If you want to lose weight (height to weight ratio), you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Step 2 reduce calorie intake

Nutritionists believe that no matter what you control-protein, carbohydrates or fat (soft and hard fat), you will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 kg in 6 weeks.

Weight; If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that each person should consume at least 65,438+0,200 kilocalories per day. If it is provided to the body,

Too little body heat; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

3, 1 liquid food for three meals a day

5 weeks minus 10:

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day. Get rid of fat and shape your body.

4, fixed exercise:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

5. Strength training:

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

6. Reduce fat intake and lift weights:

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

According to the above weight loss methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism.