In fact, it is those Lv Wan who lose weight and lose weight. What we need is to change the method of losing weight properly and get through the bottleneck period. Let's take a look at Bian Xiao! Law 1 lose weight and exercise more. Reality: Exercise when you are tired will make you addicted to sweets. No matter how tired you wake up in the morning or after work, you will insist on going to the gym to exercise because you consume a little more calories. Really? "When people feel very tired, it's best to give up exercise," experts said. "It is much wiser to take a nap first than to exercise reluctantly." When people don't get enough sleep, their hormone levels will also change, and their bodies will be more eager to eat starch and sugar foods. "Experts say that people's willpower will be relatively weak when they are tired-a recent study by the University of Chicago shows that people who can't sleep well on the first day generally consume more than 200 calories of high-calorie food the next day. Update strategy: Few of us can guarantee 8 hours of sleep and 1 hour of exercise every day. The expert's advice is to ensure 7 hours of sleep as much as possible, and then advance the exercise time as much as possible, because not exercising within 4 hours before going to bed is conducive to a good sleep. Law 2: If you want to lose weight, eat less. The truth is, the occasional weight loss plan will lose everything. You may strictly follow your diet every day, and only let go when you have an occasional dinner on weekends. According to a survey conducted by the Department of Medicine of the University of Washington, dieters can easily eat back the lost weight when they are usually hungry. "When you want to lose the last few pounds of fat, every calorie is very important," said the nutritionist. "Eat whatever you want for two days on weekends, which is equivalent to the efforts of the first five days." Update strategy: the most important thing to lose weight is perseverance. A study in the International Journal of Obesity found that people who eat the same calories for seven days in a row can keep fit more effectively than those who go on a diet on weekdays, which means that you eat almost the same calories every day of the week, which is much better than you usually lose weight strictly and eat indiscriminately on weekends. Law 3 Whole wheat food helps to lose weight. Truth: Except for whole wheat snacks, you have replaced all the snacks in your house with healthy-looking ones (such as wheat bran cookies). "But many whole wheat foods may be high in fat, soup and sodium, and they are not labeled with specific calories," experts said. Update strategy: the study found that eating whole wheat food is really beneficial to weight control, but the so-called whole wheat here does not include wheat bran biscuits or sweets wrapped in whole wheat coats. You should eat as much brown rice, oatmeal, whole wheat bread and grains as possible. "These foods contain a lot of cellulose, which is conducive to suppressing people's appetite and is also a food with a low glycemic index." Experts say that foods with low glycemic index can make energy slowly enter the blood, provide energy for a long time, and make people feel hungry.