The main reason for gaining weight is that you eat a lot of things that you shouldn't eat, such as fried chicken and kebabs, which are not full but have invincible calories, and desserts, which improve your insulin level, and then you want to eat more and more calories. A fried chicken meal needs 500 calories, a Frappuccino 300 calories, 100g egg tart is close to 400 calories, plus other potato chips, meals and so on, while my height is 16 1.52 kg, and my basic metabolic calorie per day is only about 1300. The extra calories you consume are the main culprit of weight gain.

Step 2 control your appetite

Control appetite ≠ diet. The first step to control appetite is to eat healthy and full food, which basically means less salt, less oil and less sugar, rejecting high calories and eating green fiber vegetables. The second step is rational distribution. You can eat less, eat more and eat more protein food at one time. Now eggs and milk are added every morning, and I am not very hungry at noon. I will naturally eat less at noon. In the afternoon, I will prepare a little whole wheat bread, and I will be full after eating one piece. I'm not hungry, my desire to eat can be basically controlled, so I don't have to think about going to eat. Another cold knowledge is that when your brain thinks you are five points full, your stomach is seven points full. At eight o'clock, the brain feels full, and the stomach is full, and receiving information is a little delayed. So it's good to eat five points full at ordinary times.

Step 3 exercise reasonably

You can dehydrate when you are hungry, but you don't necessarily lose fat. When your body supplies energy, you will still give priority to sugar. If you want fat to supply energy and burn fat, you must exercise. You can start running 1 hour, or jump rope and climb stairs. If you want to improve the efficiency of reducing fat, you can drink levorotatory supplements before exercise to enhance the effect during exercise. Similarly, it can also be used during anaerobic exercise, but it is best to continue aerobic exercise for more than 20 minutes after anaerobic exercise.

4. Know how to persist

There is no such thing as losing weight quickly. Muscle should be increased bit by bit, and fat should be lost bit by bit. Too many people want to lose weight, and too few people can stick to it. A healthy weight loss rate is almost 2 pounds a month, so don't worry. I think most people prefer a rough and fashionable figure to a thin one.