First of all, it must be clear that losing weight is not simply losing weight, but more importantly, reducing fat and shaping. Therefore, extreme dieting is not recommended. Dieting on a small base may reduce weight in the short term, but in the long run, it may have adverse effects on health and easily lead to weight gain.

So, how to reduce it from 100 kg to 90 kg healthily and effectively? I think we can start from the following aspects:

Adjust the diet structure. Reasonably match the intake ratio of protein, carbohydrate and fat, increase the intake of dietary fiber, and reduce the intake of high-calorie and high-fat foods. At the same time, keep a regular diet and avoid overeating.

Increase exercise. Exercise helps to consume excess calories, accelerate metabolism and promote fat burning. It is suggested to choose aerobic exercise such as jogging and swimming, combined with strength training to improve muscle content and achieve the purpose of reducing fat and shaping.

Maintain good living habits. Ensure adequate sleep time and avoid staying up late; Reduce stress and stay happy; Quit smoking and limit alcohol, and avoid excessive intake of stimulating substances such as caffeine.

Combined with my personal experience, I used to be a dieter with a small basic weight. In the process of losing weight, I pay attention to the combination of diet adjustment and exercise to avoid extreme dieting methods. By adhering to a healthy lifestyle, I have successfully controlled my weight within the ideal range and my physical condition has improved.

In a word, for dieters with small basic weight, healthy and scientific weight loss methods are the key. By adjusting diet, increasing exercise and maintaining good living habits, I believe you can achieve the goal of reducing from 100 kg to 90 kg.