1. Have a good breakfast, a full lunch and a small dinner. According to the research report of American physiologists, the metabolic rate of human body is better in the morning than in the afternoon, and higher in the afternoon than in the evening. In other words, it is easier to "compost" at night, so skipping breakfast will not help you lose weight, and breakfast is the energy source of the day and must be eaten! 2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products. Sweet white rice is the staple food that China people are used to eating. However, in the process of making white rice, bran and germ rich in fiber and vitamins will be ground off, so eating white rice can only get heat, but not nutrition. So you'd better change your eating habits and replace polished white rice with coarse grains such as brown rice and whole wheat products. Not only can you eat more nutrition, but dietary fiber can also prevent constipation, colorectal cancer and cardiovascular diseases, which is also good for people who want to lose weight. 3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup. Although lettuce salad and boiled vegetables are really ideal foods for dieters, if you pour a thick layer of salad dressing, dried meat and soy sauce on them, the weight loss plan will be completely broken, because all seasonings such as oil, salt, sugar and monosodium glutamate have high calories! If you are used to eating heavy flavors, you can actually choose foods rich in natural spices, such as onions, ginger, garlic and peppers. This will not only make the food taste brighter, but also healthier. Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods. When eating, are you used to saving your favorite food for last? Don't forget a bowl of hot soup even if you are full? In fact, these wrong habits are the reason why you can't lose weight! Drinking soup after meals is easy to make people overeat, and it will dilute gastric juice and affect digestion; If you like dark food for the last time, you will quietly increase your food intake. If you want to lose weight successfully, you'd better start changing your eating habits. Drink a small bowl of clear soup or a cup of boiled water at the bottom before meals. Feel free to eat if you like. If you develop such eating habits, you can achieve the effect of reducing your diet invisibly. 5. Choose troublesome food, such as chicken with bones is better than diced chicken. The more you work hard to pick out bones and thorns, the more you can delay eating time, satisfy people's chewing desire and feel full earlier. 6. Chew food at least 10-20 times before swallowing. The smart way to lose weight is to prolong the meal time as long as possible (at least 20 minutes for a meal), and more importantly, chew slowly, with at least 10~20 bites per bite, which can not only produce satiety early, but also reduce the burden on the stomach. 7. Never force yourself to eat when you are eight points full. Eating only eight points full is the secret of many longevity people. For people who are obsessed with losing weight, "eight points full" is a more convenient and effective rule than counting calories, because if the calorie intake is excessively restricted, people will often be half hungry. But if you choose nutritious food to eat eight points full, you won't feel hungry, and you can naturally lose at least 500kcal of calories every day! 8. Brush your teeth or rinse your mouth immediately after eating. Brushing your teeth immediately after eating can not only reduce the chance of suffering from oral diseases, but also keep your mouth fresh and not easy to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth healthy and fresh at any time and suppress the idea of eating. If it is inconvenient to brush your teeth, at least rinse your mouth! 9. Try to avoid eating snacks, especially when watching TV. Snacks are extremely high in calories. If you really want to lose weight, you should put less chips and chocolate in your mouth! Especially when watching TV, don't let snacks appear within your reach, otherwise the calories you unconsciously eat when watching a TV or series are amazing! 10. When you feel hungry, it is better to eat something first than to fight against muscle hunger. When you feel hungry, eat something selectively, such as tomatoes, skim milk or boiled eggs, to avoid eating and drinking when you are extremely hungry. Because a big meal is more likely to make people fat than 3-4 small meals, because eating more, secreting more digestive juice, food is easy to accumulate fat after digestion and absorption, so we should avoid overeating. Editor: Ma Zhi Source: e-TV Let me "catch" mistakes and comment on complaints ↑ Return to the top of the page Other answers Respondents: cxr870930 Level: Xue Mei (2005-08-1014: 51:19). Because running will make the calf muscles tense, it will be more difficult to lose weight in the future. Let's go, once every morning and once every night. Walk longer and faster, faster day by day, until it can't be faster. It used to take me 20 minutes to get to the station, but now it only takes 10 minutes. Isn't it a great gain? And has lost weight 13kg, and because I insist on eating less every day, I like to eat fruit best. By the way, I want to eat more fruit and less, especially at night. Don't forget to go, because I am very happy to eat, let alone go on a diet. Do it as usual. You will soon feel thin in your stomach and legs. Don't forget to shake your legs more when you are free. Anyway, do more when you have time, because it helps to dissipate and eliminate fat. That will have an effect. When you shake your legs, your arms will move, so your arms will move. Don't give up halfway for any reason This is the biggest taboo and will not be tired. Finally, don't sacrifice it, it will rebound, or I promise not to rebound. Try it yourself. Come on. Let me comment on the complaint ↑ Back to the top of the page. Responder: Looks like a scientist. Junior (2005-08-1016:17: 01) It is feasible to walk according to CXR, but just swing your legs casually. Is there any scientific proof? Whether running will make your legs thicker depends on how you run, and you can't generalize. I really don't want to blame anyone. Everyone is eager to help others, but those specious words and plagiarism without practical experience are likely to be of little help. I really want to ask those "moving companies": Do you really know how to lose weight? Is there a better and more standardized way? Let me comment on the complaint ↑ Back to the top Responder: Favorite fitness level: Advanced (2005-08-10 20:16) Jogging to lose weight is nothing more than eating to change behavior, exercise, medicine or surgical treatment, and swimming is also an effective exercise to lose weight! Before and after jogging, you should fully relax your whole body and move your limbs. When you start jogging, you may feel uncomfortable with your heart. You can run for a while, walk for a while, and then keep running until your heart gets used to it, until you sweat repeatedly. After a period of time, I will gradually adapt to jogging, and the number of walks will gradually decrease until jogging is the main thing. At this time, the jogging distance will gradually increase. Taking three days as a sports unit, the jogging distance can be extended by about 200 meters every three days, so it is possible to run 2000 meters in the near future. Running speed should be suitable for your feelings, keep running at the best speed, not tired, and jog for about 20 to 40 minutes every day. If you persist in this way, you will definitely lose weight after a certain period of time. Note: When jogging, you should breathe in a natural and rhythmic way. At first, you should breathe through your nose, and gradually transition to breathing through your nose. Try to keep breathing smoothly and let the whole body get full gas exchange. Don't run on your toes when jogging to avoid heel pain. You should land easily with the forefoot first, and then gradually transition to full-sole landing to cushion your strength. In order to expand vital capacity, abdominal breathing can be used when jogging, and the abdomen bulges when inhaling and sinks when exhaling. The ratio of expiratory time to inspiratory time is best, and the mind is focused on breathing. Take a bath with hot water after jogging, and do not use cold water. Drink water and eat until your heart rate returns to normal. Beginners should strictly control the amount of exercise and take no local pain as the principle. If there is limb pain, find out the reason, correct the incorrect running posture and avoid developing into chronic strain. If the pain gets worse, you should immediately reduce the amount of exercise or temporarily stop exercising until the pain is relieved. For obese middle-aged and elderly people, running can shake the whole body muscles and subcutaneous tissue, which can lower blood pressure, eliminate muscle tension and fatigue and achieve the effect of losing weight. This.width=screen.width-333 "> Let me comment on the complaint ↑ Respondent: Small bottle cap level: Xue Mei (2005-08-112:14: 38) Many women want to make their legs beautiful and coordinated through physical exercise. The main reason is that I haven't mastered the essentials of sports yet. First, frequent leg lifts: lie on your back, raise your legs at right angles, slightly bend your knees, and then relax your muscles. Do it quickly100-180 times (increasing day by day). Second, pedaling exercise: do supine pedaling exercise. Kick faster, starting at 40 times and gradually increasing to 150 times each time. Third, foot movement: supine, elbow flexion, palm down, right leg bending, moving to the left, thigh turning hard, knee touching the ground, and then changing legs. Do 10-20 times on each leg, and increase the number of times every day. Fourth, the body rotates slowly: sit on the ground, separate your hands and feet, and stretch your hands left and right repeatedly, rotating 10- 15 times each time. Lie on your back and relax your muscles completely. Repeat the whole set 3-5 times, increasing day by day. 5. Hip "walking": straighten your legs, hold your instep with your hands, look up, and walk on the same side, so alternately advance 5- 10 meters. Twice a day to increase the distance. Sixth, lateral bending: put one foot on the chair, bend to the opposite side at the same time, and do 10- 15 times. Then change your feet and do it every day. 7. Side lying: lying on the right side, with the right leg slightly flexed, the left leg straight, the left hand touching the right knee, and the left leg still straight. Lie on your side and lift your left leg. Do this 5- 12 times, then switch to the left and do it again, increasing day by day. Eight, touch your knees: stand, put your hands behind your head and pull down hard, then lean forward and touch your right knee with your left elbow. Repeat 10- 15 times. Then do it in a different direction and increase it every day.