Exercise: It is easier to choose walking or skipping walking in daily life, and aerobic exercise is less harmful to the body. Skipping rope can be done when time is concentrated, and its energy consumption is higher than swimming. However, the energy consumed by exercise is far less than that consumed by metabolism in the basic new town. For example, running for an hour consumes about 300kcal, and sitting for a day consumes 1900-2200kcal. Therefore, it is necessary to consciously increase the muscle/fat ratio, thereby increasing the energy consumed by basal metabolism to achieve the purpose of losing weight. Therefore, exercise to lose weight is not mainly achieved by consuming calories during exercise, but by reducing the proportion of body fat. Choice of food: 1. While reducing the intake of carbohydrates (rice, pasta), we should also pay attention to the right amount. Insufficient carbohydrate intake is easy to cause ketoacidosis. Coarse grains contain a lot of dietary fiber, which can increase unfilled fillers, delay gastric emptying, produce satiety, reduce digestibility, and increase fecal excretion, which can effectively help to lose weight. But we can't just take coarse grains as the staple food, and the dietary fiber in it will affect the absorption of other nutrients. 2. Control the intake of fat, which can generate 9 kilocalories per gram of fat. 3. We should not blindly limit the intake of protein. Protein has many disadvantages, one of which is edema, which I think is the result that beauty lovers don't want to see. . . 1 How to eat. Most people have a high absorption rate before going to bed, so as not to form the habit of eating vegetables before meals after midnight. The fiber in vegetables will not only reduce the digestion and absorption of food, but also produce satiety and reduce food intake. 2. avoid eating carbohydrates alone, such as starch, which will increase blood sugar after digestion and absorption in the body. At this time, the pancreas secretes insulin to lower blood sugar. When blood sugar drops, people are prone to hunger and eat, which is a vicious circle.