Losing weight has its inevitable scientific laws. Don't try to believe in the "panacea". In fact, it doesn't exist. Don't try to implement an excessive weight loss plan, because it is difficult to follow. The following are the three elements of healthy weight loss that all dieters need to follow, which are also the most effective methods to lose weight: (1) scientific diet 1. The real meaning of obese people is not overnutrition, but malnutrition. Lack of nutrients that can help fat metabolism in the body leads to excessive intake of nutrients (calories) that can be converted into fat in daily life, which accumulates over time and eventually leads to obesity. Therefore, to lose weight, we must balance nutrition, strengthen nutrition that can help fat metabolism, and reduce the intake of nutrients (calories) that are easy to get fat. Eating well (high nutrition) and eating less (low calorie) is the key to the success of diet to lose weight. Hunger will make us crave high-calorie food. Once we have the opportunity to supplement food, we will choose high-calorie food first, and we will eat too much when we are hungry. Choosing some foods with low glycemic index (it is not easy to feel hungry after eating) or eating some healthy foods before the arrival of hunger will be more conducive to controlling the total calorie intake in a day. (2) Moderate exercise is not as important as diet in weight loss, but exercise can burn excess calories to promote weight loss, improve basal metabolic rate, maintain muscle content, improve insulin sensitivity and reduce rebound probability, so moderate exercise is necessary. Exercise to lose weight is usually recommended to do aerobic exercise every two days for 60~90 minutes each time. If you don't have the time and perseverance to exercise, it will also help to walk more or use labor instead of exercise.