1, walking 20 kilometers consumes about 1000 calories, and reducing fat 1 kg consumes about 3850 calories. Under the same diet, you can lose weight 1 kg in 4 days. However, it is best to stick to losing a pound a week, which is not easy to rebound and does little harm to knees and feet.

2. Jogging: Consume 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.

3. Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.