1. Balanced diet: Develop a balanced eating habit, and take in proper amount of vegetables, fruits, whole grains, low-fat protein and healthy fat. Avoid high-sugar and high-fat foods and control the overall calorie intake.
2. Control food intake: control food intake and avoid overeating. Smaller bowls, plates and cutlery can be used to help control intake.
3. Avoid overeating: Avoid overeating due to emotion or stress. Try other healthy coping strategies to deal with emotions, such as walking, meditation or communicating with relatives and friends.
4. Moderate exercise: combined with aerobic exercise (such as running, swimming, cycling, etc. ) and strength training to improve metabolic rate, burn calories and shape the body. Do at least 150 minutes of aerobic exercise every week.
5. Control snack intake: Reduce high-sugar and high-fat snacks and choose healthy substitutes, such as nuts, fruits, vegetables or low-fat yogurt.
6. Regular diet: keep regular eating time and avoid long-term fasting or frequent snacks. Regular diet helps to regulate blood sugar and control hunger.
7. Adequate water intake: Maintaining adequate water intake helps to control appetite, help metabolism and lose weight.
8. Good sleep: Adequate sleep is very important to lose weight. Adequate sleep can balance hormone levels, help control appetite and maintain balance in the body.
Remember, losing weight is a continuous process, and everyone's physical condition and needs are different. Combine the above healthy living habits with a diet plan and exercise plan suitable for your personal needs, and seek professional guidance step by step to ensure a healthy and lasting weight loss effect.