Scientific diet plan: eat nutritious food in the morning, eat rich food at noon, and eat less or only fruits and vegetables at night.

Exercise 5 or 6 times a week for at least 40 minutes each time, such as jogging, aerobics, skipping, brisk walking, yoga, etc. You can lose about 10 A Jin month. We must pay attention to making scientific weight loss plans, including: drug conditioning plan, diet plan, exercise plan and time plan.

1, eat 5-7 small meals a day, and 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. Skipping a meal or two won't 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 your daily calorie needs. Most people know nothing about their calorie needs. However, if you don't know the calories you need, how can you plan your own way to lose weight?

4. Know how many calories you ate. Shut your mouth and make sure you know the calorie content of the food and drink you eat. This is a good way to improve your diet and weight loss plan.

5, get rid of high-calorie drinks Want to lose weight quickly, the easiest way to lose weight is by eliminating 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.

6. Drinking plenty of water is an important substance to accelerate metabolism and fat burning, and it can also 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. When eating fruit to lose weight, fruit is not only low in calories, but also contains a lot of cellulose. 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 the intake of carbohydrates. Carbohydrates are the main source of sugar, and excessive intake can easily lead to obesity. Therefore, controlling carbohydrate intake is also a good way to reduce calories.