About staple food:

1, try to choose coarse grains.

2, 4-5 small meals can improve metabolism more than 3 big meals.

Be sure to have breakfast before nine o'clock.

4. The heat gap is best controlled at 300-500 calories.

5. Carbohydrate: sweet potato, potato, lotus root, taro, yam and pumpkin.

6. Finish your meal before19.

7. Don't eat any food for 3 hours before going to bed.

8. Eating midnight snack doesn't necessarily make you fat. It depends on what you eat this day. Eat as much as you can.

9. Chew slowly.

10, less carbohydrates for dinner.

1 1, food rebound 100%.

12, too salty to drop the scale.

Don't eat anything after 13 and 19 at night.

14, don't eat too much, and finally eat carbohydrates.

About dietary fiber:

1, eat more leftovers when you don't drop the scale.

2. Spinach doesn't grow meat without eating it.

3, eating Flammulina velutipes is equal to not eating.

4, tomatoes, vitamin C casually eat.

5, fruit cucumber, eat when you are hungry.

6, blue flower YYDS.

7. Eat vegetables first for three meals.

About quality protein:

1, you can eat 2-3 eggs a day.

2, the lack of protein don't drop the scale.

About fruit:

Don't eat any fruit after 1 and 15.

2, the fruit is not sweet does not mean less sugar.

About drinking water:

1, drink more water and sip.

2, a cup of warm water before meals.

3. Drink 2000 ml of water every day.

4, drink less water and you can't lose weight.

5. In the morning 10- 1 1 has the strongest metabolism, so drink plenty of water.

About sleeping:

1, don't stay up late.

2, ensure more than 7 hours of sleep.

3. Get used to falling asleep hungry.

Lack of sleep will make you fat.

5. Soak your feet before going to bed.

About sports:

1、HIIT .

2. Strength training.

3. Can sit or not lie, stand or not sit, walk or ride a bike, climb stairs and not take the elevator.

Skipping rope burns fat faster than running.

It is better to train on an empty stomach in the morning.

6, walking to lose weight slowly.

7. Stand against the wall or walk slowly for half an hour after dinner. Don't be sedentary.

8. Do facial massage at 8- 10 in the evening.

9. Running won't make your legs thicker, nor will sedentary.

10, when playing mobile phone in bed, put your legs up against the wall.

1 1, aerobic and anaerobic combination.

Weight loss tips:

13, iron supplement.

14，b。

15, eat more high-quality fat, nuts, egg yolk and olive oil.

16, eat more foods containing potassium, and use wax gourd and kelp to eliminate edema.

17. When you decide to lose weight, don't feel like you are going to war. There is absolutely no need to have a meal first.

18, losing weight must be a protracted war.

19, you can indulge one day a week.

20. Three meals were arranged.

2 1, put something that you really want to eat and gain weight in the morning.

22. It is important to have something you like to do, which can distract your attention from food.