Calculation formula of standard weight: female: (height-100) x 0.8 = standard weight male: (height-100) x 0.9 = standard weight. On this basis, according to age plus or minus 10% of the weight is within the normal weight range and below1. Based on an average intake of 2000 calories per day. First, reduce calorie intake. Second, eat less high-fat food. Third, reduce food intake. Fourth, eat more liquid food, but ensure that the selected liquid food can provide the nutrition and protein needed by the body, and ensure three meals a day. 5. lose weight. 6. Exercise regularly. 7. Strength training. 8. Combine reducing calorie intake with walking. According to the above methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you are confident 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 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success. No matter which way to lose weight, it must be in line with healthy weight loss. The so-called healthy weight loss means that you can't lose weight at the expense of your health. Balanced nutrition will burn fat, otherwise it will only consume muscles, such as dieting. The lost muscle will rebound immediately. There are three points: according to the definition of the World Health Organization (WHO), the so-called healthy weight loss must meet three standards: First, it must be pure fat and protect water and muscles. 2. Reduce fat and gain muscle at the same time, (improve muscle fineness, compactness and elasticity, and prevent skin relaxation after fat reduction) 3. Reduce fat while enhancing the functions of various organs of the body (rather than just not hurting the body obviously). To lose weight, we should first pay attention to the reduction of body fat, followed by the change of posture, and finally the change of weight (losing weight cannot be a diet, losing weight does not mean losing weight).