I don't know if you are a boy or a girl, but I think you are a girl because you don't want to grow muscles. You didn't say what your height and weight are now, and whether you are obese or not, so I'll talk about normal methods.
First of all, the name of losing weight is not accurate, it should be reducing fat. Secondly, losing weight quickly will lose more water and some muscles at the same time, making the body thinner but invisible, and the fat reduction efficiency is not high. Losing 2 kg of fat every week is the healthiest and most reasonable way to lose weight. The important thing is that you can use abnormal psychology to fight against normal physiological needs, avoid starvation and lose weight. Finally, adding the right amount of muscle can make you burn more calories when you are not moving, which fat can't do. Don't worry about becoming a muscle stick. Lightweight and multiple muscle training will make you look bumpy, unless you are born to be a model figure of clothes hangers.
So normal can start from three aspects: exercise, diet and rest:
Exercise is mainly static yoga, dynamic aerobic training and light weight strength training;
1. Yoga should be done in the morning. Choose three simple yoga moves, repeat each move many times, and keep doing it for 40 minutes after getting up every day. The purpose is to stretch the body, which can speed up the metabolism of the body every day and make the body consume more calories. If you don't like yoga, you can play Tai Ji Chuan.
2. Aerobic training should be based on swimming or running, which can maintain the strength of the midsole for 40 to 50 minutes, and cycling and other sports can also be used. At least three times a week. At first, it will be boring. When you get used to it, you can practice aerobics to make it more interesting.
3. Light weight strength training is to use mineral water bottles as trainers (full), do some basic strength training, or do some unarmed training, twice a week, choose several movements, and do three groups of each movement for 20 times, tightening arms, thighs and hips to prevent arms from growing butterfly-shaped, pear-shaped or apple-shaped bodies, improve the body's metabolic rate and accelerate calorie consumption. If you don't want to do strength training, do aerobic exercise five days a week. If you want to lose weight quickly, you can't move.
Eat mainly in the morning, try not to eat after 6 pm, and eat fruit when you are hungry. Divide 5 to 6 meals a day, that is, eat less during the main meal and supplement healthy snacks in the middle of the main meal, which can also improve the metabolic rate of the body. Drink 2 liters of water every day, and never drink anything. Meat is mainly chicken and fish.
1, oatmeal+apple+egg in the morning, 1 slice of whole wheat bread+a small bag of milk in the morning.
2. Have rice+meat dishes 1 serving+1 serving of vegetables (in small quantities) for lunch and American almonds in the afternoon.
3. Whole wheat bread+meat dishes 1 serving+vegetable (or fruit) dinner. If possible, finish dinner before 5 o'clock.
Rest 2 days a week, go to bed early and get up early, and never stay up late.
The highest record of my fat loss is to lose 6.2 A Jin weeks, which is higher than the normal level. The way is not to eat any staple food in the diet, and exercise is no different from what is written above. Occasionally, I will add more exercise, but I will feel that my physical strength is not enough. I think I've lost muscle while losing fat, and I won't last long. In March this year, I began to exercise to lose weight, from 164 kg to 135 kg now, and I also gained muscle. In this way, I lost at least 30 pounds of fat and crossed the platform twice. I read a lot of information and did my homework before losing weight, but I still think it's best to lose 2 pounds a week and stick to it for half a year. If you develop good habits, you won't rebound, or you will get thinner and fatter, and you don't want to keep asking questions about your mother because of your body problems.