The following 1 methods are regarded by experts as the best way to lose weight. Based on the average intake of 2 calories per day. 1. Reduce calorie intake: Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is calorie intake. If a person consumes 8 calories less, he can lose 1 pounds in 6 weeks; If you consume 5 calories less, you can lose 1 pounds in two and a half months. But don't lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 12 kilocalories a day, if the heat supplied to the body is too small; You lose your muscles. Muscle is the key for human body to consume calories and promote metabolism. Second, eat less meat and lose 1 pounds in two months: experts point out that every gram of fat is 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, if you want to lose weight, you don't have to eat less. You can substitute fresh vegetables, fruits and grains for fatty foods (such as cream) you eat every day. Experts believe that if you only eat 2-4 grams of fat every day, you can lose 1 pounds in two months. However, not everyone can lose weight by eating less fat, and if they eat too much carbohydrates, they will also gain weight. Third, reduce food intake: if you want to lose weight, you don't have to give up your favorite food. It is important to control it. If you prefer a certain food and eat it in large quantities, you should pay attention to reducing the portion each time. Instead of eating 2 grams of meat four times a week, you can eat 1 grams each time, so you can consume 12 kilocalories less and lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up a warning slogan to remind themselves of the weight of food intake. Four, one meal a day, liquid food for five weeks, lose 1 pounds: usually it is very convenient to make liquid food. If you only eat liquid food or drinks once a day, you can lose 1 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. You can lose 1 pounds in five weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day. 5. Walk for 45 minutes and lose 1 pounds in half a year: insist on walking 5 kilometers in 45 minutes once a day, five days a week, so as to lose 1 pounds in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating. Six, fixed exercise: 3-5 times a week fixed exercise, can yet be regarded as a good way to reduce body fat, lose weight, increase muscle and make energetic. Running, 5 times a week, 45 minutes each time, at a speed of 17 meters per minute, can reduce 1 pounds in 3 months; Dancing, 6 times a week, 1 hour each time, can reduce 1 pounds in 4 months; Swimming for 4 hours a week can reduce 1 pounds in 4 months; Cycling for one hour four times a week at a speed of 15 kilometers per hour can reduce 1 pounds in five months. If you haven't done regular exercise before, you should do less at first to avoid hurting your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight. Seven, strength training: strength training can strengthen muscles. The more muscles, the faster the metabolism. You can lose 1 pounds in 1 months by lifting weights for 45 minutes three times a week. In order to avoid hurting your body, you should ask the coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased. Eight, reduce calorie intake combined with walking: replacing Coca-Cola with soda water can reduce calorie intake by 15 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 1 pounds in three months. If you reduce more calories and keep walking, you can lose 1 pounds in 7 weeks. Nine, reduce fat intake and weight lifting: this method can consume excess fat in the body, maintain a good body shape, grow muscles, accelerate metabolism, and promote cardiovascular health. Eating 2 grams less fat every day and lifting weights for 2 minutes three times a week can reduce 1 pounds in three and a half months. X. Best choice: According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and persist in doing it, you will certainly achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 1 kilocalories every day, take a walk three times a week, walk three kilometers in 3 minutes each time, and do weight lifting exercises twice a week for 4 minutes each time. This combination can reduce 1 pounds in 5 months. Combining the three methods at the beginning may not be suitable, so try to increase it gradually. For example, add and do one method after another. Be patient and don't rush for success. Experts point out that it is ideal for women to lose 1-.5 pounds per week, and it is appropriate for men to lose 1-2 pounds per week.