When you lose fat, you will lose a little muscle, but if you train hard enough, your muscles will grow, so you must alternate aerobic and anaerobic, and you must train hard, preferably for more than an hour, and you must have enough weight.

Drink at least 1 glass of water before eating. ?

We should eat some simple low-fat food for breakfast. Such as fresh fruit, toast, whole wheat bread, yogurt and eggs, ready-to-eat cereal and so on. By eating less and eating more, your blood sugar level will stabilize, thus avoiding emotional impulses and making you less likely to eat too much when you already have a greedy appetite. Never underestimate the destructive power of calories. If you add a small amount of sugar to your food every day, you may not care.

But in a year's time, the extra calories you consume every day will accumulate as much as 3 kilograms of fat in your body, or 30 kilograms of fat in 10. Avoid high-protein foods. It is incorrect to supplement protein's idea in the process of losing weight. In the first few weeks of losing weight, you mainly lose water. Not protein. Too much protein can lead to weakness, headache and arrhythmia. A balanced diet and gradual progress are the keys to success in losing weight.

Second, pay attention to personal living habits.

Arrange exercise time every day. If you have a long and busy day, you should spend more time doing more exercise in the morning. If you want to suppress your appetite for dinner, the best exercise time is 4 or 5 pm. If the pressure is too great, eight or nine in the evening is also a good time. Eating potatoes can help you avoid or avoid other high-fat foods. Many varieties of potatoes are nutritious and delicious. I often read the news of others' success in losing weight in newspapers and magazines to gain mood and motivation. Add mustard, fruit or vegetable sauce to a chicken or ham sandwich to add flavor.

Finally, no matter what exercise you do, exercise is better than no exercise. Don't push it because you don't have enough time to finish it. Anything that makes you feel refreshed, such as sweeping leaves, cleaning the room, or walking the dog, can be counted as exercise. Remember, your body burns calories in various ways 24 hours a day.

?