This is my own experience in losing weight, and I hope it can help you.
1. Set a weight loss goal (ideal or standard weight). Write it on paper and stick it where you can see it every day.
2. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.
3. Drink plenty of water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.
4. Be persistent, and then persist. In the process of moderate dieting, don't "try" but "stick to it". Restrain your appetite in front of delicious food, enough is enough.
5. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
6. Eat lightly. 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.
7. Eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
8. 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.
9. Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.
10. Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past.
There are also some tricks, such as not eating after noon and eating too much at night, which will accumulate fat.
-People who eat apples to lose weight can also improve symptoms such as dry skin, allergic dermatitis and constipation.
-Change the food structure: Change the food structure accordingly without reducing the amount of food. Replace high-fat foods with fruits, vegetables and grains.
Doing outdoor exercise three to five times a week is a good way to burn body fat and improve vitality, but each time is more than 20 minutes. It is best to be interested in sports, because then there will be no resistance. Be sure to sweat and see that the sweat is full of burnt fat. Badminton, running, basketball and volleyball are all good sports.
If you don't know what to eat, I recommend a standard for you.
Breakfast must be: an egg (which can be replaced by duck eggs and goose eggs) (no more than one egg per day)+a small amount of pasta+soybean milk (recommended soybean milk) or milk. You can also eat some vegetable bags.
Generally speaking, a small amount of food+some light vegetables+a small amount of meat (shrimp or fish or chicken) or just some fruit is good for lunch.
Dinner is about the same as noon: a little whole grains or corn porridge+some light vegetables (eat some fruit after dinner)
During weight loss, it is best to avoid eating all snacks and things with high sugar, fat and oil, such as chocolate, fried chicken, instant noodles, soda, peanuts, beer, cakes, KFC and McDonald's. )
In fact, what you need most is my encouragement, support and affirmation of your determination. Come on, I believe you can do it.