. 2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump" every day, for example, for 3 minutes, ***5 times, until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise. Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: 1. The captain should wear soft and light high heels to avoid ankle injury. 2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. 3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness. 4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load. 6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope. "Strange Walking" Fitness In walking, jogging and walking are the most common forms of exercise. In fact, walking in a variety of postures is of great benefit to getting rid of illness, prolonging life and strengthening the body. Here are a few examples: Walking on tiptoe: Walking on tiptoe and raising the heel can enhance the tension of the flexors at the center of the foot and the back of the calf, which is conducive to dredging the meridians in Yin San. Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscle of the anterior leg, which is beneficial to dredge the Sanyang meridian. Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue. Walking backwards: When walking backwards, the whole body is relaxed, the knees are not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain. Walking on both sides: Squat down slowly, put your hands on the ground, with your back slightly parallel to the ground, grab your ankles with your hands and move forward slowly. Can increase the blood supply to the head, reduce the burden on the heart, and has therapeutic effect on cervical spondylosis.