Our bodies obey the law of conservation of energy. The key to lose weight is to make the body's calorie expenditure greater than the calorie input, so that the body can generate a calorie gap and let body fat participate in consumption, thus promoting the decline of body fat rate and making the body slim down slowly.

So during the period of losing weight, if you eat less than 400 calories a day and exercise more, so that your body consumes more than 400 calories a day, how many pounds can you lose in a month? We can calculate:

Reduce 400 calories every day and consume 400 more calories, which means you will produce 800 more calories every day than usual. Then, your body needs to consume 30 more days *800 calories = 24,000 calories a month.

The calorie of one kilogram of fat is 7700 calories, and 24000 calories is equivalent to the calorie of 3 kilograms of fat, which means that you can lose about 6 kilograms a month.

So, what is the food calorie of 400 calories?

The calorie of a bowl of 150g rice is about 180 calories, and 400 calories is equivalent to more than two bowls of rice.

100g broccoli has 36 calories, while 100g cucumber has only 15 calories, which means most vegetables have low calories. During weight loss, we can eat more of these vegetables to improve satiety and control calorie intake.

Snacks are high in calories, and minutes can ruin your weight loss plan. For example, a serving of 100g fried chicken has 300 calories, a serving of 100g French fries has 350 calories, and a cup of 500cc caramel milk tea has 400-500 calories. We usually need to quit these high-calorie processed snacks to control calorie intake.

So, how long does it take to exercise to consume 400 calories?

1 hour walking consumes 350-400 calories, and 400 calories requires jogging for about 60-70 minutes;

1 hour jogging consumes 500-600 calories, and 400 calories requires jogging for about 40-50 minutes;

Skipping rope 1 hour consumes more than 900 calories, and 400 calories require you to skip rope for about 25-30 minutes;

Therefore, in order to improve the effect of exercise to lose weight, we need to maintain a certain exercise time and frequency, and the choice of exercise items is also very important.

During weight loss, choose exercise with high calorie consumption to improve fat burning efficiency. However, many novices have no fitness experience and poor physical endurance, so they can't control high-intensity sports. At this time, you can start with low-intensity exercise and gradually improve your cardiopulmonary function and exercise ability, and then gradually increase the intensity of exercise to make your body more acceptable and persistent.