A person normally needs about 1500 calories a day. Generally speaking, if your intake is less than your exercise consumption, there will be a difference in quantity, and you can lose weight. But because everyone's exercise is different, everyone's demand for energy is different. You can't lose weight completely by dieting in the process of losing weight. This is unhealthy and unstable. Lose weight completely by dieting, and you will lose weight obviously at first. But the side effects will be obvious, such as hair loss, constipation, fatigue, yellow face, weakness, bad temper and depression. Dieting for a long time to lose weight may also lead to overeating. Dieting will also reduce your metabolism. Eat less in the later stage of weight loss so that you won't lose weight. This is scary. Dieting to lose weight is also easy to rebound. Therefore, in the process of losing weight, we only need to make the difference between intake and exercise. Pay attention to three-point training and seven-point diet during weight loss. We should control our diet, but not our diet. In the process of reducing fat, we should avoid greasy and heavy-flavored foods. Of course, all kinds of desserts or foods with high sugar content are also prohibited. Because our body needs a certain amount of energy to maintain the basic activities of life, such as breathing, digesting food, tissue growth and repair, blood circulation and so on. In the process of losing weight, you should add enough protein. We can change the staple food from fine rice flour to coarse grains. For example, sweet potatoes, purple potatoes, cakes or bread made of whole wheat flour. Eating coarse grains is conducive to promoting the metabolism of the body. Eat more fruits and vegetables with low sugar content. Fruits should avoid tropical fruits, because these tropical fruits have high sugar content, which is not conducive to weight loss, such as cantaloupe, durian and winter jujube. Apples, pears and peaches are safe to eat. We must take enough water in the process of losing weight, because water can take away excess salt in our body. Salt will lock up water in our bodies, which will increase our weight or make our bodies bloated. Since the seventh summit is still in its infancy, we cannot leave the remaining three points behind. Exercise can promote blood circulation, enhance our basic metabolism, and help our bodies better shape and build a perfect body. Running is a very exhausting exercise. But running must last for more than 30 minutes, because in the first 30 minutes of running, sugar in the body is the first to be consumed. Be sure to pay attention to the intensity of exercise, not too much. If the momentum is too large, the body will change the pattern of fat consumption and become a new sugar consumption. High-intensity exercise makes the body in a state of fatigue for a long time, which is not conducive to our mood of losing weight and is too conducive to long-term persistence. You should also change your exercise style frequently. Multi-mode exercise can speed up the efficiency of fat reduction.