1. Quit all kinds of snacks, takeaways, eat less meals, insist on cooking by yourself, bring meals to work, and eat three meals regularly;
2. One-third of meat and seven of vegetables, the staple food can be a fistful of each meal, cooking with low oil and salt Can control food calories;
3. Quit all kinds of beverages, drink more warm water with zero calories, drink a glass of water in the morning, drink a glass of water before meals, and drink water after half an hour after meals.
4. Start fitness exercise 1 hour after dinner, such as jogging for 1 hour, Liu Genghong’s aerobic exercise for 1 hour or skipping rope for 15-20 minutes.
People who are usually busy can choose skipping training. Rope skipping belongs to high-intensity interval training, and the fat-burning efficiency is 2-3 times that of running. Rope skipping is more interesting, and the exercise method is flexible and not affected by the weather. Rope skipping can be done in 5-6 groups, with 1-2 minutes between groups. After training, the body will be at a high metabolic level, which is conducive to the development of a lean physique.