First, let's see how many calories can be consumed by 1 hour fitness. Generally, moderate-intensity exercise, such as running, dancing, aerobics, playing ball and swimming, can consume 400-600 calories at 1 hour. We can calculate with an average of 500 calories, and we can consume 30,000 calories for 60 days in two months.

One kilogram of fat consumes 7700 calories, and 30,000 calories is equivalent to 4 kilograms of fat. If the whole body consumes fat, it can consume nearly 4 kilograms of fat in 2 months, which is 8 kilograms of body weight.

Of course, this is only an ideal situation. Because the body can't simply consume fat during exercise, and the consumption of calories is systemic, which will be accompanied by muscle decomposition and the loss of water and inorganic salts. With the loss of fat and muscle, the body weight base will decrease, the metabolic level of the body will also decrease, and the speed of weight loss will also slow down.

In order to improve the speed of losing weight, you can increase your muscles. Muscles are thin tissues of the body and also energy-consuming tissues. Muscle density is high and its volume is small, which is about 1/3 times of the same weight of fat.

The more muscular a person is, the higher his weight base will be, but his figure will not become fat or bloated, but will make him more compact and beautiful. For example, a bodybuilding man who has been exercising for many years may weigh more than 80KG, but he is muscular and looks compact. People with more muscles will have more vigorous body metabolism and less fat accumulation.

Then, we can improve our muscle mass by increasing strength training, so as to establish a strong metabolic level, increase the speed of burning fat, and let you consume more calories than others at rest.

You can start with complex movements, such as push-ups, pull-ups, rowing, bench press, squats and lunges. These exercises can effectively exercise your muscle fibers, increase muscle mass, help you build a lean body and shape a better figure curve.

Of course, in fitness training, we also need to combine diet to improve the efficiency of fat burning and shaping. If you have no taboos in your diet, and the calories you consume exceed the metabolic value of your body, the excess calories will be converted into fat accumulation.

Only by controlling the range of calories and balancing nutrition can the range of body fat rate be effectively controlled. We need to have regular meals, give up unnecessary snacks, drinks and fried foods, have a healthy diet, eat more vegetables and less fat, supplement high-quality protein, and improve the efficiency of gaining muscle and reducing fat.

Finally, recommend a diet with a calorie of 1400- 1500.

Breakfast: a bowl of eight-treasure porridge+an orange+an fried egg (400 calories)

Lunch: one rice+one fried chicken breast with broccoli+one lettuce (550-600 kcal).

Dinner: a steamed sweet potato+a carrot fried fungus+a bowl of laver and egg soup (450-500 kcal).