If you don t want to go on a diet, how can you eat well and stay in shape?

If you don't want to diet and want to get in shape, you can do more fitness exercises, such as running, swimming, skipping rope, playing badminton, and insist on exercising for about an hour every day.

You need to eat small and frequent meals, and you can't eat too much at one time, otherwise you will accumulate food, which is not easy to digest, and you will gain weight. The diet should be balanced with nutrition, meat and vegetables, and you can't eat too many fried and high-sugar foods at once.

Stick to breakfast and pay attention to whether your exercise level is up to standard. Choose to wear clothes that suit you. Wear less heels. Go to bed early and wake up early and have a good sleeping position. Eat less foods that are high in fat.

First of all, you have to keep your mouth shut, eat less high-fat, high-fat foods, and eat more vegetables and whole grains. Drink a drink before each meal, eat eight minutes full, and then add a workout to it.

If you don't want to go on a diet, how can you eat well and stay in shape? The following must be done.

1. Drink plenty of water and ensure water every day.

2. Sleep more, ensure 6 to 8 hours of adequate sleep every day, lack of sleep will lead to thyroid function and hormonal dysfunction, so that the speed of metabolism slows down. When the body feels tired, the energy used in the body to cope with normal functions has turned red, and adequate sleep is not only better, but also able to maintain your basal metabolism normally.

3. Eat small and frequent meals, eat less each time but the number of times can be increased, and the calories of each meal can be controlled at 200 500 calories.

4. Exercise more, you can choose the exercise that suits you when you have time, so that you can relax and be happy.

1. There is not much difference between eating steamed bread and eating bread, you don't need whole wheat bread every day, it's all for carbs, just control the amount yourself. You don't have to have broccoli or cucumbers. If you can't afford to eat beef, you can eat eggs and chicken breast, pork and lamb also have a good protein content, don't think that compared to beef and chicken, pork and lamb are low in protein and don't eat it.

2. There are many ways to be aerobic, you don't have to have HIIT, when you want to play the game, we have aerobic stairs, or treadmill climbing, and we don't have to run a few kilometers. Some people say that climbing stairs hurts my knees, for so many years, my knees are very good, I climbed the stairs and went downstairs to take the elevator. If you find it difficult, step by step, the first step is to reduce the carbs at night, after a period of time, the second step is to reduce the carbs in the morning, and then adapt to a period of time, and the third step is to reduce the carbs at noon.

Don't skip dinner, skipping dinner is not good for your health.

4. If you are really hungry, you can eat high fever twice a week, and you can't get fat by eating two more bites, don't be afraid. 5. Fitness has nothing to do with self-discipline, it is just a habit and like, the same as playing games, but some people like to lie down and play games, and some people like to sweat in the gym.

Balanced nutrition complements each other.

6.A small belly is the hardest to lose. Belly fat is the hardest to lose, the only way is to lose belly fat through the whole body**, when your weight drops by 10%, you can only lose 30% of belly fat.

7. The most basic food list for fitness. Protein (chicken breast, lean beef, egg, fish). Vegetables (various such as broccoli, asparagus, celery, greens, green peppers, red peppers, tomatoes).

Snack fruits (almonds, bananas, strawberries, blueberries, oranges, grapes, etc.). Did you make a note of it? Don't forget when purchasing!

8.The 0-fat foods you see are generally high in sugar; Similarly, if you see 0 sugar foods, you will generally be high in fat; If it's 0 sugar and 0 fat, it's definitely not delicious.

9. Fruit juice will not be healthier, but will have a greater calorie density, which will make you fatter.

10. Abdominal muscles are not something that can be done with sit-ups, if your body fat percentage is low, it will naturally come out.

The choice of **medicine should be cautious, clear about the drug ingredients of **drug, carefully selected, different ** drugs are also different, it is recommended to choose ** drugs with national medicine quasi-word certification, and choose ** drugs with good product reputation. Orlistat is a long-acting specific inhibitor of gastrointestinal lipase that prevents triglyceride hydrolysis from being absorbed, thereby reducing caloric intake and controlling weight. Orlistat capsules are managed as over-the-counter drugs in our country and are effective in patients who are obese or overweight.

Orlistat is mainly caused by oily stools or oily spots, but that's exactly what orlistat is working for. Recommend Shuljia orlistat** capsules, this **medicine is different from other **capsules**. It does not act on the human brain and other organs of the body, but only uses orlistat to inhibit the stomach....

The quick** method of not dieting:

1. Red wine ** method: Eat 2 slices of cheese and 1 glass of red wine 30 minutes before going to bed, and eat three meals normally.

2. The method of traditional Chinese medicine has a good effect, but it will not bring ***.

1 30 grams of wolfberry every day, brew tea, 1 time in the morning and 1 time in the evening, for 7 weeks, there is no contraindication to the medicine, and the weight can be reduced by kilograms after 1 month.

2 Take 4-10 tablets of barley tea half an hour before meals, 1-3 times a day, and keep stool about 3 times a day.

3 100 grams of dried lotus leaves, 250 grams of hawthorn, 100 grams of Zhejiang fritillary, 5 grams of soap clip (fire), 50 grams of raw rhubarb, 50 grams of tangerine peel, and the fine powder of the medicine is 1 course of treatment. Take 50 grams of dry medicine every day, soak it in boiling water, take 300 ml of juice, take it twice a day, 1 course of treatment for 1 month.

4 40 grams of Yin Chen, 20 grams of Shou Wu, 30 grams of golden cherry seeds, 30 grams of Polygonatum polygonatum, 15 grams of raw hawthorn, 20 grams of salvia, 10 grams of rhubarb, 5 grams of Panax notoginseng powder, 15 grams of Zexiao, 20 grams of Pueraria lobata. Decoction with water, 2 times a day.

5 30 grams of cassia seeds, 15 grams of Ze Yuan, 15 grams of Yu Li Ren, 10 grams of hemp seeds and hawthorn seeds, 20 grams per bag, 3 times a day, 1-2 bags each time, half an hour before meals.

6 10 grams of senna, peach kernel, porphyry, husk, and astragalus respectively, grind at the end. 10 grams each time, boiled water, 1-3 times a day, 30 days for 1 course of treatment.

I'm glad to be able to answer for you:**To master the method, don't rush to find a way that suits you and is easier to adhere to, is the best**way, before you know it, you will become thin and not easy**, I tell you the method I have always insisted on Eat less and exercise more, don't be lazy, because laziness is one of the causes of obesity. Try to eat as many vegetables and white meat as possible, avoid fried and greasy things, and insist on not eating after 7 pm.

Do more housework, you will find that you are slowly getting thinner, and before you know it, your ** will also get better, these are my years of experience, and I have lost a lot of weight. I hope you can lose weight too Don't believe in any **medicine, it can only make your body very bad, **It is a long-term war, to defeat yourself, you must have the courage to persevere! If you are willing to exercise, with skipping rope, you will have unexpected gains.

All of the above is the best method that I have personally experienced and have always adhered to. It doesn't hurt the body, and the effect is very good I'll give you the following suggestions: First, control high-fat foods such as animal foods, meat, fried foods in oil, or Western-style fast food.

Second, eat less foods with high water compounds In the usual diet, the higher carbohydrate content mainly comes from cereals (such as rice, noodles, grains, etc.). Cereals are energy-rich and provide carbohydrates, protein, fiber and B vitamins to the body. Our emphasis is on controlling, not refraining.

Obese people must eat less cereals at dinner. Because people rarely exercise after dinner, excess energy is easily converted into fat if they cannot be consumed. Third, it is necessary to reduce the intake of refined sugar, which is easy to replace, but if it is not digested in the human body, it is easy to convert into fat.

Fourth, do not eat snacks after dinner, especially peanut and nut foods. If you really like it, it is best to eat it in the morning, because nuts are rich in protein, and you can feel full after eating. Fifth, don't eat supper If you are hungry at night, you can eat vegetables that fly through the water, which can not only provide vitamins, fiber, minerals, etc., but also have very low energy and very little fat, which is most suitable for fat and diabetic people.

In addition, you can also eat mushroom taro foods such as pork kidney, vermicelli, vermicelli and other foods that are almost not in the heat at night, but you should be careful not to put too much oil when eating. In addition, it is best to eat some low-fat, nonfat milk for breakfast, but you can also eat a small amount of cheese or cereal, and you can also eat half an egg. For lunch, you should eat some meat, preferably fish, with 150 grams as the best.

Then you can eat 250 grams of greens and eat some tomatoes, but not fry or cook them with too much oil. Wish.

1. Breakfast with soy milk in the morning, so that there will be no hunger and sufficient nutrition, is a good way.

2. Drink a big bowl of soup before the meal, so as to reduce the energy intake of the diet (the diet is light, less oil, less sugar and less salt, and the food is too salty, and you will eat a lot unconsciously).

3 Before dinner and 250ml of black soybean milk, it helps to burn fat and tremble, increase satiety, and nourish beauty.

4. Refuse to eat any food (except herbal tea) four hours before bedtime

5. Watching TV or reading a book often arouses the appetite for snacking, which can be chewed gum to counteract the desire. (Don't eat while watching TV, chew gum whenever you want to eat snacks).

6. Maintain a amount of exercise that lasts for more than half an hour every day, preferably aerobic exercise.

7. Make a diet and exercise plan, and then paste a poster of a supermodel or celebrity in the room as an encouragement.

You can also refer to the food calorie comparison table to think about how many laps are equivalent to eating excess high-calorie food.

8. Always remember that success is mainly in keeping your mouth shut!!