It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce weight 10 kg in 5 weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

Reduce calorie intake

Nutritionists believe that no matter what you control, protein, carbohydrates or fat, you will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 kg in 6 weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Reduce food intake

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Eat less 1 meat, lose weight for 2 months 10 kg.

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Fixed exercise

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week at a speed of 170 meters per minute for 45 minutes each time, and you can reduce 10 kg in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg for 4 months; Cycling four times a week, each time 1 hour, each hour15km, and you can reduce10kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

Walking for 45 minutes, losing weight for half a year 10 kg.

5 days a week, 1 time a day, walk 5 kilometers in 45 minutes each time, and you can reduce 10 kg in 6 months. If you walk 6 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Reducing calorie intake combined with walking

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add five 45-minute 5-kilometer walks a week, you will lose weight 10 kg in three months. If you reduce more calories and keep walking, you will lose weight 10 kg in 7 weeks.

Reducing fat intake by lifting weights

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes, three times a week, and you will lose weight 10 kg in three and a half months.

optimal portfolio

According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce weight 10 kg within five months. It may not be appropriate to combine the three methods at first, and try to increase them gradually. For example, add and do methods one by one.

Be patient and don't rush for success. Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.

Excerpt from I want beauty network