First of all, we must find out the reason for getting fat. Why do people get fat? Just one fundamental reason: input > consumption! When you eat too much, your body doesn't need so much nutrition, so it turns into fat and accumulates. If you are not fat, you must keep it: calories burned every day = calories burned by the body. If you want to lose weight, you must do it: calories burned every day > calories burned. This is the principle of losing weight. So how do you lose weight? 1, strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", among which "eat less at night" is the key to lose weight! There are three things to pay attention to here: first, you must have breakfast. People who skip breakfast tend to get fat. Because after a night's sleep, the body has not consumed energy for more than 10 hours, and the human body needs a breakfast rich in carbohydrates to replenish and store energy. If you don't eat breakfast, people will have a strong feeling of fasting and hunger at lunch. If you eat too much food unconsciously, the extra energy will be converted into fat in your body. 2. Be sure to have a full stomach at noon. If you don't have enough to eat at noon, you will be hungry at night. It is difficult to "eat less at night". 3. Be sure to eat as little as possible at night! And don't eat meat, sweets and fried food for dinner, just drink some light noodle soup and rice soup instead of salty soup. The secret of many successful dieters is never to eat or drink after 9 pm! This is the key to their graceful curves. Indeed, many experts have said that people who want to stay slim should not consume calories after a big dinner and supper. According to the operation of the human biological clock, after 9 o'clock, the functions of various organs of the human body are basically in a weak state, which is the time to accumulate fat. It takes five hours for us to fully digest what we eat for dinner, which is the extra calories. Accumulate over time will cause excessive subcutaneous fat accumulation, and the fate of obesity will quietly come, so remember that eating is absolutely forbidden after 9 pm. Some people say: I am hungry before 9 pm, what should I do? Then eat apples. Apple can lose weight. Apples can regulate stomach, relieve diarrhea, relax bowels, promote digestion, treat hypertension and lower blood cholesterol. Apples are low-calorie foods. Eating apples to satisfy hunger can reduce the calorie intake of human body. At the same time, apples contain various essential amino acids, protein, vitamins, minerals and carotene, which can basically meet the needs of the human body and be fully digested and absorbed by the human body. It also reduces the burden on the stomach and kidneys, so that the waste in the body can be fully discharged and the blood can be purified. 2. Keep walking briskly for more than half an hour after dinner. Many people are obese mainly in the buttocks and abdomen. Such people all have the same characteristics, either engaged in desk work for a long time or doing nothing. Sitting in front of a desk, microcomputer or TV for a long time, the extra heat can't be consumed. If you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories. Exercise in the morning is not as good as exercise at night. Judging from people's physical condition, after a night's sleep, people are in a state of water shortage in the morning, and their blood is sticky, so they may participate in strenuous exercise, which may cause risks such as insufficient blood supply to the brain, cerebral hemorrhage, myocardial infarction, etc. (If you like morning exercises, I suggest you drink 1-2 cups of boiled water after washing. Some toxic gases in the air are difficult to volatilize before the sun comes out and are not suitable for exercise. From the follow-up reaction, it is easy to eat more after exercise in the morning, but it increases the intake. Exercise after meals mainly consumes excess calories in the body. But it is not suitable for exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, which affects digestion. It is appropriate to go out for exercise half an hour after supper. The ideal way to exercise is to walk quickly. And the time should last for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, unable to oxidize fat. 3. Don't eat sweets. Protein won't make you fat, but sugar will make you fat. Because sugar is easily decomposed or absorbed in the body, it is the main source of human heat. Most foods contain sugar, which has ensured your body's needs. Eating too many sweets will induce the pancreas to release a lot of insulin and promote the conversion of glucose into fat. Most fat people have the habit of eating sweets. If you want to lose weight, try not to eat sweets. Middle school students had better not give up eating sweets, because sweets can enhance memory. ) 4. Eat slowly. Chew while eating. Chewing slowly is not only conducive to the digestion of food by saliva and gastric juice, but also conducive to reducing eating. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, it is advisable to chew slowly and be 80% full. There are many specific ways to lose weight, such as vinegar, abstinence from alcohol and no food. The key is to develop living habits! That's what I did. I didn't take any diet pills, didn't deliberately diet, and didn't deliberately exercise. I followed the above four points and made it my living habit. I lost 20 Jin in the past year! Is the effect obvious? In my opinion, only in this way can we lose weight scientifically! Only in this way can we lose weight effectively! Only in this way can we lose weight healthily! Friends who want to lose weight may wish to try.