Diet under control, basically no problem.
If you are just starting to exercise, I suggest not setting your goal so high and lowering it appropriately. For example, 3 kilograms a month. This can reduce the possibility of physical injury.
For example, if you want to lose 0.5 kg of fat in a week, then, through pure theoretical calculation, 1 g of fat is equivalent to 9 kilocalories, which means that you will lose 4,500 kilocalories this week.
The extra energy comes partly from your exercise consumption and partly from your diet control.
How much you eat every day depends on your metabolic rate. In order to meet the energy demand, people with a metabolic rate of 5,000 kcal will eat much more than those with a metabolic rate of 3,000 kcal/day.
If you are overweight at present, but haven't seen much fluctuation for a while, you can control it like this:
for instance
At present, the academic circles think that it is safer for the average person to reduce 0.5- 1 kg per week.
If you want to reduce 5 kg and 0.5 kg per week, it will take about 10 weeks.
Losing 0.5 kg a week requires a negative energy balance of about 700 kcal per day.
Diet is reduced by 400 kcal, and exercise consumption is reduced by 300 kcal.
Eat 400kcal less food every day with the current food intake (if all of it is reduced on rice, it will be reduced by about 350g-just for example). It is suggested to reduce fatty foods first, and then reduce carbohydrates. The specific food calorimeter can be found online.
Be careful not to eat too little, which is very harmful to your health. A certain amount of carbohydrates and protein is necessary)
Then, if you used to eat faster, you should pay attention to slow down the speed of eating. Conducive to weight loss.
The most basic point of losing weight by exercise is to persist every day for more than 30 minutes. If you practice by yourself, give priority to low-intensity aerobic exercise. If you have equipment, you can use a treadmill, elliptical machine, power bike, etc. If you are obese or have bad knees, I suggest you ride a bike, because running has a great influence on your knees. Swimming is good if you can. If there are no conditions, take a walk and jog. If someone guides you, you can practice with low-intensity strength, and the effect is good.
Reduce carbohydrates and lipids in the diet, slightly increase the protein, increase the intake of vegetables and fruits, and pay attention to supplementing water.
If you have chronic diseases or other injuries, you should pay attention to rest and consult a doctor before exercise.