Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes 800 calories less, 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.

Method 2: Eat less 1 meat and 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.

Three ways to lose weight and 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.

Weight loss method 4, daily 1 meal, insist on losing 10 kg for 5 weeks;

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 10 kg in five 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.

Five ways to lose weight, walking for 45 minutes, losing weight for half a year 10 kg:

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 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.

Six ways to lose weight, 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 for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds 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 in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg 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.

Weight loss method seven, 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.

Eight ways to lose weight, reducing calorie intake combined with walking:

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

Losing weight is also very learned, one of which is several "periods" in losing weight. Understand them and make good use of them, and you will get closer and closer to losing weight! !

They are: 1) fast weight loss period 2) slow weight loss period 3) physiological period 4) bowel cleansing period 5) platform period (all summed up by themselves, and the name is a bit rustic.

1) Rapid period: As the name implies, it refers to two weeks after the end of menstruation. During this period, metabolism is very fast. As long as you pay a little attention to diet and exercise, you can easily lose weight and it is not easy to rebound.

2) Slow period: the week after the rapid period is the third week after menstruation. The physiological period is coming, and the metabolism is slow. Many precursor symptoms of physiological period are that eg is prone to hunger, bloating, laziness and bad temper. During this period, we must control our appetite, avoid overeating and eat normally. When you are hungry, you can eat snacks and other foods to relieve hunger! It is not easy to lose weight during this period, mainly maintenance!

3) Physiological period: In the most painful period for girls, avoid strenuous exercise, spicy food, cold drinks and other irritating foods, avoid drinking tea, develop a good schedule, eat normally, and properly supplement some sugar, with balanced nutrition. Because iron, calcium, vitamins and protein will be lost in this period, it is necessary to supplement foods containing these substances in the diet. It's okay to eat more in the meantime, but don't overeat. But foods that affect sexual function cannot be eaten! Such as water chestnut, water bamboo, wax gourd, Chinese kale, bracken, rabbit meat, black fungus, hemp seed and so on.

4) Intestinal cleaning period: after dinner and after dinner, you can choose yogurt for one day, porridge for one day, apple yogurt for two days or

Strong-waisted people: the diet of three meals a day should be arranged reasonably, and those indigestible meat, poultry and eggs should be eaten less. Even if they want to eat, they should eat in Chinese food. If they eat at dinner, they get fat easily. Dinner is mainly vegetables and fruits, and it stops at eight. Don't rush to sleep after dinner. There should be at least 3 hours between dinner and going to bed. Remember: don't eat midnight snack just because you are greedy.

Big-bellied people: Because of too much nutrition and too little calories, there is no balance between "import and export", which leads to too much nutrition accumulating in the abdomen and making it "suddenly pop out". The key to make the "big belly" slim is to change the diet structure on weekdays and generally grasp the principle of "less meat and more vegetables, and eat as little as possible". It is best to stop eating once a week. In order to prevent the stomach from being "wronged" when stopping eating, you can eat a small amount of fruit.

I collected these. I hope some places will help you. Eat less and exercise more. The combination of the two will soon lose weight, and it will remain after losing weight, otherwise it will be fatter if it rebounds ~ ~ ~ I am also losing weight now. Let's work together.