1. Never use dieting to reduce fat, otherwise visceral fat will only decrease more and more. On the one hand, dieting itself will bring more stress to the body and mind, on the other hand, dieting will also reduce your metabolism.

2. Drink plenty of water. If you want to lose weight, you should drink it at 2L every day. Water is an essential fuel for the body's metabolism. If you don't drink enough, you won't lose weight (drink on an empty stomach, before meals, a few times, and take the initiative to drink, and don't wait until you are thirsty). The "drinking amount" here is the amount of water you drink, excluding coffee, milk and juice.

Pay attention to the time of drinking coffee-don't rush to drink it when you get up in the morning. Drinking cortisol when the level is high may bring double pressure to the body. 9: 00 a.m. to 12: 00 a.m. is a good coffee time when cortisol drops slowly, which will not only refresh you, but also improve your metabolism throughout the day. If the quality of sleep is not good, don't drink after 3 pm, which will also increase stress.

4, eat more high-fiber green leafy vegetables "green leafy vegetables" in the fat-reducing world Literally, green leafy vegetables do not include roots or even eggplant fruits (of course, these are also eaten, rich in vitamins, and some can be directly used as staple food), high-fiber green leafy vegetables can make metabolism smoother.

5, vitamin B supplements-B1,B2, nicotinic acid, will participate in the metabolism of fat and sugar, meat, whole grains and fresh vegetables are rich, you can also eat more supplements.

6. Change the types of food oils and fats _-In addition to reducing some cooking methods that consume oils and fats, try to choose oils rich in oumiga-3 fatty acids, such as linseed oil, walnut oil, perilla oil, etc., which are not only difficult to gain weight, but also promote the body to produce "leptin".

7. Pay attention to the order of eating-soup → vegetables, fish and eggs. If you eat something you can't digest first, it's like a slow car driving at high speed in front of you, which will cause congestion, otherwise it will be unimpeded.

8, less physical burden, less oil, less salt and less sugar, especially less saturated fat.