Recently, I found out that I have gained weight, what should I do?

Exercise and a sensible diet can be fast**:

1. Exercise: 1Aerobic exercise is the most effective and healthies** method.

It is an endurance exercise based on aerobic metabolism, which improves the body's metabolism, can promote energy consumption, avoid the body's excess energy and convert it into fat accumulation, and can also decompose the body's accumulated fat.

2.Aerobic exercises include jogging, walking (walking and brisk walking), swimming, cycling, running in place, playing ball, climbing, aerobics, yoga and tai chi. It is best to continue to do each exercise at one time, ensure that it accumulates more than 40 minutes a day, can be stopped in the middle, and the total calorie consumption of each exercise must reach 300 kcal.

3.Exercise increases the body's metabolic rate, but its effect is only two days at most, so the most important thing is to be consistent, if you can't do it every day, at least once every two days.

2. Diet. 1.Avoid greasy, heavy and sweet foods, such as chicken cutlets, instant noodles and cakes, which are often high in sodium, fat and sugar.

2.Cooking simple, natural and refreshing food can avoid aggravating the burden on the stomach, and it is better to control the calories to about 100 kcal.

3.Eating satisfaction is important, and it is better to take a few more bites than to eat more. You might as well choose foods that bite strongly, increase the time you spend chewing, and there will be no chance of gaining weight.

Pay attention to your diet, participate in fitness exercises, try to go to bed early and wake up early, don't sleep lazy, just do it.

It's simple, keep your mouth shut and open your legs.

The desire to eat needs to be controlled.

Then **, or continue to see yourself fat, it's up to you to choose that.

Let's see if you have an endocrine disorder.

Many formal technologies are mature. It depends on what you expectThe attitude is good, if you go to this house.

Hello, friend.

Then the diet should be light.

Get a good night's sleep.

Keep exercising every day.

Have a great day.

Exercise more and lose weight, eat less foods high in sugar, how many vegetables, and eat less rice.

It's good to have a good idea, don't do it for the sake of **, and it doesn't work out so much that you can exercise more every day.

Fixed fitness bar, can shape and enhance physical fitness.

With ** guilt. Traditional Chinese medicine formula, none***.

**, drink some water soaked in dried lotus leaves.

Diet control + reasonable exercise (e.g. running, fitness, swimming, etc.).

1 Set a goal (ideal or standard weight). Write it down on paper and stick it where you can see it every day.

2 Keep a diary. Make a card or chart that plots the number and completion of the planned weight loss.

3 Drink plenty of water. Drink seven or eight glasses of plain water every day, water is the most basic for the body's functions, and it has no calories, which can be the most suitable drink for dieting.

4 Have perseverance and perseverance. In the process of moderate dieting, do not "give it a try" but "stick to it". Moderate your appetite in the face of delicious food, and stop in moderation.

5 Control calories and fat. Always be careful about the calories of your food, cut out fatty meats and add fish and poultry to your meals.

6 Eat lightly. Eat less salt, and the more salty things you eat, the more you want to eat them. Eat less foods that are processed with sauces, which are rich in sugar, salt, and flour, which will increase your calories.

7 Eat fruits and vegetables. Eat fruits, vegetables and whole-grain bread that contain a lot of fiber in moderation.

8 Eat a balanced diet. Arrange your diet in a balanced manner every day, and at the same time, pay attention to regular and non-excessive eating. To slow down the time of eating, eat a meal for no less than 20 minutes.

9 Negative caloric balance. Remember: the calorie intake must be less than you consume.

10 Establish a good lifestyle. Remember that you are learning a "way of life" to correct your old bad eating and lifestyle habits.

You can get up every morning and run for a workout.

To know your weight and height, to determine if you are overweight, you need to lose weight by doing three things: exercise, eating a balanced diet and making changes to your existing lifestyle.

From now on, go to bed before 11 o'clock every day, drink water several times (at least five times, 250cc each time), eat more high-fiber vegetables (300 grams of each of the three meals at three meals), eat whole lean meat, one bowl of rice per meal or replace with starchy foods such as sweet potatoes, and then don't eat any sugary snacks and drinks, don't eat fatty meat, one egg a day, a glass of milk 250cc, don't eat supper and too many fruits (the amount of two apples a day), keep active every day, run at a fixed time a day, Step by step, start with running for 20 minutes (continuous), add a few minutes a day, persist until it lasts for 40 minutes, and gradually increase the speed, the focus is to make your heartbeat reach 110-130 minutes in the process, persist for a month, you will definitely lose weight, the focus is perseverance, and then find a way to get used to the body without the fat that you used to have in the body, and then if you have any questions, please ask, I can help you.

Diet: People's eating habits and diet quality also have a certain impact on the occurrence of obesity. Inappropriate pursuit of a high-sugar, high-fat, high-protein diet, especially excessive intake of animal offal and animal fat, as well as good snacks, frequent drinking of a large amount of beer, etc., are often prone to obesity.

Mental factors: As the saying goes, the heart is wide and the body is fat. People who are in a good mood, well-rested, and carefree often have a good appetite, eat well, and eat a lot. On the contrary, drinking more and eating more can also greatly increase calories and lead to obesity.

Lack of exercise: In modern society, due to the development of transportation and the mechanization and electrification of housework, physical activity has been greatly reduced, which makes the supply of energy exceed the need, resulting in an imbalance between energy supply and consumption, which often leads to obesity. Some heavy manual laborers have become light manual laborers due to the change of jobs; or when an athlete terminates his or her physical activity, in which case the diet is not adjusted accordingly, it can lead to excess nutrients and fat accumulation in the body, resulting in obesity.

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Eat a little less for dinner, and it is best to replace it with fruit or yogurt for dinner, and it will be effective if you stick to it for a while.

Take**medicine**and***, if you exercise, I'm afraid you won't be able to hold on, dieting is difficult and unhealthy, and other **ways have to cost money. You can refer to my previous ** method: eat a little bit of rice at each meal, and then eat more vegetables.

Eating more vegetables will make you feel salty and thirsty, which can promote drinking more water, drinking more water and detoxifying. After a long time, the stomach can also become smaller, and the amount of food you eat will be smaller, and you can lose weight.

Haven't you been eating a lot lately?

Eat less snacks and exercise more This season is also drier Drink more boiled water is good for your body

People live for a day, that is, there is a blessing, they should be cherished, life is just a few decades, don't leave yourself more regrets, the sun rises in the East China Sea and sets in the West Mountain, sorrow is also a day, joy is also a day; If you don't drill the horns of the bull in case of trouble, people are also comfortable, and your heart is also comfortable.