1. Balanced diet: Increase protein intake: High quality protein sources such as chicken breast, fish, beans, eggs, and dairy products can help with muscle repair and growth. Eat more fruits and vegetables: Rich vitamins and minerals help with metabolism, promote physical health, and provide fiber to aid digestion. Control sugar and fat intake: reduce the intake of processed foods, high sugar beverages, and saturated fats, and choose healthy fats such as olive oil, nuts, and fish. Maintain adequate hydration: Drinking enough water every day can help detoxify, maintain bodily functions, and promote fat metabolism.
2. Regular exercise: Aerobic exercise such as jogging, swimming, cycling, etc., at least 150 minutes of moderate intensity or 75 minutes of high-intensity aerobic exercise per week, can help burn fat and improve cardiovascular function. Strength training: Use dumbbells, barbells, or your own weight for full body strength training, at least 2-3 times a week, to enhance muscle strength and shape body lines. Stretching and flexibility training: Increase yoga, Pilates and other training to improve body flexibility and reduce the risk of sports injuries.
3. Lifestyle habit adjustment: Adequate sleep: Ensure 7-9 hours of high-quality sleep every night, which helps the body recover, regulate hormone balance, and reduce hunger. Reduce stress: Relieve stress through meditation, deep breathing, walking, and other methods, and avoid emotional eating. Smoking cessation and alcohol restriction: Smoking and excessive alcohol consumption can have negative effects on health, affecting body shape and overall health status. Regular monitoring: Record body indicators such as weight and body fat ratio, regularly evaluate progress, and adjust plans.