Reduce calorie intake Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. 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 1200 kcal per day. If too little heat is supplied to the body, he will lose muscle. Muscle is the key for human body to consume calories and promote metabolism. Experts who eat less high-fat foods point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can be used to replace foods with high fat content such as cream. Experts believe that if you only eat 20 to 40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat. Eat less if you want to lose weight, 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, each time is 100 grams, so you can consume less calories of 1200 kilocalories and lose 10 kg 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. Eat more liquid food. 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. Lose weight five days a week, 1 time every day, and walk 5 kilometers in 45 minutes each time. This can reduce 10 kg in six months. If you go 6. 45 minutes and 5 kilometers, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating. Regular exercise 3 ~ 5 times a week is a good way to reduce fat, lose weight, gain 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. 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. Combining reducing calorie intake with walking, replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks. Reducing fat intake combined with lifting weights can consume excess fat in the body, keep a good figure, increase muscles, 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. The best choice is to make a plan that can be implemented step by step according to the above nine methods. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and stick to it, you will lose weight, strengthen your muscles and promote cardiovascular health and metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success. Experts pointed out that it is ideal for women to lose 1 ~ 0.5 kg per week, and it is more appropriate for men to lose 1 ~ 2 kg per week.