The number of heat cards that normal adults need every day is generally between 2000 and 3500, which is more troublesome to calculate. If you want to calculate, you can buy a reference book on nutrition. The specific algorithm is roughly as follows: Step 1, count the time you take part in various activities in a day, such as sleeping, walking, mental labor, physical labor (including work intensity) and so on. , and record the duration of each activity. Step 2, look up the table, and finally calculate the daily calorie consumption according to the average number of calories consumed in each activity and the time of each activity, as well as your own weight, age and other factors. Step 3, look up the table and make a recipe according to the unit calorie value of each food, so as to balance the daily calorie intake with the daily calorie intake and ensure that the weight does not increase or decrease; If you want to lose weight, you must lose weight on this basis. For example, if you eat 900 calories less than your calorie intake every day (of course, this is a great reduction, just for the convenience of calculation), it means that the 900-calorie calorie calorie gap has to be made up by consuming body fat. One gram of fat burning can provide 9 calories, then 900 calories will consume 100 grams of fat. If you reduce 100g of fat in one day like this, you will reduce 1 00g in ten days, which means1kg, and100 days means10kg. In addition, there is another method to roughly calculate the required calories according to the labor intensity and weight. Although it is not so accurate, it is easier to master. I suggest you buy a textbook on nutrition, which has a detailed introduction.

Ten healthy ways to lose weight

First, reduce calorie intake.

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Second, eat less 1 meat and lose weight for 2 months 10 kg;

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Third, reduce food intake:

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg:

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day. Get rid of fat and shape your body.

Five, walk for 45 minutes, half a year thin 10 kg:

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Six, fixed exercise:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

Seven, strength training:

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Eight, reduce calorie intake combined with walking:

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

Nine, reduce fat intake and weight lifting:

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months. In addition, you can use Besunyen slimming tea, and exercise plus tea is better.