The second is to lose weight by controlling diet. Diet: It is very important to control the daily calories. There is no uniform standard for the amount of calories consumed, and it should be calculated according to everyone's weight and activity. The heat required by human body varies from person to person, and the main factors affecting heat are labor intensity, age, climate change, body shape, weight and health status. According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Among them, the intake of protein should be10% ~15% of the daily calories needed by human body; Should the intake of carbohydrates not be lower than the daily calories needed by the human body? 55%; The intake of fat should not exceed 30% of daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.
The third is to exercise more, not only to lose weight, but also to strengthen exercise, especially aerobic exercise. Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise carried out by the human body under the condition of adequate oxygen supply. The advantages of aerobic exercise are: it can increase oxygen intake and better consume excess calories in the body. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. So it is characterized by low intensity, fast pace and long duration. Exercise at least 1 hour every time, and stick to it 3 to 5 times a week. Through this kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness.