We usually use kilocalories to represent heat. To know whether the calories you consume are enough to lose weight, you must first have a physical examination to find out your basal metabolic value (the calories you consume are life-sustaining, generally around 2000kcal). If you want to lose weight, you'd better consume about 85% of your basal metabolic value every day. If you exercise, don't blindly look at his calorie list. During the fat-reducing period, exercise once 1.5 hours or so, and do aerobic exercise for the first 20 minutes, such as running, but don't drive. Do anaerobic exercises in the middle, such as dumbbells and instruments. Girls can do it, too. You don't have to worry about becoming a muscle girl at all. It's too difficult for women to grow hormone-level muscles. Do aerobic exercise for the last 20 minutes. Train three times a week, and it is best to do different exercises each time. Because of persistent exercise, the body will adapt and the consumption will be reduced, just like drug resistance. Do not eat for half an hour after training. Secondly, the diet should reduce the intake of carbohydrates, such as rice and noodles. Try not to eat sugar and oil. Eat less fruit that is too sweet. Drinks must not be drunk. Sports drinks are not good either. Meat is preferably chicken and beef. The other most important thing is persistence. I personally lost 40 pounds in four months, hoping to help you with some experience.