The following 10 weight loss methods are regarded by experts as the best way to lose weight. Based on the average intake of 2000 calories per day.

Weight loss method 1: reduce calorie intake.

Nutritionists believe that whatever you control-protein, carbohydrates or fat-will ultimately reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in 6 weeks; If you consume 500 calories less, you can lose 10 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 1200 kcal of heat every 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.

This method of losing weight can be easily achieved by every obese person.

Method 2: Eat less fatty food.

Experts point out that every 1 g of fat equals 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 replace the fatty food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you can lose weight 10 pound within 2 months. However, not everyone can lose weight by eating less fat, and if they eat too much carbohydrates, they will also gain weight.

Method 3: 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 200 grams of meat four times a week, you should eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose your pounds 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.

Method 4: Eat more liquid food.

Usually, it is very convenient to make liquid food. If you only eat liquid food or drinks once 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 have two meals a day. This can reduce 10 pounds in 5 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.

Method 5: Lose weight.

Stick to 1 time five days a week, and walk 5 kilometers in 45 minutes each time, so that you can lose 10 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.

Weight loss method 6: fixed exercise

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscles and make you energetic. Running for 45 minutes five times a week at a speed of 170 meters per minute can reduce 10 pounds in three months; Dancing, 6 times a week, each time 1 hour, can reduce 10 pounds within 4 months; Swimming for 4 hours a week can reduce 10 pounds within 4 months; Cycling four times a week at a speed of 1 hour and 15 km per hour can reduce 10 lb 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.

Weight loss method 7: strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Weight lifting for 45 minutes three times a week can reduce 10 pounds within 10 months. 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.

Weight loss method 8: reduce calorie intake combined with walking

Replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking as mentioned above, you can lose 10 pounds in 7 weeks.

Weight loss method 9: reduce fat intake and weight lifting.

This method of losing weight can consume excess fat in the body, keep a good figure, increase muscles, speed up metabolism and promote cardiovascular health. Eating 20 grams less fat every day and lifting weights for 20 minutes, three times a week, can reduce 10 pounds in three and a half months.

Weight loss method 10: the best way to lose weight

According to the above nine methods, make a plan that can be implemented step by step, and 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 calorie intake of 100 kcal every day, take a walk three times a week, walk three kilometers in 30 minutes each time, and do weight lifting exercise twice a week for 40 minutes each time. This combination can reduce 10 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.

Key Tips: It is ideal for women to lose1-0.5 pounds per week, and it is appropriate for men to lose1-2 pounds per week.