1, 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 large amount, you should pay attention to reducing the amount of each serving. 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. You can put a scale in the kitchen, put up a warning slogan, and pay attention to remind yourself of the weight of food intake.

2, daily 1 meal, liquid food for 5 weeks, MINUS 10 kg: it is very convenient to make 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.

3. Walk for 45 minutes, lose weight for half a year 10 kg: every day 1 time, 5 days a week, walk 5 kilometers every time for 45 minutes. In this way, you can lose 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 pointed out that adopting this slimming method 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.

4. 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 a proper 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.

5, reduce calorie intake combined with walking: replacing Coca-Cola with soda water can reduce calorie intake 150 calories 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.