One kilogram of fat is almost equivalent to 7700 calories, which means you need to consume 7700 calories to lose one kilogram of fat. [ 1]
Reduce calorie intake by reducing the amount of food per meal. Pay attention to the energy value indicated on each food label, so that you can master the calorie intake.
Eat less meat and snacks. This can help you metabolize faster and reduce the excess fat stored in your body.
Do aerobic exercise, such as jogging, mountain climbing, swimming and cycling. This can speed up metabolism and consume calories.
Remember, exercise can lose weight, but exercise alone is not enough. You must eat less at the same time to achieve the effect of losing weight. Don't skip meals. If you miss a meal, your body will go into hunger mode. In this state, your body will tend to store excess fat to cope with hunger.
Think of metabolism as fire and food as fuel. If you want to make the fire stronger, you need to add some sticks, newspapers and firewood. If these things are not provided, the fire will go out. Similarly, if you go on a diet too much, your health will get worse every day, and you will lose more than you gain.
It's best to eat four or five meals a day, eat less and eat more, instead of two or three meals a day, because eating more will take more time to digest food.
You can have a snack between meals. This can ensure the steady progress of metabolism. Eat some healthy snacks between meals: a little fruit, such as bananas, apples, a cup of yogurt, nutrition bars, carrots and hummus, or a light salad.