Customize your own meal plan to determine your energy intake based on your body’s needs

Reduce staple food intake and increase vegetable intake appropriately

Avoid high-sugar and high-fat foods and choose low-sugar and low-fat diets

Distribute carbohydrate intake, focusing on controlling carbohydrates in staple foods and snacks

Choose low GI (glycemic index) foods to avoid rapid rises in blood sugar

Arrange your eating time appropriately to avoid post-meal blood sugar spikes

Choose healthy fats such as vegetable oils, fish oils, etc.

Control intake of animal oils and meat, and avoid high-cholesterol foods

Avoid deep-fried foods such as deep-fried, pan-fried, and grilled foods

Aerobic exercise such as brisk walking, jogging, and swimming can help burn fat

Perform aerobic exercise regularly, at least 3 times a week, for more than 30 minutes each time

Develop a personal exercise plan and arrange exercise time and frequency that suits you

Anaerobic exercise such as strength training and weight lifting can help strengthen muscles

Increasing muscle mass increases metabolism and aids long-term weight loss

Maintain a variety of exercises to avoid overloading local muscles

Learn to relax yourself and reduce stress through meditation, breathing techniques, etc.

Develop good living habits and maintain a regular schedule

Attend counseling or a support group to share your concerns

Set clear weight loss goals that are quantifiable and feasible

Find sources of motivation for weight loss, such as family support, own health, etc.

Actively record the weight loss process and monitor your progress

Measure your weight regularly to understand your weight loss results

Monitor blood sugar and adjust diet and exercise plans in a timely manner

Pay attention to abnormal weight fluctuations and blood sugar changes, and seek medical treatment promptly

Make timely adjustments to diet and exercise plans based on effect evaluation

Failure is not terrible, the important thing is to adjust your strategy and keep working hard

Seek professional guidance to ensure the science and safety of your weight loss plan