Calories consumed > calories consumed, you can lose weight The key to weight loss is that “energy intake” is less than “energy consumption”, or as we often say, “eat less and exercise more”. According to the weekly weight loss rate of 0.5 kg weight loss is more healthy. What is this concept? Want to lose 0.5 kg of body fat need to burn off about 3500 calories, on average, to the daily, about 500 calories. This means that theoretically, you consume 500 calories more than you take in each day and you can lose weight at an even rate. Eat foods that feel full and have fewer calories, and you will definitely lose weight. “Eat less” is not about starving yourself, but about eating less in a scientific and healthy way. For example, a small spoonful of sesame sauce (15 grams or so) is equivalent to the calories of a small bowl of rice, a bowl of sesame sauce is about 100 grams when eating hot pot, which is equivalent to eating 6 or 7 bowls of rice. A bowl of sesame sauce is not likely to fill you up, but not when you switch to other healthy, low-calorie foods, such as a bowl of milk cereal with a hard-boiled egg. This is satiety, and foods that are filling usually have two characteristics: large size and high fiber, protein, and water content. For example, vegetables, potatoes, and oats are 90 percent water and fiber, which can fill your stomach quickly. There are also fish, nuts, beans, eggs, these types of foods are rich in protein, eat a moderate amount of high-protein food every day, you can make your heart very satisfied, not hungry to lose weight, eat or very OK. If you are hungry, try to prefer high-protein foods, such as yogurt, eggs; or corned beef, can better promote the body to provide more heat consumption of these digestive-resistant foods, more conducive to weight loss. 10,000 steps a day, you will definitely lose weight! Not only reduce the diet, reasonable exercise can also help us improve physical fitness and the body’s metabolic rate. It is best to control the diet as the basis, and then add some moderate amount of small exercise. For example, drink water from a small cup can stand up more times; find a colleague to talk about work can walk to his desk; and friends to chat can be about in the park, while strolling while talking, rather than choose a restaurant. Dr. Thompson of the University of Tennessee asked 80 women to participate in a study, first measuring their height, weight, BMI, waist and hip circumference, and then they wore a pedometer every day and recorded the day’s walking figures every evening. After seven days, it was found that those who walked more had less body fat, a lower BMI and a smaller waist-to-hip ratio. Walking is the best way to exercise, 6,000 steps a day to balance the ratio of intake to consumption, or 10,000 steps a day if you are trying to lose weight. With an intake of 1200 calories per day, it is certain as well as certain to be thin! According to our calculations, in order to be thin, it is necessary to consume 500 calories per day more than the calorie intake. Now, we will tell you how to do it. The daily consumption of calories should be the base consumption + exercise consumption. There is a simple formula to calculate the basic consumption: Daily calorie consumption = (655 + 9.6 x weight + 1.9 x height – 4.7 x age) x activity factor The general activity factor for people varies from 1.1 to 1.3, for women who work in offices and exercise less, the activity factor is about 1.1 and for people who exercise more, it is about 1.3. Take for example a 30-year-old woman who is 4050 px tall and 60 kg, Weight 60 kg, little exercise, you can calculate it like this: Basic consumption by calculation is about: 1500 calories; plus exercise consumption: 10,000 steps per day, about 200 calories; equal to total calories consumed per day: 1700 calories; minus 500 calories (based on calories consumed to be 500 calories more than calories taken in); equal to calories taken in per day: 1200 Calories. What can I eat for 1200 calories? Breakfast: 200g purple potato porridge, 70g cucumber with sauce, 50g boiled egg, 100g fruit; Extra: 100g yogurt; Lunch: 200g rice, 100g fried broccoli, 50g shredded potato, 50g white chopped chicken, 50g scrambled egg with tomato; Extra: one chocolate with nuts, 200g fruit; Dinner: 100g rice, 100g lettuce with garlic, 100g cabbage with hot and sour, 100g steamed fish. Steamed fish 100g; extra meal: 100g of fruit.