Learn jazz dance and belly dance if you like fast pace, and learn yoga if you like slow pace. These two are the least likely to gain muscle and can lose weight quickly. Jazz and belly dancing are the fastest, yoga is slower, but muscle building is the safest. Depends on which type you like. No matter which subject you study, you must persevere, so that it will be effective.

1, oats (sugar-free)

Oatmeal contains a lot of dietary fiber, which is easy to produce satiety, promote metabolism and make you consume more energy during digestion. Moreover, the soluble dietary fiber of oatmeal is 12 times that of white rice, and the ingested soluble fiber is mixed with water in human intestine to form colloid, which prolongs the time for human body to absorb food nutrition, can keep satiety for a long time, avoids the desire to eat sweets due to the sudden rise and fall of blood sugar, and can also promote intestinal peristalsis and prevent constipation. You can brew oatmeal with milk at breakfast and add some nuts at the same time, which will not only keep your energy supply all morning, but also prevent hungry oh!

Step 2: eggs

Yes, eggs have the effect of losing weight! Eggs are rich in high-quality protein, essential amino acids, vitamins and other trace elements such as potassium, sodium, magnesium and phosphorus. These nutrients can help burn fat and promote metabolism. In addition, eggs are rich in DHA, lecithin and vitellogenin, which can emulsify fat cholesterol into tiny particles and be used by human body after being discharged from blood vessels. 1 Eggs have only 80 calories, which will not exceed the standard. What matters is how to eat. Remember to eat at most one egg a day. Don't eat it with soybean milk, let alone cook it with sugar. Remember these three points, and you can eat with confidence!

3. Chicken and other pure lean meat

Protein in meat is the core of various nutrients needed by human body. The normal secretion of human hormone content, the normal growth of muscles and the normal maintenance of immune system are inseparable from it. But remember, choose animal protein with high protein and low fat to control fat. Fish, chicken breast and beef are all representatives of high protein and low fat. Try to cook and steam, and try not to eat fried meat products.

4.peanut butter

In your mind, peanut butter is also a representative of high calorie, but eating it correctly can also reduce weight. Peanut itself is a good drug discharge, which can moisten the intestines and relax the bowels; Special substances such as phytic acid and phytosterol, which are unique to peanuts, can increase the toughness of the intestine. Peanut butter can provide rich fiber, potassium, phosphorus, magnesium, zinc and so on. Although it also contains high calories and fat, the fat of peanut butter is mainly monounsaturated fat, which is beneficial to heart health and can even regulate triglycerides in the blood. So peanut butter with whole wheat bread for breakfast is a very good choice!

5. Nuts such as almonds

Don't equate nuts with high calories just because there are many nuts in Snickers. In fact, eating nuts correctly can help you lose weight! Nuts are rich in protein, cellulose and a lot of trace elements, which makes them feel full easily. Eating proper nuts in the morning 10 and at 3 pm can not only solve hunger, but also replenish energy. Most importantly, you won't gain weight!