Weight loss is a permanent topic, especially the beginning of spring, girls who love beauty are beginning to sharpen their knives thinking that if they do not lose weight in the summer they will not be able to wear beautiful clothes. In the end, how to lose weight to be reliable? Light fasting? Diet? Intensive exercise? Fruit meal replacement? Shake meal replacement? High protein diet? The current advice from the Chinese weight loss expert consensus: high-protein diet is more suitable for the general population to lose weight quickly, especially for those who are simply obese or combined with high blood lipids, and cautiously for those who have chronic kidney disease; light fasting is good for weight control and improving metabolism, generally using the “5+2” model, i.e. 5 days of normal diet and 2 days of low-energy diet (about 1/4 of the usual energy); energy-restricted balanced diet is suitable for the general population to lose weight in the long term, with high safety and low rebound. The energy-restricted balanced diet is suitable for long-term weight loss for the general population, with high safety and small chance of rebound, but the short-term effect is not obvious and needs long-term persistence. Therefore, as a healthy fat person, if you want to lose weight quickly, you can prefer a high-protein diet, generally recommended protein intake of 1.5-2g/kg, while taking dietary fiber to increase satiety, drink more water to accelerate metabolism, other foods can be reasonably matched according to personal eating habits. A high-protein diet is a low-energy premise to increase the proportion of protein energy supply, not a normal meal with more high-protein food can lose weight. Simply increase the intake of meat, eggs, milk and other high-protein foods far from the requirements of a high-protein diet to reduce weight, you need to use protein powder to supplement the protein intake of the diet is insufficient. Because the overall food intake is reduced, you need to supplement with multivitamins and minerals, fish oil, etc. to avoid malnutrition. If you want to lose weight slowly and silently in the long term, a balanced meal with restricted energy is still preferred. You know that an extra dumpling or two or three mouthfuls of rice a day, a year can steadily grow two pounds of weight, many people are five or ten years later only to find that they also did not eat anything good, normal diet and exercise, ah, how to gain a twenty pounds? It may be the role of an extra bite or two of rice every day or a little snack that did not take to heart. Each meal consciously eat less two or three mouthfuls of rice or less snacks or more activities for half an hour, weight will also be silent slowly back to the original look, only a little longer. If you have good stamina and require weight loss that is not too fast but not too long, you can try light fasting or a more strictly energy-restricted balanced diet. Regardless of which type of weight loss, after successful weight loss, you need to adhere to a balanced diet that suits you and exercise in moderation so that your weight can be maintained at the desired level. If the diet and life after successful weight loss return to the old way, the weight will certainly follow back, so the weight loss effect is easy to rebound, so that weight loss has become a perennial cause for many people to adhere to.