For people who are easy to lose weight, losing weight is very beneficial. Under normal circumstances, it takes about 7700 kilocalories to lose one kilogram of pure fat. If you want to lose 10 kg of meat, that is, 10 kg of fat, you need to create a calorie gap of 5× 7700 = 38500 kcal. To be safe, it will take about two months. So how to achieve effective fat reduction through these two months?

Start with diet and exercise, and pay attention to the fact that the calories in diet should not be lower than your basal metabolism. Suppose your basal metabolism is 1400 calories, then your dietary intake can be set to 1500- 1800 calories. The remaining heat gap should be recovered from exercise.

For example, if you plan to lose ten pounds of fat in two months, you need to create a calorie gap of 38,500 ÷ 60 or about 642 kilocalories per day. Then, if your basal metabolism is 1400 kcal, you will consume 1500 kcal in your daily diet. In sports and daily activities, you need to consume at least 742 kilocalories. We can do about 400-500 kilocalories of exercise every day except for about 300 kilocalories in daily activities.

So how to arrange this 400-500 kcal sports meeting more efficiently? Since it is to reduce fat, we still suggest doing strength training for the first 20 minutes, which consumes about 180 kcal, and doing high-intensity interval training such as HIIT for the remaining 20 minutes, which is equivalent to the calories consumed by running for one hour, which is about 240 kcal. Add it up, and the task will be completed in almost one day.

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