怎样才能有效xx

1．制定xx目标(理想或标准的体重)。把它写在纸上，贴在你每天能看到的地方。

2．写xx日记。制作卡片或图表，标出你计划体重下降的数字和完成情况。

3．多喝水。每天要喝七八杯白开水，水对于身体的功能是最基本的，且无热量，可以成为节食的最适合的饮料。

4．要有恒心与毅力。在适度节食过程中，不要“试一试”而要“坚持”。在美味佳肴面前要节制食欲，适可而止。

5．控制热量与脂肪。要始终小心食物的热量，在膳食中应减少些肥肉，增加点鱼和家禽。

6．饮食要清淡。要少吃盐，咸的东西吃得越多，就越想吃。少吃那些经加工带有酱汁的食物，这些东西含有丰富的糖、盐和面粉，它会增加你的热量。

7．常吃蔬果。要适量吃些含纤维多的水果、蔬菜和全麦面包。

8．平衡膳食。每天按计划均衡安排自己的饮食，同时要注意定时、不可滥吃。要减慢吃饭的时间，吃顿饭的时间不少于20分钟。

9．热量负平衡。请记住xx的原则：热量的摄取量必须少于你的消耗量。

10．建立良好的生活方式。请记住这是在学习一种“生活的方式”，纠正以往的不良饮食和生活习惯。 xx，要有耐心和恒心，坚持就是成功。

How to lose weight effectively

1. Development of weight loss goals (ideal or standard body weight). Write it on paper, attached to the place you see every day.

2. Weight loss diary writing. Make the card or chart, mark the number you plan to weight loss and completion.

3. Drink plenty of water. Seven or eight cups a day to drink boiled water, water for the most basic functions of the body, and no heat, can be the most suitable diet drinks.

4. To have perseverance and persistence. In the course of moderate diet, not to “try” and to “uphold.” Delicious food in front to control appetite, enough is enough.

5. Control calories and fat. Should always be careful of food calories in the diet should reduce some fat, fish and poultry to increase points.

6. Eat light. To eat less salt, eat more salty things, the more hungry. Those who eat processed foods with sauce, these things are rich in sugar, salt and flour, it will increase your calories.

7. Eat fruits and vegetables. Eat in moderation with fiber and more fruits, vegetables and whole wheat bread.

8. Balanced diet. Organize their daily schedule balanced diet, keeping in mind that timing, not to eat excessive. To slow down eating time, meal time less than 20 minutes.

9. Negative energy balance. Please keep in mind the principle of weight: caloric intake must be less than your consumption.

10. A good way of life. Please remember this is to learn a “way of life”, to correct previous bad eating and living habits. Weight loss, patience and tenacity, persist in that success.