Protein: chicken, fish, tofu, etc.

Carbohydrates: brown rice, whole wheat bread, potatoes, etc.

Fat: olive oil, avocado, nuts, etc.

Vitamins and minerals: fresh fruits and vegetables, green leafy vegetables, etc.

Reduce high-calorie foods: fast food, sweets, fried foods, etc.

Increase low-calorie foods: vegetables, fruits, whole grains, etc.

Control plate size: use smaller plates

Increase the frequency of meals and reduce food intake: eat smaller meals more frequently

Taste slowly and chew carefully: avoid swallowing too quickly

No late-night snacks: Avoid eating after dinner

Running: at least three times a week, 30 minutes each time

Swimming: at least three times a week, 30 minutes each time

Cycling: at least three times a week, 30 minutes each time

Dancing: at least three times a week, 30 minutes each time

Weightlifting: at least twice a week, 45 minutes each time

Equipment training: at least twice a week, 45 minutes each time

Weight training: at least twice a week, 45 minutes each time

Yoga: at least twice a week, 60 minutes each time

Deep stretching: at least twice a week for 15 minutes each time

Pedometer: at least 10,000 steps per day

Standing desk: Stand for 10 minutes every hour

Walk or bike more: avoid using public transportation for short distances

Make sure you get enough sleep: 7-8 hours a night

Keep a regular schedule: try to get up and go to bed on time

Meditate: at least 10 minutes daily

Deep breathing: 1-2 minutes every hour

Relaxation techniques: hot water baths, massage, etc.

Reduce or quit smoking: Quit smoking or reduce smoking

Limit alcohol intake: no more than 1-2 drinks per week

Set a short-term goal: lose 0.5-1kg per week

Set long-term goals: lose 5-10 kg or more as needed

Weekly weigh-ins: record weight changes

Body fat measurement: Regularly check body fat percentage

Keep track of food intake: Use a food diary or app

Monitor exercise: use a pedometer or smart bracelet

Find a weight loss partner: friend, family member or co-worker

Join online communities: weight loss forums, WeChat groups, etc.

Talk to a nutritionist: Get personalized dietary advice

Consult a fitness coach: develop a suitable exercise plan

Encourage yourself: Set rewards for yourself

Celebrate small results: record and celebrate success at every stage