Those who are prone to obesity can lose weight by reducing their caloric intake, walking for 45 minutes a day, doing regular exercises every day, taking strength training, and combining lower caloric intake with walking.

1. Reduce caloric intake

Nutritionists believe that regardless of controlling protein, carbohydrates or fat, what ultimately reduces is caloric intake. If a person consumes 800 fewer calories, he can lose 10 pounds in six weeks; if he consumes 500 fewer calories, he can lose 10 pounds in two and a half months.

But be careful not to lose weight too fast, 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.

2. Keep walking for 45 minutes every day

Insist on walking 5 kilometers in 45 minutes, 5 days a week, once a day, and you can do this in 6 months Lose 10 pounds in 2 days. If you walk 6.5 kilometers in 45 minutes, your weight will drop faster. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating.

3. Perform fixed exercises every day

Performing fixed exercises 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running 5 times a week for 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 reduce 10 pounds in 4 months; swimming, 4 hours a week, can reduce 10 pounds in 4 months; cycling, 1 hour each time 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, you can lose 10 pounds in 5 months.

4. Take strength training

Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help choose the 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.

5. Reduce caloric intake and combine it with walking

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

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