A principle that you must follow to lose weight ~ the intake should be less than your basal metabolism plus your daily consumption, otherwise you will gain weight.

Starting from the body's basic metabolism, we should keep normal work and rest, regular diet, and keep the healthiest state, so as to achieve the highest basic metabolism of the body. Proper anaerobic exercise can increase your basal metabolism (muscle is a big energy consumer). Generally, at rest, 1 kg muscle can consume about 15 kcal energy in 24 hours, while 1 kg fat can only consume 4 kcal energy in 24 hours).

From the beginning of daily life, in addition to basic daily activities such as walking to work and doing housework, we can maintain the current amount of exercise (not necessarily running, but also doing other things) and daily diet, and we can change the diet structure (9 kcal/g of fat, 7 kcal/g of alcohol, 4 kcal/g of carbohydrate, 4 kcal/g of protein and 2 kcal/g of dietary fiber) without being hungry.