Crash method is unhealthy! Only by adjusting diet step by step and losing weight slowly through exercise is healthy! The weight fluctuation in a month is no more than five pounds, which is harmless to the body! Let's talk about diet first! To lose weight, you must eat wisely and skillfully. The following are some principles that must be kept in mind: balanced nutrition, diversified food types, and no fasting or fasting of a certain food. Food is not the less fat, the better. During weight loss, protein, carbohydrates and fat should be supplemented appropriately. The heat ratio of the three heat sources should be 55% ~ 60% of carbohydrate, 20% ~ 25% of fat, and protein 15% ~ 20%, and the weight ratio is about 4: 1: 1. Even during weight loss, the above ratio should not be changed excessively, but the total calorie intake should be limited. Protein is very important to the human body and must be adequately supplied. Chew slowly, drink soup first, then eat. When eating, slowing down the eating speed properly can reduce the insulin secretion and the synthesis of fat and glycogen in the body. On the other hand, prolonging the eating time will promote the appetite suppression of the appetite regulation center, thus increasing the feeling of fullness, and people naturally don't want to eat. Try to use cooking methods such as stewing, steaming, boiling and cold salad. Avoid frying. Do not eat high-calorie, concentrated food, especially fried, crispy, roasted seeds and nuts, such as candy, egg rolls, Chinese and western sweet and salty snacks, chicken skin, duck skin, pig skin, fish skin and so on. Appropriate supplement of fruit. In spring, fruit varieties begin to increase, but don't choose fruits with high sugar content and low vitamin content (such as bananas and sugarcane). Recommended grapefruit, kiwi, strawberry and apple. Of course, we should also pay attention to the time and quantity when eating fruit. Eat more high-fiber food. On the one hand, it can help digestion, on the other hand, it can promote intestinal peristalsis and effectively alleviate the common constipation problem of women. Besides diet, reasonable exercise is also essential. We should always keep in mind the principle of "moving". Don't lie down if you can sit, don't sit if you can stand, don't stand if you can walk, don't walk if you can run, do more exercise if you have time, and don't have time to walk. First, avoid strenuous exercise. Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women. Second, insist on aerobic exercise. Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on. The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed. The best exercise time is 7-8 pm. In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs. In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss. Develop a good habit of not eating for 3 to 4 hours before going to bed to prevent food from accumulating in the body and getting fat! Eat less than one meal, but also eat wisely at the right time, so as to lose weight efficiently! It is recommended to do some stretching exercises before going to bed to relax muscles, which can consume calories and fall asleep faster! So eat dinner early! Also, don't exercise immediately after eating! Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of having a small stomach. Drink water before meals to reduce appetite and drink water in the afternoon. Don't think that the greater the intensity of exercise, the better the effect. The movement of thin people should follow the principle of varying from person to person and step by step. Different people, that is, different objects, different obesity situations should be treated differently, and targeted physical exercise should be carried out. Step by step, that is, the principle of gradually increasing exercise load, only a certain intensity of stimulation can change the adaptability of the body. Too little exercise has no exercise effect, but too much exercise will cause damage to physical function. Don't take the method of "overeating" in physical exercise, suddenly increase the amount of exercise or suddenly interrupt the practice. Only by mastering the principle of gradual progress and varying from person to person can we achieve the best results in the shortest time. It is recommended to choose jogging and jogging at first, otherwise the intensity will be too great, and I am afraid you will not be able to persist! When I got used to it, I lost some weight and then gained strength. Insist on both! This will continue to lose weight! I hope it helps you! Hope to adopt!