1. Drink at least 1 glass of water before each meal.

2, breakfast should be simple, mainly low-fat food. Such as fresh fruit, baked whole wheat bread, yogurt and eggs, ready-to-eat cereal and so on.

3, eat less and eat more meals every day, with swallow tea, you can make your blood sugar level tend to be stable, thus avoiding emotional impulses, relieving your original greedy appetite and greatly reducing the possibility of overeating.

Never underestimate the destructive power of "calories". If you add a little sugar to the food you eat every day, you may not care. But in 1, the extra calories every day will accumulate in your body into 3 kilograms of fat-30 kilograms in10.

5. Avoid high-protein foods. It is incorrect to think that protein's viewpoint should be supplemented in the process of losing weight. In the first few weeks of losing weight, what you lose is mainly the water in your body. Not protein. In addition, excessive intake of protein will lead to poor health, headache and irregular heartbeat. A balanced diet and gradual progress are the keys to success in losing weight.

6. You should arrange your daily exercise time according to your living habits. If you have a long and busy day, you should seize the time and do more exercise in the morning. And if you want to suppress your appetite, then the best exercise time is 4 or 5 o'clock in the afternoon. If you think it's too stressful, eight or nine o'clock in the evening is also a good time.

7. Eating potatoes can make you stop eating or eat less other greasy food. Many varieties of potatoes are nutritious and delicious.

8. Always read the reports of others' success in losing weight published in newspapers, so as to gain spiritual touch and motivation.

Sauce containing mustard, fruit or vegetables can be added to chicken or ham sandwiches to make them more interesting.

10, when making a delicious dessert, don't directly pour a layer of whipped cream on it. Skim condensed milk should be mixed with calorie-free sweetener or vanilla extract and stirred vigorously, so that we can get calorie-free whipped cream.

1 1. "Clear" the useless egg yolk in your diet and replace it with a small piece of low-fat white cheese.

12, regular physical exercise with the main purpose of exercising the muscles of the lower body (mainly your hips and thighs) can consume the heat absorbed in the body to the maximum extent. For example: walking, jogging, cycling, etc.

13, no matter what kind of exercise you are engaged in, exercise is better than no exercise, so don't postpone a sport just because you don't have enough time to finish it. Any activity that makes you feel refreshed, such as cleaning the fallen leaves, cleaning the room, or taking your dog out for a walk, can be counted as an exercise. Remember that your body keeps burning calories in different ways 24 hours a day.

14, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.

15, go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.

16. Instead of taking the elevator, you should take the stairs, which can not only "burn" the body heat, but also enhance the heart function and prolong life.

17, you can go to the hill near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.

18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking.

19, treat housework as an interesting aerobic exercise, and the calories consumed are enough to surprise you. Mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 205 calories; Make the bed, 2 10-240 calories; Washing clothes, 160 calories.

20. Proper dress can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-shaped neckline and narrow pointed collar can also visually produce some weight loss "effects". The clothes should be darker and cooler, the fabric should be smoother and the pattern should be smaller.

2 1, the clothes should look good. A glance envied by others can give you enough confidence and motivation to stay slim.

22, for the setbacks that may be encountered in the process of losing weight, we should have enough psychological preparation and find ways to overcome them. List common problems and obstacles, and write down your handling methods once they appear. Always keep a positive self-dialogue. When you encounter setbacks beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in your life, so you shouldn't criticize yourself when you are temporarily frustrated. 23. Tell others the results of your weight loss, so that you will immediately win the respect of others and get wide support. In addition, constantly telling others about your achievements can make your dreams come true every day.

24. Don't weigh yourself repeatedly for three days. Because the amount of water trapped in the body varies from 1-4 kg every day, and the weight of muscle is greater than fat, weighing yourself every day will make you lose confidence. On the other hand, we should always pay attention to whether the clothes we wear still fit, so that we can constantly see our progress and keep enough motivation at all times.

Don't think that you can consume all the calories you eat into your body through physical exercise. You can't and shouldn't do this.

In order to find out how much food you can eat every day without gaining weight, you should record the calories you consume in your body and the calories you consume through exercise every day. It is important to remember that under no circumstances should your daily calorie intake be less than 1200 calories.