Fake~! Weight loss method 1. Reduce caloric intake

Nutritionists believe that no matter what you control - protein, carbohydrates or fat, what you ultimately reduce is caloric intake. If a person consumes 800 fewer calories per day, he or she can lose 10 pounds in six weeks; if he or she consumes 500 fewer calories per day, he or she can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism. This method of losing weight can be easily achieved by every obese person.

Method 2 to lose weight: Eat less fatty foods:

Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight.

Lose weight method 3: Reduce food intake. Intake:

If you want to lose weight, you don’t have to give up your favorite foods. The important thing is to control them. If you prefer a certain food and consume a large amount, you should pay attention to reducing the portion each time, not every time. Eat 200 grams of meat 4 times a week instead of 100 grams each time. This will save you 1,200 kcal and reduce your weight in about 7 and a half months. It is recommended for dieters to eat in the kitchen. Put a scale and put a warning sign to remind yourself of the weight of food intake.

Method 4 to lose weight: Eat more liquid food:

Usually, it is very convenient to prepare liquid food. If you only have one meal a day of liquid food or drinks, you can lose 10 pounds in 8 months. The liquid diet should be varied to avoid nutritional deficiencies, and you can even eat two liquid meals a day in 5 weeks. Lose 10 pounds within a day, but make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day.

Methods to lose weight:

Walking 5 kilometers once a day, 5 days a week, within 45 minutes each time, you can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, you will lose 10 pounds. Decline faster. Some people may say "there is no time for walking." In fact, cardiovascular doctors point out that this weight loss method may increase your appetite. Therefore, you can eat something low-fat before or after walking. Food or fresh fruits, and drink more water to replenish body water lost due to sweating.

Weight loss method 6. Regular exercise:

Carry out regular exercise 3-5 times a week. , it is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can reduce 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months; swimming, 4 hours a week, can lose 10 pounds in 4 months; cycling, 4 times a week, 1 hour each time, can lose 10 pounds in 4 months; At a speed of 15 kilometers per hour, you can lose 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent damage to the body. Excessive exercise will increase your food intake, which will not achieve the goal. To achieve the purpose of losing weight.

Weight loss method 7: Strength training:

The more muscles you have, the faster your metabolism will be. Lift weights for 45 minutes three times a week. Exercise can help you lose 10 pounds in 10 months. To avoid injury, you should ask a coach to help you choose an appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased.

Method 8 for weight loss: Reduce caloric intake and combine it with walking:

Replace Coca-Cola with soda water, and you can reduce your daily caloric intake by 150 kcal. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months. If you lower the calories even more and still keep walking, you can lose 10 pounds in 7 weeks.

Weight loss method 9: Reduce fat intake and combine weight lifting:

This weight loss method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. Blood vessel health. Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months.

Methods to lose weight 10. The best way to lose weight:

Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake. Enter, strengthen exercise and strength training. As long as you have confidence and persevere, you will be able to lose weight, build muscle, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time.

This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush.

Experts point out that women should ideally lose 1-0.5 pounds per week, and men should lose 1-2 pounds per week.