01 Drink 1 cup of water or a bowl of light soup before each meal to pad your stomach first and reduce the amount of food you eat.

02 Breakfast should be simple, mainly low-fat, high-protein + high-fiber foods.

Such as fresh fruits, whole wheat bread, yogurt, boiled eggs, oatmeal, etc.

03Eating small and frequent meals every day can stabilize your blood sugar levels, thereby avoiding emotional impulses, easing your originally greedy appetite and greatly reducing the possibility of overeating.

04 Don’t eat added sugar (including pastries, drinks, etc.).

If a small amount of sugar is added to the food you eat every day, you may not care.

But after one year, these extra calories per day will accumulate into 3 kilograms of fat in your body—30 kilograms after 10 years.

05Eat high-protein foods.

The idea that meat cannot be eaten during weight loss is incorrect.

Protein is an important component of the body. If there is insufficient protein supplementation and excessive muscle loss during weight loss, it will easily cause a decrease in metabolism, making it increasingly difficult to lose weight.

In addition, protein foods can effectively increase the feeling of satiety.

06 You should arrange your daily exercise time according to your own living habits.

If you have a long and busy work day, you should seize the time to exercise more in the early morning.

And if you want to suppress your appetite for dinner, the best time to exercise is 4 or 5 o'clock in the afternoon.

If you feel that this is too psychologically stressful, 8 or 9 o'clock in the evening is also a good time.

07 Replacing some staple foods with whole grains such as potatoes or sweet potatoes can help you avoid or eat less greasy foods. Many varieties of potatoes are rich in nutrients and delicious.

08 When making delicious desserts, do not pour a layer of fresh cream directly on top.

Skimmed condensed milk should be mixed vigorously with a non-caloric sweetener or vanilla extract, so that we get a non-caloric whipped cream.

09 Regularly engage in sports with the main purpose of exercising the lower body muscles (mainly your buttocks and thighs), which can maximize the amount of heat absorbed in the body.

For example: walking, jogging, cycling, etc.

10 No matter what form of exercise you engage in, exercise is better than no exercise, so don’t push it off just because you don’t have enough time to finish it.

Anything that makes you feel invigorated, such as raking leaves, cleaning your house, or taking your dog for a walk, can be considered exercise.

Remember that your body is constantly burning calories in a variety of ways 24 hours a day.