Reasonable weight loss method will lose at least 10 pounds in January

Nutritionists believe that no matter what you control-protein, carbohydrates or fat-what ultimately reduces is calorie intake.

1. Reduce calorie intake

Nutritionists believe that no matter what you control-protein, carbohydrates or fat-what ultimately reduces is calorie intake. If a person consumes 800 fewer calories per day, they can lose 10 pounds in 6 weeks; if they consume 500 fewer calories, they can lose 10 pounds in 2 and a half months. But never lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person should consume at least 200 kilocalories every day. If the calories supplied to the body are too small, muscles will be lost. Muscles are the key to the body consuming calories and promoting metabolism.

2. Eat less meat and lose 10 pounds in 2 months

Experts point out that every 1 gram of fat contains 9 kilocalories. Compared to fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. You can replace the daily fat-containing foods such as cream with fresh vegetables, fruits, and grains. Experts believe that if you only eat 20 to 40 grams of fat a day, You can lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat, and if you eat too much carbohydrates, it will also increase weight.

3. Reduce food intake

To lose weight, you don't have to give up your favorite foods. It's important to control them. If you prefer a certain food and eat a large amount, you should pay attention to reducing the amount of each time. Instead of eating 200 grams of meat four times a week, 100 grams each time, you can eat 1200 fewer calories and lose weight significantly in about seven and a half months. It is recommended that dieters put a scale in the kitchen and put up a warning sign to remind themselves of the weight of food they consume.

4. One liquid meal a day and lose 10 pounds in 5 weeks

Generally, making liquid food is very convenient. If you eat only liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even eat two liquid meals a day. This can reduce 10 pounds in 5 weeks. But make sure that the liquid food you choose provides the nutrients and protein your body needs, and make sure you have three meals a day.

5. Walk for 45 minutes and lose 10 pounds in half a year

Stick to walking 5 kilometers in 45 minutes once a day, 5 days a week, and you can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, your weight will lose faster. Some people may say,"There is no time for a walk." In fact, time is squeezed out. Cardiovascular doctors point out that adopting this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits and drink plenty of water to replenish the body's moisture reduced due to sweating.

6. Fixed exercise

Performing regular exercise 3 to 5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you more energetic. Running, 45 minutes 5 times a week, 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 reduce 10 pounds in 4 months; swimming, 4 hours a week, can reduce 10 pounds in 4 months; cycling, 4 times a week, 1 hour each time, 15 kilometers per hour, can reduce 10 pounds in 5 months. If you haven't done regular exercise before, do less at the beginning to prevent harm to your body. If you exercise too much, you will increase your food intake, which will not achieve the goal of losing weight.

7. Strength training

Strength training strengthens muscles. The more muscles you have, the faster your metabolism will be. Weightlifting exercises for 45 minutes three times a week can reduce 10 pounds over 10 months. To avoid injury to the body, ask your coach to help you choose the right weight and develop an appropriate exercise plan. Stretch exercises should be done before and after exercise to maintain body flexibility. The weight and frequency of weightlifting can be gradually increased.

8. Combine reducing calorie intake with walking

Replacing Coca-Cola with soda can save 150 calories a day. If you add in a 45-minute 5-kilometer walk five times a week, you can lose 10 pounds in three months. If you cut more calories and still keep walking as described above, you can lose 10 pounds in 7 weeks.

9. Combine reducing fat intake with weight lifting

This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. Eating 20 grams of fat a day and lifting weights for 20 minutes three times a week can reduce 10 pounds in 3 and a half months.

10. The best choice

Based on the above nine methods, formulate a step-by-step plan that can ensure implementation. The most ideal combination plan is to control fat intake, strengthen exercise and strength training. As long as you have confidence and perseverance, you will be able to achieve the goal of losing weight, strengthening muscles, and promoting cardiovascular health and body metabolism. Reduce your calorie intake by 100 kilocalories a day, take walks 3 times a week, each time taking 30 minutes to walk 3 kilometers, and do weightlifting twice a week, each time for 40 minutes. This combination can reduce 10 pounds of weight in 5 months. Combining the three methods at the beginning may not be suitable, so try to gradually increase it. For example, add it one way at a time. (Editor in charge: Yang Miao

Internship Editor: Yan Yugeng)