If you want to lose 1 kg in a week, you must consume 3500 calories in these seven days, which means you will consume about 500 calories every day. In this way, you must consume 500 calories less than the daily calories. There are countless ways to keep fit, among which the most suitable method for mature women is to start with the following tips: 1, eat oranges instead of orange juice, and throw away 1 cup of orange juice you drink in the morning, which is equivalent to 140 calories. Eating a whole orange has only 45 calories, which can reduce the intake of 95 calories. Oranges contain a lot of fiber, which can keep you full for a longer time. 2. Eat less fried eggs. Replace three whole eggs (258 calories) with four kinds of protein (64 calories) and a quarter cup of egg replacer (30 calories), so you can eat less 164 calories. If you want to eat meat, replace three pieces of ordinary ham meat products (378 calories) with three pieces of lean meat (105 calories), and you can consume 273 calories less. There is absolutely no need to give up bread as an enemy when choosing a more suitable bread, but it does need a proper choice. Ordinary two pieces of bread only contain 195 calories, while sesame egg noodles contain much more calories. Therefore, try not to be attracted by those flavored breads, and only eat ordinary whole wheat bread. If you like bread with some cheese, try replacing ordinary cheese (102 calories) with two pieces of skim cheese (32 calories), which can reduce the energy intake by 70 calories! 4. Replacing milk with coffee can reduce the energy intake by 70 calories, and replacing sugar with sugar can reduce the energy intake of 16 calories. If you take a walk before lunch, you can also burn 272 calories. 5. Some simple and easy-to-operate tips let you consume some energy to run on the treadmill for 30 minutes in the morning, or walk on unpaved roads for 30 minutes, which can consume 500 calories. You will find that your clothes are unconsciously a size smaller! Sixth lunch, fast food lovers. If you like fried chicken chops, it doesn't matter. Replacing the large size (520 calories) with the small size (230 calories) can reduce the calorie intake of 290 calories. However, I remind you, don't order a Big Mac burger (560 calories), just order a regular one (260 calories), and you can save another 300 calories. 7. Chinese food lovers eat less! Eating only half of your meal can reduce 200 calories, and then drink less hot soup after dinner. You should remember the taboos of "soup, sugar, lying down and scalding". You can walk back to the company from the restaurant and make good use of your lunch break. You can reduce 328 calories in more than one hour. 8. Change your afternoon snack. Replacing biscuits with a small bag of dried fruits such as almonds or raisins (220 calories) can reduce your calorie intake by 440 calories, or give up dried fruits and eat an apple directly (80 calories). Replacing afternoon coffee with honey water is also a long-term and effective method. If you eat 300 calories less a day, you will eat 100800 calories less a year. It's not that I don't know Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product.