In order to lose weight, you need to consume an extra 500 calories every day through exercise, so 1 month can lose 5- 10 kg. Because every time you burn 1000 grams of fat, you need 7000 calories. If you calculate, you need 35,000 calories to lose 10 kg, which is 5,000 grams. Through simple calculation, it is suggested that on the premise of reducing daily food intake, exercise consumes 500 calories, and 1 month can lose 5- 10 kg. This is only a preliminary calculation, and it needs to be scientifically calculated according to everyone's physical foundation and initial weight.