1, lower calorie intake Nutritionists believe that no matter what you control - protein, carbohydrates or fat - it is the calorie intake that is ultimately lowered. If a person consumes 800 calories less per day, he or she can lose 10 pounds of body weight in six weeks; 500 calories less can result in 10 pounds of body weight loss in two and a half months. But do not lose weight too fast, otherwise it is very dangerous. It must be known that each person should take in at least 1,200 kilocalories per day, if the supply of calories to the body is too little; you will lose muscle. Muscle is the key to the body to consume calories and promote metabolism. 2, eat less 1 mouth meat 2 months to lose 10 pounds: experts pointed out that every 1 gram of fat 9 kcal. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight do not have to eat less, can be fresh vegetables, fruits, grains instead of daily consumption of fat-containing foods (such as cream and other foods), experts believe that if you do only 20-40 grams of fat per day, you can lose 10 pounds of body weight in 2 months. However, not everyone can lose weight by eating less fat, and if carbohydrates are consumed in excess, they can also cause weight gain. 3, reduce food intake: to lose weight, no need to give up favorite foods, it is important to control. If you favor a certain food and consume a large amount of food, then we must pay attention to reduce the portion each time. Instead of 200 grams of meat four times a week, 100 grams per serving will result in 1,200 kcal less, which will result in a significant weight loss in about seven and a half months. It is recommended that dieters put a scale in the kitchen, post a reminder slogan, pay attention to remind themselves to ingest the weight of the food. 4, 1 meal a day flow of food 5 weeks to lose 10 pounds: usually, flow of food production is very convenient. If there is a meal every day only consume fluids or drinks, it can be in 8 months to lose 10 pounds of weight. Streaming food should be varied so as not to lack nutrients. Under a doctor's supervision, it is even possible to have two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. However, make sure that the chosen liquid food can provide the body with the required nutrients and proteins, and make sure that you have three meals a day. 5, walk 45 minutes six months to lose 10 pounds: adhere to five days a week, once a day, each time in 45 minutes to walk 5 kilometers, so that you can lose 10 pounds of body weight in six months. If you walk 6.5 kilometers in 45 minutes, the weight loss is even faster. Some people may say, "I don't have time to walk". In fact, time is squeezed out. Cardiovascular doctors point out that the use of this method of weight loss may increase the appetite. Therefore, before or after the walk, you can eat some low-fat food or fresh fruit, drink more water to supplement the body due to reduced sweating water. 6, fixed exercise: 3-5 times a week for fixed exercise, is not a good way to reduce body fat, reduce weight, increase muscle, make energetic. Running, 5 times a week, 45 minutes each time, 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 have not done regular exercise before, do less at first to prevent injury. Exercise too much, will increase the amount of food, which also can not achieve the purpose of weight loss. 7, strength training: Strength training can build muscle. The more muscle, the faster the metabolism. Three 45-minute weight lifting workouts per week can reduce weight by 10 pounds in 10 months. To avoid injuring your body, ask a trainer for help in choosing appropriate weights and developing a suitable workout program. Before and after the exercise to do stretching exercises to maintain body flexibility, weight lifting weights and times can be gradually increased. 8, reduce calorie intake and walking combination: to soda instead of Coca-Cola, daily intake of 150 kcal less calories. If coupled with 5 times a week, each 45 minutes of 5 km walks, you can reduce 10 pounds of body weight in 3 months. If you reduce the calories more, still maintain the above walks, you can reduce 10 pounds of body weight in 7 weeks. 9, reduce fat intake and weight lifting combination: this method can consume excess body fat, maintain a good body shape, muscle growth, speed up the metabolism, and promote cardiovascular health. Eat 20 grams of fat less per day, lifting weights for 20 minutes, 3 times a week, you can reduce your weight by 10 pounds in 3 ? months. 10, the best choice: According to the above nine methods, to develop a step-by-step and can guarantee the implementation of the plan, the most ideal combination of programs is to control the intake of fat, strengthen the exercise and strength training. With confidence and perseverance, the goal of reducing weight, building muscle, promoting cardiovascular health and muscle metabolism can certainly be achieved. Reduce your calorie intake by 100 kcal per day, go for a walk 3 times a week, spending 30 minutes on 3 kilometers each time, and do weight lifting exercises twice a week for 40 minutes each time. In this combination, you can lose 10 pounds of weight in 5 months. Doing a combination of all three methods at the beginning may not be very comfortable, so try adding them gradually. For example, add one method to another. Be patient and don't rush.