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First of all, we need to find out the reasons for obesity.

Why do people grow fat?

Just one fundamental reason: input > consumption!

If you eat too much, your body won’t need that much nutrition, so it will be stored as fat.

To prevent yourself from gaining weight, you must maintain the following: Daily intake of calories = calories consumed by the body.

To make yourself lose weight, you must do this: the calories you consume every day > the calories you take in.

This is how weight loss works.

So, how to lose weight?

1. Strictly abide by and develop the eating habits of "eat well in the morning, eat well at lunch, and eat less in the evening". Among them, "eating less in the evening" is the key to losing weight!

There are three points that must be noted here: First, you must have breakfast.

People who don't eat breakfast tend to gain weight.

Because after a night of sleep, the body has been consuming energy without eating for more than 10 hours. The human body needs a breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast will make people feel a strong sense of fasting and hunger at lunch.

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It is absolutely forbidden to eat after 9pm.

Someone said: I feel hungry before nine o'clock, what should I do?

Then eat the apple.

Apples can help you lose weight.

Apples can regulate the gastrointestinal tract, stop diarrhea, laxatives, digest food and resolve accumulated food waste. They can treat high blood pressure and lower blood cholesterol.

Apples are low-calorie foods. Consuming apples to satisfy hunger can reduce the body's intake of calories. At the same time, apples contain various amino acids, proteins, various vitamins, minerals and carotene that are essential to the human body, which can basically satisfy the human body.

It is necessary and can be fully digested and absorbed by the human body, with very little waste, which reduces the burden on the stomach and kidneys, allows the body to fully discharge waste, and purifies the blood.

2. Insist on walking briskly for more than half an hour after dinner.

The fat areas of many people are mainly in the buttocks and abdomen. Such people have a different characteristic, either they have been engaged in desk work for a long time or they do not like to be active.

If you sit in front of a desk, computer, or TV for a long time, the excess calories cannot be consumed and are converted into fat and deposited in the abdomen and buttocks.

Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise, and consume excess calories.

Exercising in the morning is not as good as exercising in the evening.

In terms of human body condition, after a long night of sleep, the body will be in a dehydrated state in the morning, and the blood will be thickened. If you engage in strenuous exercise, it may cause insufficient blood supply to the brain, cerebral hemorrhage, myocardial infarction and other dangers (if you like morning exercise, it is recommended that you drink it after washing)

1-2 cups of boiled water before exercising).

From an environmental point of view, some poisonous gases in the air are difficult to evaporate before the sun comes out, and it is not suitable for exercise.

Judging from the follow-up reactions, it is easy to eat more after exercising in the morning, but instead increases the intake.

The main purpose of exercising after dinner is to burn off excess calories in the body.

However, it is not advisable to exercise immediately after dinner. At that time, blood is concentrated in the intestines and stomach for digestion, and immediate activities affect digestion.

It is advisable to go out for activities half an hour after dinner.

The most ideal way to exercise is to walk briskly, and the time should last for more than half an hour, so that the fat cells all over the body can fully move, and only through aerobic respiration can the fat in the body be oxidized, so only aerobic exercise can help lose weight.

If you run strenuously and are out of breath, your body will be in a certain degree of hypoxia and cannot oxidize fat.

3. Don’t eat sweets.

Protein doesn't make you fat, sugar does.

Because sugar is easily decomposed or absorbed in the body, it is the main source of body heat.

Most foods contain sugar, which your body needs.

Excessive consumption of sweets can induce the pancreas to release large amounts of insulin, prompting glucose to be converted into fat.

Most fat people have a habit of eating sweets.

If you want to lose weight, try not to eat sweets.

(Middle school students are best not to give up eating sweets, because sweets can enhance memory).

4. Eat slowly.

Chew more often when eating, and chew slowly and slowly. This will not only help saliva and gastric juice digest food, but also help reduce eating.

When food enters the human body and blood sugar rises to a certain level, the appetite center of the brain will send a signal to stop eating. If you eat too quickly, you will have already eaten too much before the brain sends a signal to stop eating.

Therefore, you should eat slowly and eat until you are 80% full.

There are many specific ways to lose weight, such as eating vinegar, quitting drinking liquor, not eating snacks, etc., but I think as long as you do the above four most important points, it will be enough.