For people who are overweight or obese, weight loss is not only about losing weight, but more importantly, losing fat. Diet control and exercise are safe and effective ways to lose weight. The best way to lose weight is to eat two or three bites less per meal, and then reduce two or three bites after insisting on 2-3 weeks. The gradual reduction of food intake can give the stomach and intestines and other organs of the body a buffer adaptation time, which can reduce the hunger brought about by the sudden reduction of food intake, and is not prone to the situation of dieting in the first few days and then making up for the bad food in the next few days It is also easier to stick to the diet for a long time. Fasting is often effective in the early stages of weight loss, but at the cost of losing water and muscle, can not be maintained for a long time, and is not recommended. The high-protein diet diet without grains can only be a temporary weight loss program, long-term high-protein diet increases the metabolic burden on the kidneys, which is extremely damaging to health and can unknowingly bring about many side effects. Weight loss program should be based on age, gender, weight, target weight, health status, activity, etc., and should still follow the dietary guidelines guidance, adhere to a balanced diet, maintain a balanced ratio of protein, fat and carbohydrates, to ensure adequate vitamins, minerals, dietary fiber, water. There are some general diet tips for weight loss: 1, limit fat: frying with oil, nuts, fatty meats, fried and deep-fried dishes need to be limited; 2, be wary of invisible sugar: desserts, drinks, coffee, sandwich cookies and other white sugar, sucrose content are very high, need to control; 3, moderate control of refined white rice and flour, choose a variety of coarse grains; 4, meat in moderation, boiled and abandoned soup consumption, to reduce the intake of cholesterol; 5. Fruit in moderation as a meal replacement, about 1 pound can be, more fruit is also prone to elevated triglycerides; 6, eat more fresh vegetables; 7, make full use of eggs and milk, to ensure that every day. The dietary guidelines also have some recommendations: 1, it is recommended that energy intake is generally reduced by 300-500 kcal per day, and weight loss of about 1 kg per week; 2, moderate intensity aerobic exercise 60-90 minutes per day, 5-7 days per week; 3, resistance muscle strength training every 2 days, 10-20 minutes each time. Once you decide to lose weight, be sure to relax and stick to it for a long time.