Generally, the consumption of ordinary men is 1700 calories, while that of women is 1500 calories.

A normal person needs 2000-2200 calories a day for basal metabolism.

On this basis, it is calculated that men need to exercise at least 300-500 calories a day, and women need 500-700 calories.

(The above data calculation is for reference only. According to personal reasons, the data will lead to deviation, mainly based on the actual situation. )

Next, I teach lz several ways to eat.

The simplest thing is to eat less and eat more meals, that is, eat less every meal and shorten the interval between meals.

For example, I used to eat 800 calories for breakfast, 1000 calories for lunch and 400 calories for dinner.

Now we only eat 400 calories for breakfast, 400 calories for lunch, 500 calories for lunch before dinner, 500 calories for dinner, 200 calories for dinner and 200 calories after exercise.

Know the principle and then teach LZ several simple fitness methods.

First of all, HIT and compound groups are most suitable for beginners.

HIT, also known as compact group, literally means to increase the peak of your heart rate in a short period of time (20-30 days).

Specific methods include self-weight squat jump, push-up jump and lunge jump.

Usually, an action lasts for about 25-30 times or 5- 10d * 10SET, and the interval between groups is 15-30s.

As for the compound group, the simplest one is the abdominal muscle compound group, also known as the core compound group.

The main methods are sit-ups, sit-ups and leg lifts, sit-ups and leg lifts, and touching ankles with hands. This is the most famous one. Handstand push-ups (This movement is more difficult, I can only finish 8 at present).

LZ can choose 3-4 movements to exercise according to his physical condition, each movement is 30 times * 3 sets.

I am currently handstand *8+ supine leg lift *30+ sit-ups *30+ supine ankle touch *30.

Lz can refer to my scheme in combination.

Finally, take care of LZ: losing weight is not a diet, but you can't eat hard, as long as you let your body achieve basic metabolism.