Meal-sharing system: Each meal is divided into three parts: staple food, protein and vegetables and fruits, and the portion of each part is reasonably controlled.

Food record: record your daily diet to keep track of your daily calorie intake

More fruits and vegetables: Increase the intake of vegetables and fruits, providing rich fiber and vitamins

Low-fat diet: Choose low-fat foods such as lean meats, fish, and low-fat dairy products

High protein: Consume moderate amounts of protein such as eggs, beans, and dairy products

Less oil and less salt: Reduce the intake of oil and salt and choose light-flavored foods.

Eat less snacks: Avoid excessive consumption of sugary and high-fat snacks, such as chocolate, potato chips, etc.

Eat meals at regular intervals: maintain regular eating habits and avoid overeating when hungry

Sleep at a regular time: maintain a fixed bedtime every day and develop a regular work and rest habit

Avoid naps: If you need to take a nap, try to keep it within 30 minutes to avoid affecting your sleep at night.

Keep quiet: Reduce external interference, such as turning off the TV, mobile phones, etc., and equip yourself with earplugs and eye masks

Comfort temperature: keep the room at a suitable temperature, have good ventilation, and use comfortable bedding

Clear your mind: Before going to bed, you can practice meditation, deep breathing and other relaxing activities to help you fall asleep.

Avoid strenuous exercise: Try to avoid strenuous exercise 2 hours before going to bed to avoid being too excited to fall asleep.

Reasonable goals: Set reasonable weight loss goals and do not pursue excessive weight loss.

Long-term planning: Develop a long-term weight loss plan, including target weight and time schedule

Adhere to principles: persist when encountering difficulties and do not give up easily

Self-reward: Give yourself rewards when you reach milestones to stay motivated

Communication and sharing: Share weight loss experiences and problems with others, and get support and advice.

Find a partner: Go on a weight loss plan with a friend or family member to monitor and encourage each other

Check body indicators: including weight, blood pressure, blood sugar, etc. to understand your physical condition

Troubleshooting potential problems: Discover potential health problems through physical examination, and provide timely treatment and adjustment plan

Weight record: measure your weight regularly and record the progress and effect of weight loss

Body changes: observe body changes, such as waist circumference, hip circumference, etc., and record the change trend

Consult experts: such as nutritionists, fitness coaches, etc., to obtain professional guidance and advice based on personal circumstances

Participate in activities: Attend weight loss camps, health lectures, etc. to expand your knowledge and receive support and encouragement