You can lose weight by consuming 180 kilocalories every day. In order to lose weight, you need to consume 500 kilocalories more through exercise, so you can lose 5- 10 kg a month, and maybe more, depending on your physique.

Different exercise modes will consume different calories. Running for an hour will consume 500 kilojoules, jogging for an hour will consume 300 kilojoules and swimming for an hour will consume 500 kilojoules. You should insist on choosing exercise, and exercise moderately, don't strain your muscles, eat less staple food and more fruits and vegetables.

Tips for losing weight

1. A healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. The intake of protein should be 10% ~ 15% of the daily calories needed by human body.

2. The intake of carbohydrates should not be less than 55% of the daily calories required by the human body; The intake of fat should not exceed 30% of daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.

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