1, reduce calorie intake

If you reduce the calorie intake of 100 calories every day, you may lose 4 kg in about 5 weeks.

Step 2 change the diet structure

Don't reduce the amount of food, but change the diet accordingly. Replace high-fat foods with fruits, vegetables and grains. In addition, you can use liquid food instead of daily diet, but you should pay attention to the choice of food to fully provide the nutrition you need.

3. Field activities

Doing outdoor exercise 3~5 times a week is a good way to consume body fat and improve vitality, but it should be more than 30 minutes each time. You can also walk to lose weight, at least 5 days a week, 45 minutes a day, and the journey is about 5 kilometers. Pay attention to keep a certain speed, not too slow.

Step 4 lift weights

You can also lose weight by strength exercise, because lifting weights can increase muscles. The more developed your muscles are, the faster your metabolism will be. Strength training is not suitable for the elderly. In order to avoid injury, you'd better hire a coach.

Step 5 drink plenty of water

Drinking water can accelerate the metabolic cycle in the body and promote the burning of fat. In addition, drink less drinks, because the sugar in drinks is too high, which is not good for your health.