To make a plan that can be implemented step by step, the most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and stick to it, you will lose weight, strengthen your muscles and promote cardiovascular health and 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 first, so try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success. Experts pointed out that it is ideal for women to lose 1 ~ 0.5 kg per week, and it is more appropriate for men to lose 1 ~ 2 kg per week. The principle of controlling calories to lose weight is calculated as follows: the human body increases 7700 calories, which is equivalent to weight gain 1 kg. Conversely, every 7700 calories consumed is equivalent to losing 1 kg of fat. So the most scientific way to lose weight is to control the calories inside and outside the body!