Eat 5-7 small meals a day instead of 3 big meals.

As long as the total calorie intake is controlled, this is the best diet to reduce calorie intake.

Eating less and eating more meals is a good way to control blood sugar level and reduce hunger, and naturally reduce calorie intake!

Don't miss any meal.

Eating less than one or two meals will not help you lose weight.

In fact, skipping meals will reduce your overall metabolism, stimulate your appetite and easily lead to overeating.

And if the meal you don't eat is breakfast, it will make you "make up" for yourself by eating snacks or overeating all day!

3. Know how many calories you consume.

Shut your mouth and make sure you know the calorie content of the food and drink you eat.

4. Know your daily calorie requirement.

Most people have no idea about their calorie needs.

However, if you don't know the calories you need, how can you plan your own way to lose weight?

Step 5 get rid of high-calorie drinks

The easiest way to lose weight quickly is to eliminate calories in drinks. Getting rid of high-calorie drinks such as fruit juice and soda is one of the best choices to reduce calorie intake.

Step 6 drink plenty of water

Water is an important substance to accelerate metabolism and fat burning, and it is also an important substance to increase satiety, which is the key to healthy and rapid weight loss.

It is best to drink 12- 16 glass of water every day to lose weight.

7. Eat fruit to lose weight.

Fruit is not only low in calories, but also contains a lot of cellulose, which is also a good product to lose weight.

But because fruit contains a lot of sugar, if you eat too much after a meal, it will also lead to obesity.

On the contrary, if you choose to eat fruit before meals, it is a good way to reduce your food intake.

8. Control carbohydrate intake

Carbohydrate is the most important source of sugar, and excessive intake can easily lead to obesity.

Therefore, controlling carbohydrate intake is also a good way to reduce calories.

9. protein is very important.

Are you getting enough protein? Stick to the intake of 1- 1.5g per pound of body weight, and then start your weight loss journey!

Protein is an important substance to increase satiety and accelerate fat burning, and it is a good product to lose weight.

10, suppress your desire.

Controlling appetite is the key factor to lose weight successfully.

Many times, we just want to eat because of negative emotions. Learning to reduce stress can help you avoid overeating!

1 1, active exercise

Exercise is varied, and weight loss exercise is optional.

Choose your favorite exercise, preferably aerobic exercise, and then stick to it actively. This is the most effective way to lose weight.

12, often take the stairs.

Taking the stairs instead of taking the elevator is a good way to increase fat burning.

In addition, taking more stairs can also create perfect leg lines!

13, focusing on "quality"

Exercise is the most fat-burning way to lose weight, but don't just exercise hard. Skilled exercise can make you thin.

For example, exercise while listening to music, intermittent exercise and taking a rest during exercise are all the best ways to increase fat burning.

14, keep the power.

If you want to lose weight, motivation is the most critical ideological force.

Put your goals in the most conspicuous position at home, and then let them increase your motivation and make you stick to it harder!

15, get enough sleep

Adequate sleep can help you stabilize your metabolism and suppress your appetite. It is one of the simplest and most effective ways to lose weight.

It is reasonable to ensure 7.5 hours of sleep every day.

16 Yoga is a good choice.

Yoga is the best way to increase flexibility and relieve stress, and it is also the best choice to lose weight. Yoga can not only accelerate fat burning, but also be very beneficial to shaping a perfect body shape.

17, eat slowly

Slowing down eating speed is a good choice to reduce food intake.

Slow down the speed of eating is to let our brain have more time to receive satiety information and prevent overeating without knowing that we are full.

18, eat more cellulose

Cellulose is a good helper to lose weight. Cellulose is the best choice, which is very low in calories, can also increase satiety and make you eat more without getting fat! In addition, cellulose is also a good product to eliminate constipation, which can help you reduce the fat on your stomach.

19, get up at 6 am and jump rope. How much you jump depends on your physique.

Jump from 400, every 5 days 100 times. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.

Drink a glass of water after the jump, preferably honey water, not too strong. About 300 ~ 500 ml is enough.

Have breakfast around 20 or 7 o'clock.

This is a scientific eating time.

The breakfast prepared is like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. You can eat 2 eggs if you are not full. Soymilk is a key drink for scientific weight loss. No, and the bread must be whole wheat. You can't eat other bread!

2 1, 1 1: 30 Eat a bowl of boiled vegetables, which can be seasoned with salt, but not spicy.

If you are hungry before eleven o'clock, you can eat an apple or tomato or cucumber. Only 1.

Do some gymnastics two hours after lunch, and you can find gymnastics movements online.

You can have dinner at half past five. I suggest boiling in water first, and then gradually reducing the amount.

Go jogging at 8 o'clock, and jog for at least 20 minutes.

If you don't like running, go quickly. Need 1 hour. I jog for 2 kilometers at night. I may not be able to persist at first, but I will fall in love with running after a long time.