Depending on your physique, you can lose a few kilograms to more than ten kilograms a month.
Give you an equation.
1g fat =9 calories.
If you want to subtract 10 kg =5000g=5000*9=45000 calories.
So 45000/30 = 1500 calories = how many calories you need to consume every day.
Through diet and exercise.
10 kg should be no problem.
If your previous normal diet just happened to maintain your weight, how many pounds can you lose in a month by exercising and controlling your diet?
Dinner is fifty percent full. Suppose you eat a quarter less calories every day.
Plus the physical exertion of running for half an hour, taking 70KG as an example, you can lose about 3. 1KG in one month.
This is a conservative estimate. In fact, greasy food is not the crux of losing weight.
The key to carbohydrates is starch in rice.
As long as there is less oil and salt in the cooking process, meat is no problem.
hope this helps
How many pounds can you lose in a month only by controlling your diet? Can control high-calorie food and greasy food. Eat what you should eat at ordinary times to avoid malnutrition and endless problems.
How to lose weight through diet control and exercise can be done in one month. Diet control is not recommended, because you can't never stop eating delicious food and control your diet forever. Moreover, controlling diet will lead to insufficient stomach qi. People with insufficient stomach qi are more likely to be obese, and drinking water will make them obese.
Work and rest on time, go outdoors more, be sure to sweat when exercising, keep warm in time after sweating, and don't get typhoid fever by the wind. Don't think it's enough to go for a walk. Walking is just a pastime, not a sport. You can do sit-ups before going to bed, not too much, or you will sweat and sleep, and you will not be able to straighten up the next day. Sit-ups are very useful for shaping your waist. Want to have a smart waist? Come on, that's right . Thank you.
I think walking is a good way to lose weight. Running is too tiring. I may not run for a few days. I give up transportation. If time permits, I can walk or even stand on the bus to avoid eating too much food at night. If you are hungry, you can drink yogurt or eat fruit. If you really want to lose weight healthily, you can lose about 5- 15 kg a month.
By controlling diet and exercise, how much can you lose weight in a month? It is very tiring to rehearse dancing for eight hours every day. It is ok to eat less greasy food, but the necessary starch can't be less. This needs no explanation. In terms of weight, you are healthy, aren't you satisfied? Whether you can reduce that much depends entirely on people, there are too many variables. But if this is really the arrangement, it must be thin, but it is definitely difficult to reach 49 pounds a month.
Under normal circumstances, how many pounds can you lose in a month through exercise and diet control? What's the use of saying those empty numbers upstairs? Who can read it?
I tell you three meals a day, 6-7 minutes full, no meat, no snacks, carbonated drinks, fried food, running or
Skipping rope for 30-50 minutes 1 week can reduce 5 kg.
How to control diet through exercise, lose weight 10 kg a month? How to lose weight and get up with a cup of warm water in the morning?
Drinking a cup of warm water in the morning can not only warm the stomach, but also the secret of losing weight quickly. A cup of warm water in the morning can make the retentate in the body discharged smoothly, and prevent the retentate from accumulating too much under the fat cortex and causing abdominal distension. Therefore, a cup of warm water every morning is not only beneficial to health, but also beneficial to weight loss, and the cost of weight loss is relatively low.
Choose the food that suits you according to your physique.
Everyone's constitution is different, and the influence of food on different constitutions is not uniform. Therefore, friends who lose weight should match diet foods suitable for their physique according to their physical condition. We should lose weight from the inside out and improve our physical fitness. For example, people with cold constitution should not eat too cold food, because it will further lower their body temperature, and their metabolism will be unbalanced, so they will not be able to consume more calories, and the wastes and toxins in their bodies will not be completely discharged, which will make their obese constitution more serious.
A nutritious and reasonable diet.
Many friends who lose weight will choose to be vegetarian or not eat some high-fat foods when they lose weight. In fact, this method can not effectively lose weight. Because vegetarian food, such as vegetables and grains, is indeed more than meat food with the same weight, but there are also many high-calorie foods in vegetarian food, such as fried spring rolls, assorted vegetables and other vegetarian dishes mainly containing oily polysaccharides. In addition, the human body needs balanced nutrition, and often eating vegetarian dishes instead of meat dishes will lead to malnutrition and vitamin deficiency. Fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. Therefore, eating the right amount of fat will not only affect the body shape, but also benefit bodybuilding. In diet, you can choose low-fat meat such as beef, rabbit meat and poultry meat, use as little oil as possible when cooking, and choose to eat cold salad at night to reduce oil intake.
A cup of warm water or a bowl of soup before meals.
A cup of warm water or a bowl of soup before meals can properly fill the stomach, increase satiety and reduce appetite. At the same time, warm liquid food can warm the stomach, speed up metabolism, promote digestion after meals, and improve detoxification and constipation. However, it is worth noting that cold boiled water or soup should be avoided as much as possible, because cold liquid food will cause a sharp drop in body temperature and even slow down metabolism, especially for friends with cold constitution, and cold liquid food will have an impact on constitution.
Eat as little as possible after 8 pm.
Never eat after 9 o'clock. Try to finish your dinner before 8 o'clock. Protein will increase dramatically after 8 pm. If it is not digested in time, it will promote the accumulation of fat in the body, so it is best to eat it before dinner. In addition, we should also refrain from overeating and not eat supper, otherwise it will make our constitution fatter and our metabolism slower.
Burn calories by walking fast.
Walking can lose weight, but the effect is poor. Fast walking can burn calories more effectively. Let's go. Keep your posture straight. First, the feet should follow the ground, then the soles of the feet should fully land, the upper body should be straight, and the waist and abdomen should be tightened to achieve the best effect of sweating a little. If you want to improve the exercise effect, swing your arms greatly and walk 15 minutes or more at a time. Stick to this exercise for more than a month, you can lose weight effectively, but you should also pay attention. Don't suddenly give up after a few days of exercise, which will lead to short-term rebound of leg muscles and obesity. If you don't want to continue to exercise, it is also recommended to slowly reduce the amount of exercise.
Controlling diet and not exercising can make you lose a few pounds a month. No matter how thin you are, as long as you resume your diet, 100% will rebound, without exception, which is tantamount to wasting your effort.