(1) From the aspect of life: 1, eat less high-fat food: experts point out that every 1 gram of fat is 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). 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, and if they eat too much, they will get fat. 2. Lose weight: 1 time every day, walk 5 kilometers for 45 minutes every five days, so that you can lose weight 10 kg in six months. If you go 6. 45 minutes and 5 kilometers, 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. 3. Weight loss products: There are many weight loss products on the market now. How to choose one that suits you is very important. The more popular products on the market are Youxian natto, Lotus Leaf Zhen and Besunyen slimming tea. Judging from the audience's experience, it has proved to be effective, but we can't just rely on them, we can only rely on diet and exercise in daily life to lose weight. The real meaning of obese people is not overnutrition, but malnutrition. The body lacks nutrients that can help fat metabolism, and it takes in too many nutrients (calories) that can be converted into fat every day. A process of change will eventually lead to obesity. Therefore, to lose weight, we must balance nutrition, strengthen nutrition that can help fat metabolism, and reduce the intake of nutrients (calories) that are easy to get fat. Eating well (high nutrition) and eating less (low calorie) is the key to the success of diet to lose weight. 5, fixed exercise: 3-5 times a week fixed exercise is a good way to reduce body fat, lose weight, gain muscle and create energy. 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. 6, to ensure adequate sleep, lack of sleep will affect the body's metabolic function. People who sleep less than 4 hours a night will have more difficulty in breaking down carbohydrates. 7. Reduce calorie intake combined with walking: Replacing Coca-Cola with soda water can reduce calorie intake by 65,438+0,500 calories 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. 8, fasting: fasting is very unscientific, although it has certain effects, but the harm to the body is very great, it should be said that it is not worth the candle. Warn all friends who need to lose weight not to choose fasting. (2) 10 Small ways to improve weight loss 1. Laughter is the most popular weight loss magic in Korea because it affects 80 groups of muscles and can bring weight loss effect! 2, kelp and coffee are treasures in weight loss products! The combination of the two can stimulate the body to eliminate excess fat and achieve the purpose of slimming. 3, eat more radishes, because radishes contain spicy ingredients, which can promote the metabolism of body fat and reduce the accumulation of body fat. 4, propanol diacid in cucumber, this substance helps to inhibit the carbohydrate in food from being converted into fat in the body, so eat more! 5, making tea with California candied dates and pink roses every day can promote metabolism and remove fat in the stool and gastrointestinal tract. 6, if you don't eat anything, you can't. You only eat honey bananas every day, and the calories are far lower than dinner. Naturally, I lost weight. 7. Apples are sacred to lose weight, so many people use them for dinner! Insist on eating only one or two apples for dinner, and the effect will be obvious. 8. Try to open your mouth as wide as possible, make a whistling mouth shape, narrow your lips as far as possible, protrude forward, repeat it ten times, and your face will become smaller! 9, grapefruit is rich in vitamin C, sugar is not high, if you eat a grapefruit instead of a meal, it is easy to lose weight. 10, when climbing stairs, one step or two, you will soon feel sore thigh muscles and firm hips. Come and have a try! That's all. I hope it helps you.