If you don't eat and have no nutrition, you won't have the strength to lose weight, and your diet should be diversified. You can eat foods with high protein and low fat. Soymilk, eggs, milk, beef and baby milk powder are all good sources in protein. The colors of vegetables and fruits should be diversified, including safflower, blue, green and purple, and they should be rotated and matched within one week. The daily dietary calorie distribution should be 300 calories for breakfast, 500 calories for lunch and 200 calories for dinner. You shouldn't go on an excessive diet. Basically, such energy should be lower than the basal metabolic energy. When you feel hungry occasionally, you can eat some meal replacement powder to feel full.

There is also running, not only the distance, but also the time and speed, and the energy consumed is different. Generally, 8 kilometers consumes 509 calories per hour.

To reduce 1 kg of fat, from a medical point of view, you must consume 7700 calories. If you lose 500 calories a day, it will take 14 days to lose 1 kg. If you reduce 1000 calories a day, it will take seven days to lose 1 kg and seven days to lose 1 kg. However, people have metabolism every day and must have the most basic calorie intake to maintain the needs of the body. Generally speaking, boys need 1600 calories a day and girls need 1200 calories.