First of all, a reasonable diet
Eat well, eat right-Mariana Trench
What to eat? Satiety, taste and nutrition (water, protein, fat, carbohydrate, probiotics, minerals and dietary fiber).
Protein: Easily absorbed, containing eight amino acids (milk, eggs), less than 2.8g/kg.
Fat: saturated fatty acids (animals) and unsaturated fatty acids (plants)
Carbohydrates: Vegetables, fruits and potatoes instead of pasta.
Microbiology: water solubility and fat solubility. Vegetables are bigger than fruits.
How much to eat? Diversification (0/2 species per day, 25 species per week, 4 species of vegetables), consolidation, a variety of vegetables, fruits, eggs. Seven full, eight full, nine full.
How to eat: in a reasonable way (try to eat raw, steamed, boiled, stewed and fried), drink soup first, drink water first, and eat vegetables first.
Second, moderate exercise.
Exercise mode: aerobic (reducing fat and increasing heart and lung function) and anaerobic (increasing muscle and increasing muscle metabolism)
Exercise intensity: exercise heart rate (60-70% of the maximum heart rate), once (aerobic for about 40 minutes, anaerobic for about 20 minutes, preferably once every other day)
Different from person to person, step by step.
Third, quit smoking and limit alcohol.
Alcohol: ethanol and water, which produce high heat and cannot be stored, are harmful to the liver and stomach.
Don't drink on an empty stomach, don't drink high alcohol, drink slowly, drink less and don't drink too much.
Fourth, mental health.
It brings abnormal hormone secretion and harms the eight systems of the whole body.
Treat yourself correctly (self-confidence and self-knowledge)
Treat others correctly (friendliness, respect, attention to the bright spots)
Treat work life correctly (do one thing, love another, pay attention to the work itself)
Treat the environment correctly (face the reality)