1. Prescribed diet
-Control calorie intake: The main secret of losing weight is that you consume less calories every day than you actually do. To lose 1 pound of fat, you need to consume 3500 calories. So if you want to lose 30 pounds, you need to control your calorie intake at 1000- 1500 calories every day.
-Reduce carbohydrate intake: Excessive carbohydrate intake will cause fat to be stored in the body instead of burning fat. It is suggested to change the staple food to low-carbohydrate food, such as oatmeal, chia seeds, 100% whole wheat bread, etc.
-Increase protein's intake: protein's intake can help the body lose weight, because it can provide lasting energy and suppress appetite. Recommended foods are chicken, fish, beans and protein powder.
-Increase water intake: Drinking at least 8 glasses of water every day can accelerate metabolism and help the body burn fat.
2. Sports.
-Do at least 30 minutes of aerobic exercise every day: This kind of exercise is good for heart and lung health and can burn fat. You can choose running, swimming or aerobic exercise.
-Increase gravity movement: Gravity movement can help increase muscles and improve metabolism. You can choose running, weightlifting and push-ups.
Finally, losing weight requires persistence and patience. It takes time, planning and hard work, but as long as you persist, you will see the results.