Suppose your daily energy intake is basically the same as your own basic energy consumption. The basic energy consumption is about 1800 calories for men and 1200 calories for women. 1 kg fat = 7,700 calories to lose weight 5 kg per month = 38,500 calories per month, and daily calorie consumption = 38,500/30 = 1284 calories per day1284 calories per day is quite difficult. Running requires running about 15 km and riding a bike. Anyway, you have to ride 50 kilometers a day to achieve the goal of losing 2 kilograms by exercising every month. 2 kg of fat/month = 15400 calories, and daily calorie consumption = 15400/30=5 14 calories. The difficulty is ok. Running takes about 6 kilometers, and riding varies from person to person. I wish you success in losing weight! The following is my personal opinion. Take me for example. I consume about 400 calories in exercise every day, and I lose 0.4 kg in four days, with an average daily weight loss of 0. 1 kg. I ate a sumptuous dinner during the period, so I can lose more than 3 kg a month. If I want to lose 5 kilograms in a month, I should consume at least 400 calories every day. I shouldn't eat after 7: 00 p.m. or after exercise. It's better to exercise at night. For reference only. I weigh 186kg, and my body fat is reduced from 35.6 to 23.4. I burn 65,438+0,000 calories every day, and then add five movements with equipment. Each movement has five groups of 65,438+02-65,438+05, for fear of muscle loss. When eating, you must control not to overeat, and you can eat meat occasionally! Losing weight is very expensive. 1 month, exercising every day. I hope I can help you! ~ One kilogram of fat =7700 calories! You can consume almost one kilogram of fat in 20 days! This is just pure exercise consumption! Fat intake is greater than exercise consumption and you can't lose weight! So pay attention to the energy intake can not be too much! The necessary energy for human body every day is about 1800 calories! I'm on a diet now, and I'm still overweight. From mid-August, I lost 6.8 kg in September. There are two preconditions: 1: Never eat fried barbecue, such as fried chicken, fried dough sticks and mutton skewers. 2. Don't eat those with high sugar content for breakfast, such as egg tarts, Oreos, various desserts, and various sugary drinks: how to eat them. Today, I still had McDonald's bacon and egg burger+preserved egg porridge for breakfast. Lunch: The staple food must be eaten, such as 250-350g rice. Because I cook by myself, lunch is mainly a variety of vegetables, such as rice at noon today+vegetarian fried carrots +5 boiled prawns dipped in vinegar, and the intake is well controlled by myself. For every kilogram I lose, I will improve my lunch, stew a fish and make a fish-flavored shredded pork. Dinner: It is best not to eat staple food for dinner. I usually eat millet porridge+fermented bean curd, oatmeal+boiled eggs+whole wheat toast+tomato and egg soup, boiled corn+skim yogurt and the like. Eat less fruit, all fruits contain sugar. Secondly, it is exercise. I have been exercising every day since I lost weight. Starting from the walking machine, I walked at a brisk pace of 6 kilometers per hour. Up to now, I jog 5 kilometers every 35 minutes. Jogging for 8 kilometers once a week. You can download a KEEP with a running tutorial. Because I am a heavy person, even though I have lost a lot of weight, I still have 82KG, so I think I can accept losing 6KG a month. Eat and drink normally, and exercise with moderate and high intensity. When I get below 80KG, I will change the structure of dinner, eat some staple food properly, and stick to losing 3KG a month. At the same time, I will pay special attention to the status of fat. The above is my little experience of losing weight now, I hope it will help you.