How should fat girls lose weight because of physical exercise?

Weight loss recommendation of scientific fitness club

(Baidu Know Group)

First of all, in the process of losing weight, people are often easily guided by these wrong views on losing weight, and as a result, they have entered the misunderstanding of losing weight.

（ 1）

Some people mistakenly think that skipping breakfast can reduce calorie intake and thus achieve the goal of losing weight, but they don't know that skipping breakfast is extremely harmful to human body, unhealthy and will affect the day's work.

Fat is the twin brother of obesity. Only by "insulating" from fat can you get a slim figure.

In fact, fat does not always play a negative role in the process of losing weight. Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent.

In addition, fatty foods are resistant to digestion and hunger, which can reduce the intake of starchy foods and snacks and play a positive role in weight loss. Therefore, eating the right amount of fat will not only affect the body shape, but also be beneficial to bodybuilding.

(3) Obesity is the accumulation of nutrition, so you can't eat nutritious food.

In fact, the reason why some people are obese is not a single nutrient accumulation, but largely because they lack nutrients that can convert fat into energy in their diet. Only when energy is released in human body can fat be reduced. In the process of transforming body fat into various energy, a variety of nutrients are needed. Especially vitamin BT, vitamin B2, vitamin B6 and nicotinic acid also have certain effects. Without these nutrients, the body fat will not be easily converted into energy, which will lead to the accumulation of body fat and obesity. Because vitamin Bт is an essential coenzyme in the process of fat metabolism, it can promote the oxidative decomposition of fatty acids into mitochondria and improve the oxidation rate of fat. Lack of vitamin Bт will lead to disorder of lipid metabolism, accumulation of lipid substances in muscle fibers and liver, and cause obesity, fatty liver and other diseases. Therefore, timely supplementation of vitamin Bт has a good effect on obesity and fatty liver caused by vitamin Bт deficiency. The "Bolimei" nutritional granules developed by Wanboli Company of China Agricultural University applied the biotechnology researched by the national "Ninth Five-Year Plan" scientific and technological research project, optimized the combination of this nutrient and other nutrients in animals, and made the human body absorb and utilize them more than 96%. It is an excellent nutritional food for obese people and patients with moderate and mild fatty liver.

(4) Keep walking or jogging for at least 30 minutes at a time to lose weight, because fat usually starts to burn after 30 minutes, and the first 30 minutes are the sugar consumed by the body!

(5) Put more seasonings when cooking.

Hearsay: Adding more seasonings during cooking can stimulate the brain nerves, achieve satiety, and thus reduce eating.

The fact is clear: the seasoning itself contains high calories. For example, the GI value of pepper is as high as 73, and the heat is 378 calories; The calorie value of curry is surprisingly high, reaching 5 12 calories; 30 grams of hot sauce also has 50 calories.

However, the GI and Kcal of rice porridge are only 57 and 7 1 respectively. Therefore, it is likely that the calories of the extra seasoning you add are higher than those of normal consumption, which is really not worth the candle.

Make a clean break with fat

Hearsay: all animal fat will be converted into human fat after eating, which is a taboo to lose weight.

The fact is clear: fatty foods are difficult to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. In addition, the fat in food will not be quickly converted into fat and stored in the body, and the decomposition of fat can inhibit the synthesis of fat in the body to some extent. Therefore, eating a proper amount of fat will not only affect the body shape, but also be beneficial to bodybuilding.

Eat more spicy food.

Hearsay: A little spicy food will make you feel full, so it has the function of losing weight.

The reason is clear: eating Chili should be combined with the local climate characteristics. The climate in the south is humid and cold, and you need peppers to supplement your body. However, the weather in most parts of the north is dry and it is not suitable for eating spicy food for a long time. Losing weight by eating more spicy food will affect the stomach for a long time, leading to stomach pain and even gastric bleeding. Eating too much irritating food can also make the skin rough and even acne, so be careful!

(8) Drink strong tea to increase the weight loss effect.

Hearsay: drinking strong tea and coffee can lose weight.

The fact is clear: drinking strong tea before meals will aggravate the symptoms of gastric ulcer and duodenal ulcer in people with bad stomach. Drinking strong tea after meals, the alkaloids in tea stimulate the central nervous system, improve the metabolic rate of the human body, promote the secretion of gastric juice and the digestion of food, but accelerate the speed of hunger and soon want to eat again, which can also reduce fat!

Second, usually pay attention to: 1, stand or walk for about 15 minutes after meals, because this time is the time for your stomach to digest food, and colleagues are also the time for the gastrointestinal tract to absorb nutrients. Walking can make blood circulate all over the body, so as not to leave most nutrients in the nearest place to the gastrointestinal tract. Otherwise, it will grow fat on the abdomen, buttocks and legs!

2, eat less or not before going to bed, because if you eat at this time, it will basically not be consumed, it will exist in the body to form fat, which is not good for the stomach!

Third, pay attention to diet.

* Eating is eating. Concentrate on eating, don't read books, watch TV or calculate bills.

* Eat in the same room at home, whether it's three meals or snacks.

* Turn dining into a special time, dim the lights, put beautiful tablecloths and tableware, and put flowers on the dining table.

* Drink a bowl of nutritious and low-calorie thick soup or clear soup before meals, so that you can fill your stomach first, and you won't eat too much when you eat.

When you feel stressed, try to eat something, take a deep breath to relax yourself and drink a cup of hot tea to calm yourself down.

* Control your emotions.

Don't leave food on the table-who can resist the temptation?

* Diet. Eat only the right amount of food at a time. Before you want to continue eating, ask yourself, "am I still hungry?"

* Eat more carbohydrates (such as vegetables and grains), and a healthy diet will make you feel good.

* Enjoy every bite of food slowly. Eating slowly will make you feel more interesting, which means you won't overeat.

* Remember this rule: It takes about 20 minutes for the brain to fully respond. Please slow down the eating speed to adapt to the body's internal regulation system.

* Clean the table immediately after eating, so as to avoid eating casually when you are not hungry.

If possible, ask someone else to help you wash the dishes after dinner. You may find yourself standing in the kitchen absently eating the rest of the meal. When you realize this, you have taken the action equivalent to eating another meal!

* Leave home immediately after eating. When you come back, you will feel refreshed and ready for a beautiful evening.

* Arrange three meals. If you feel hungry before you want to eat, you may be tempted to go out for fast food or pick up the food at hand.

* Don't worry too much about inedible food. You can eat a lot of food at any time: juicy grapes, delicious pies and whole wheat bread-as long as you don't overdo it.

* Healthy food can completely replace high-calorie food. Please remember that healthy and beneficial food can make you healthier and stronger.

* The same meal content is enough once. A good suggestion is that always changing the contents of three meals will make you rich in "eating" and have endless fun.

* Hide high-calorie foods in opaque boxes. If you can't see the cookies, you won't be so irresistible to temptation. This resistance will be once, twice or three times. ...

* Keep healthy food within a certain range, such as delicious fresh fruit.

Buy fresh food immediately like Europeans, don't buy rich food at once and "save it for later", and put the extra food in a place where it is not easy to find.

* Give up the food you don't want to eat! Although you are good at cooking, it doesn't mean that you have to eat by yourself. Why not consider giving cooked food to neighbors' children or elderly relatives?

* Don't sit in the car and eat and drink, otherwise, when you park, you have already consumed a lot of calories.

* Use cheese and meat as condiments. Don't take these high-fat and high-calorie foods as the main content on the table. Healthy foods such as whole wheat bread, vegetables and grains are the protagonists at the dinner table.

* Don't skip meals. Skipping meals will make you more enthusiastic about high-fat and sugary foods, and skipping meals for too long will also slow down your metabolism.

* Limit caffeine intake. A few cups of fragrant coffee may cheer you up, but later you may be fidgety and anxious, and you will still eat a big meal!

* Make a healthy breakfast recipe every weekend, and check whether you have carried out the contents of the recipe next week?

* Brush your teeth immediately after eating, and you will be happy to feel refreshed.

Whatever you do, don't forget to have breakfast. Many overweight people have the same feature-they don't eat breakfast. A hearty breakfast will help you control your appetite and the speed of your body's metabolism for the rest of the day.

* Try to get up early 10- 15 minutes, so that you won't ruin your sleep, but you can have enough time to eat breakfast according to the contents of the recipe.

* Beware of high-calorie beverages, including alcoholic beverages.

Fourth, the daily heat required by the human body (that is, the heat required for basic metabolism)

The total calorie intake of a normal person should be 2000 calories a day, and people who exercise can increase it appropriately. The following table shows the daily intake of various ingredients and their calorie ratios: (Among them, each gram of fat contains 9 calories; Each gram of carbohydrate contains 4 calories; Protein contains 4 calories per gram).

Fat is less than 65g, and 585 calories are less than 30%.

Carbohydrate 300g 1200 calories 60%

Protein 47 g 188 calories 9.4%.

Other 27 calories 2.6%

Control fat intake

Fat is an indispensable part of human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it stimulates the body to increase cholesterol production. Unsaturated fat can only lower cholesterol in the blood. Fat cattle, pork and full-fat dairy products contain more saturated fat; Corn oil, sunflower oil, peanut oil, olive oil and vegetable oil are all unsaturated fats. The daily fat intake recommended by experts is 65g, which is equivalent to a piece of meat the size of a cigarette box.

Supplement the right amount of vitamins.

Vegetables and fruits contain a lot of vitamins and minerals, which are necessary to supplement human energy. If you eat 6- 1 1 servings of carbohydrates every day (each serving is equivalent to a piece of bread), then you should eat at least 3-5 servings of vegetables (each serving is equivalent to a pot of lettuce) and 2-4 servings of fruits (each serving is equivalent to a medium-sized apple).

Usually at rest), which is called basal metabolic rate (BMR). Other people's activities are based on this. I calculated that your basic calorie consumption is 2800K K. If you sleep for 8 hours and watch TV and walk at other times, it is at least 500 K. Walking for one and a half hours is about 500 K. Jumping rope for 35 minutes is equivalent to jogging 100 minute. You consume about 4300K a day, and eating is 65438+.

Daily calorie requirement for adults =

The basic heat required for basic metabolism of human body+the heat required for physical activity+the heat required for digesting food.

Heat required for digesting food = 10%× (minimum heat required for basic metabolism of human body+heat required for physical activity)

Daily caloric requirement of adults = 1. 1x (minimum basal caloric requirement for basic metabolism of human body+caloric requirement for physical activity).

Daily calorie requirement of adults

Male: 9250- 10090KJ

Female: 7980-8820 kJ

Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules, which is the minimum energy to maintain normal life activities of human body.

A simple algorithm for basic calorie metabolism of human body

Female: Basic Calories = Weight (kg) x 9

Male: basic calories (kilocalories) = weight (kg) x 10.

Accurate calculation of basic calories required by human basal metabolism

female

Age formula

18-30 years old 14. 6x weight (kg) +450 3 1-60 years old 8. 6x weight (kg)+830 over 60 years old 10. 4 times the weight (kg) +600

man

18-30 years old 15. Twice body weight (kg) +680 3 1-60 years old 1 1.5 times body weight (kg) +830 13.4 times body weight (kg)+490 over 60 years old.

Fifth, how to eat is not fat, but also helps to lose weight.

Vegetables: asparagus, broccoli, Chinese cabbage, radish, celery, cucumber, onion and tomato.

Fruits: apples, grapes, lemons, mangoes, oranges, pineapples, strawberries, almonds, bananas, cherries, cranberries, grapefruit, guava, kiwi, lychee, papaya, etc.

Nuts: Brazil nuts, chestnuts, coconuts, macadamia nuts, peanuts, pinecones, walnuts, etc.

Because they are negative energy foods, the human body consumes more calories to digest them than they provide to the human body, so the more you eat, the thinner you are!

Sixth, recommend common diet foods.

garden stuff

Amorphophallus konjac:

Amorphophallus konjac not only contains a variety of nutrients, but also contains a special substance-mannan, which is rare in other plants. Sugar has the characteristics of high expansion, high elasticity and high viscosity. Amorphophallus konjac and its processed products can not only absorb gastric juice, reduce appetite, but also produce satiety. Medical research shows that konjac has the special effect of lowering cholesterol, triglyceride and blood sugar, and it is an ideal diet food today.

Wax gourd:

Wax gourd does not contain fat but contains sodium salt, which has the function of diuresis and dampness elimination. Most obese people have more water in their bodies, and their muscles are weak. People often make soup with wax gourd, which has obvious weight loss effect. In winter, you can also lose weight by decocting 30 grams of dried winter melon peel with water to get juice. Wax gourd: It contains vitamins, protein and minerals needed by human body, but it does not contain fat. It has the functions of diuresis, defecation, diuresis and defecation, so obese people can gradually lose weight if they eat more wax gourd.

Cucumber:

Cucumber contains malonic acid, which can inhibit the conversion of carbohydrates and sugar into fat. Obese people often eat cucumbers to lose weight. Cucumber also contains more fine fiber, which can promote gastrointestinal peristalsis, increase defecation and reduce cholesterol absorption.

bean sprout

It is sweet and cold, and contains more plant protein and vitamins. Often cooked, fried, cold and fried, it is helpful to relieve boredom, diuresis and reduce blood fat.

bamboo shoots

Lengli is a famous vegetarian dish, which contains protein, a lot of cellulose and a little fat. In the market of spring, summer and winter, you should always cook with meals, which has the function of losing weight and preventing cardiovascular diseases.

Potatoes:

The fat content of potatoes is only 0. 1%, which is the fat in all hungry foods at present.

The content is the lowest, and obesity is mainly caused by excessive body fat. Eating potatoes every day can reduce.

Fat intake will gradually metabolize excess fat, thus achieving the effect of losing weight.

White radish: contains mustard oil and amylase, which can help digest and promote the metabolism of various fatty substances in the human body, thus preventing them from accumulating under the skin.

Small carrot

Sweet and cool, rich in autumn and winter. It has the effects of relieving boredom and qi stagnation, resolving phlegm and relieving cough. In recent years, it has been found that it contains choline, which can reduce blood lipid and blood pressure and help to lose weight. It is suggested that food should be cooked frequently in the market season, or eaten cold, or made into dried radish, which can be used as food for many years.

bamboo shoots

Lengli is a famous vegetarian dish, which contains protein, a lot of cellulose and a little fat. In the market of spring, summer and winter, you should always cook with meals, which has the function of losing weight and preventing cardiovascular diseases.

Leek: It contains tough crude fiber, has laxative effect, and can eliminate excessive protein and fat in the intestine.

bean products

Tofu: It is not only nutritious, but also delicious. protein is of high quality. It can replace high-fat meat and chicken, and is suitable for frying, frying, steaming, stewing, boiling and soup making. Every 30 grams of tofu contains only 25 calories.

Soymilk: This is the best food for women, especially menopausal women. Because it is rich in phytoestrogens and protein, it tastes like milk. A bowl of 240 grams of sugar-free fresh soybean milk contains only 150 calories and 3 grams of unsaturated fat, which is very beneficial to people.

fruit

Banana: rich in potassium carbonate, it helps to protect the heart, make people strong and lower blood pressure. Few other fat-free fast foods with only 60 calories can satisfy people's love for sweets like bananas. If you mix an iced banana in the refrigerator with half a cup of apple juice, this fat-free delicious food only contains 120 calories.

Pineapple: Two large pineapples weighing about 65,438+0.80 grams are fragrant and rich in fiber, which fully meet the daily vitamin C requirements recommended by medicine. At the same time, they only contain 70 calories and do not contain fat.

Pear: Wash pears and eat them raw with skin, which can increase fiber and get a variety of vitamins. A crisp and juicy pear contains only 50 calories and less than 1 g fat.

Apple: Although its fat and calories are higher than pears, its protein, calcium, phosphorus, iron and carotene are higher than pears, and it is also rich in cellulose. Moreover, apples contain malic acid, pectin, tannic acid, tartaric acid and other ingredients, which can lower the cholesterol in the human body.

Melon: A bowl of melon cut into small pieces contains more beta carotene than half a cup of orange juice, contains vitamin C equivalent to half a cup of orange juice, and contains only 40 calories and less than 65,438+0 grams of fat.

aquatic product

Kelp: The fat content is very low, and the calories are not too high. The most important thing is that kelp is rich in iodine, up to 24 mg per gram. Iodine is an important weight-loss mineral. Because iodine plays an important role in the secretion of thyroxine, thyroxine can control human energy metabolism. Iodine deficiency can lead to low basal metabolism. At this time, even if you don't eat much, it is easy to make people obese. Kelp also contains high calcium, iron and vitamins, which is very beneficial to human body and is a cheap and easy-to-get weight loss product.

Dried cuttlefish: 50g dried cuttlefish contains only 120 calories, and contains more protein and iron, which is very delicious.

Tuna: Half a bowl of tuna soup contains only 120 calories, 2.5g of fat and 23g of protein.

Shrimp: Although the cholesterol content is higher than that of shellfish, it is low in saturated fatty acids and contains a small amount of omega-3 fatty acids that protect the heart. 1 00g prawn contains only 80 calories and less than1g fat.

Puffed fish fillet: 30 grams of puffed sashimi contains only 80 calories and almost no fat.

Egg

Duck breast: A piece of120g peeled roast duck breast contains only 190 calories and 5% fat, but is rich in trace elements such as zinc, iron and vitamin B. ..

Egg custard: Egg custard is nutritious and delicious. Drinking egg drop soup before meals can control appetite. When making soup, only egg white is used instead of whole egg, which is a low-fat and low-calorie soup. A bowl of this soup contains only 90 calories and 1 g fat.

Condiments: fat-free dried Chili, ginger, garlic, chopped green onion, onion, etc. All of them only have 1-2 calories, which can not only add flavor to noodles, rice and vegetable salads, but also contain some special ingredients, which have a good health care effect on human body.

Vinegar:

In recent years, in some European and American countries, it has become fashionable for obese women and men to drink vinegar to lose weight, because vinegar contains a variety of amino acids, which can not only eliminate body fat, but also promote the smooth metabolism of sugar and protein. Relevant data show that drinking10 ~15ml vinegar every day can reduce body weight by 2 ~ 4kg within one month.

garlic

Some scholars in Nigeria fed mice with greasy feed. After a period of time, they found that the cholesterol content in blood, liver and kidney of mice increased significantly. But when some mashed garlic is added to the feed, their cholesterol content will no longer increase. These scholars believe that enzymes are involved in the synthesis of fatty acids and cholesterol, while garlic only prevents the formation of enzymes. Therefore, garlic can treat obesity.

pepper

The research team of Kyoto University in Japan found that capsaicin can prevent obesity. Capsaicin seasoning can promote fat metabolism and prevent fat accumulation in the body.

Tea;

Drinking tea can not only relieve boredom, but also lose weight, especially the stronger the tea, the more obvious the effect. In Japan, France and other places, "Pu 'er Tea" produced in China and "Oolong Tea" produced in Fujian are particularly popular. Experiments show that obese people drink three cups of Pu 'er tea every day, and after one month, their blood lipid drops and their weight is reduced, so they are called "Scraping Camellia oleifera" by French girls. In Japan, oolong tea is called "bodybuilding and slimming medicine".

wood ear

Sweet and cold is also a famous vegetarian food with high protein, low fat, multi-fiber and multi-minerals. In recent years, it has been found that it contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer. Its dry product can be boiled for many years, or often cooked with soup.

hawthorn tea

Maslinic acid is sweet and sour, slightly warm, and rich in calcium, vitamin C, citric acid and other ingredients. Has the effects of promoting digestion, reducing blood lipid and preventing arteriosclerosis. Making tea often instead of drinking tea helps to lose weight.

Red lotus leaf tea lotus leaf: The lotus leaf collected from wild red lotus in Heilongjiang has obvious effects of reducing blood fat, resisting virus, reducing fat, expelling toxin and clearing intestines. Therefore, lotus leaf is also called "gastrointestinal scavenger"

Rose: It has a strong aroma, beauty beauty, dredging meridians, regulating liver and spleen, regulating qi and stomach. Luoshenhua: native to India, it has remarkable effects in antibacterial, digestive, moisturizing and laxative, and its medicinal value is immeasurable. Cassia seed: improving eyesight, nourishing liver and kidney, relieving latent heat, nourishing yin and promoting fluid production.

Luoshenhua: native to India, it plays an important role in antibacterial, digestive, moisturizing and laxative, and its medicinal value is immeasurable.

Cassia seed: improving eyesight, nourishing liver and kidney, clearing heat and nourishing yin, moistening intestines and relaxing bowels.

Efficacy: Red lotus leaf tea can stabilize your stomach and expel toxins.

5 The difference between red lotus leaf and common lotus leaf

According to scientific research, wild lotus leaves in Heilongjiang Province not only contain anti-mitotic alkaline components such as alkaloids, ketones, citric acid, malic acid, gluconic acid, oxalic acid and succinic acid, but also have higher content than other medicinal plants and other lotus leaf varieties, among which more than ten alkaloids such as nuciferine have been detected.

The content of nuciferine in lotus leaves is 8 %- 10% higher than that in common lotus leaves. The wild lotus leaf in Heilongjiang has been baked in the cold marine climate and the original ecological environment of volcanic geology, showing strong viability, stable genetic characters, high fertilizer absorption rate, and generous and plump flowers, stems and leaves, among which there are more than ten kinds of lipid-lowering components-active alkaloids (mainly nuciferine), with a high overall content.

Lotus leaf:

Lotus leaf contains nuciferine, nuciferine, protonuciferine, quercetin, lotus leaf flavonoid glycoside and so on.

Clinical observation shows that obese people often take lotus leaf porridge, which has obvious weight loss effect. Dry in winter

Lotus leaves and fresh lotus leaves are very effective for drinking tea in summer.

Lotus leaf tea

Sweet, slightly bitter and flat. It is not only a good product for clearing away heat and relieving summer heat, but also can lose weight if it is drunk frequently. Using fresh lotus leaf 50-100g (dry product 25g) for tea every day can significantly reduce weight for 3 months.

Corn silk:

Corn silk has diuretic, cholagogic and antihypertensive effects, and dry corn silk is used.

10 ~15g, soaked in 250ml boiling water, has diuretic and cholesterol accumulation reducing effects.

Use, and have the effect of losing weight.

Other foods

Coconut sugar:

People who like sweets often like to eat fat meat, which can satisfy these two desires. Put coconut sugar in your mouth, and it will smell like cream in a few minutes. 15g coconut candy contains only 60 calories and 2.5g fat.

Herbal jelly:

Put 2 spoonfuls of defatted jelly cut into small pieces into an ice glass, add appropriate amount of sugar cubes and ice cubes, and it is cool and refreshing, with only 70 calories.

Rice noodles:

Rich in carbohydrates, low-fat or fat-free, with a small amount of protein. A bowl of boiled or steamed rice noodles contains only 150 calories and contains no fat. It can be paired with fried vegetables with slimming effect, such as cabbage, cauliflower or parsley.

The seed of Job's tears.

Sweet and cool has always been a good medicine for eliminating dampness and swelling. Its dried products can be eaten in porridge and soup all year round.

Papaya:

Papain juice contains two kinds of biological enzymes, one is papain, which can decompose protein into amino acids, and the other is lipase, which has a strong ability to decompose fat. Therefore, obese people often eat papaya, which has a certain effect on reducing weight and lipid.

Plum:

Plum is an alkaline food rich in organic and inorganic acids, especially citric acid, which has a good effect on the metabolism of heat energy. Some experts believe that plums are the best among diet foods, and using plums and their products to lose weight is all the rage in Japan and other countries.

Seven, height and weight standards (adjusted according to the situation in China)

1. The general calculation method for adults is that the male height decreases 105, and the unit kilogram is 4400px- 105=7 1 kg, and the upper and lower 10 kg is normal.

2. Adult women are generally thin110,4400 px-10 = 66 kg, and the upper and lower 10 kg is normal.

4. 10- 18 years old Due to the rapid development, it is widely adopted that the body mass index index (kg or kg) is divided by the square of the height meter (m), that is, 65 kg divided by the square of 1.76 is equal to 2 1.

The normal value is: 18-24.5, below 18 is thin, and above 24.5 is heavy.

Eight, what to do is best to have a plan!

Set goals (ideal or standard weight). Write it on paper and stick it where you can see it every day.

Keep a diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.

Drink more water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body, and it has no calories, so it can be the most suitable drink for dieting.

Have perseverance and perseverance. In the process of moderate dieting, don't "try" but "insist". Restrain your appetite in front of delicious food, enough is enough.

Control calories and fat. Always be careful about the calories of food, reduce the fat in your diet and increase some fish and poultry.

Diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.

Eat fruits and vegetables often. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.

A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

Persistence is the key to losing weight. I wish you success in losing weight!

Hope to adopt!

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