The best known and most commonly used weight control method is calorie counting. Its theory is simple: fat loss occurs when energy consumed exceeds energy taken in. The average normal weight male requires about 2,500 to 3,000 calories per day, while for women it is between 2,000 and 2,300. If we consume less than this number of calories, then the energy stored in the fat cells will be used, and once the stored fat is reduced, we will gradually lose weight. And the rate of loss depends on the number of calories consumed daily. It’s easy to calculate that each l gram of stored fat provides about 90 calories of energy. If you need 2300 calories a day, but only 1800 calories, then the difference in your calories is 500 calories. This means you can lose 3500 calories a week, or 0.4 kg of body weight. 1, diet without hunger strike hunger strike to reduce weight is useless, if you do not eat and have a difference of 1500 calories a day, after a few days, you are too hungry to continue the hunger strike, you will see what you want to eat, and then destroy the entire diet plan. Weight loss must also take into account nutrition. You should include vitamins, minerals, protein, carbohydrates and fats in your menu, otherwise you will get a slim body, but become malnourished, rough skin, or serious diseases, it is not a good deal? Regardless of any kind of diet plan, you need to make sure that you are getting enough leafy green vegetables. Eat at least one meal a day with a variety of different lettuce salads, like carrot tomatoes, lettuce, collard greens, mushrooms, cucumbers, celery, green or red peppers, and so on. Also, learn to make low-calorie salads for variety. In addition, you must eat one or two slices of fruit a day, some lean protein foods such as meat, fish or chicken, duck and two slices of whole wheat bread to obtain the rich complex of vitamins contained therein Bo is very important for dieters who need high energy. Liver, which is rich in vitamin B complex, is also the best food for dieters, and it is best to eat it two or three times a week. If you are constipated, add 3 teaspoons of bran to your daily food. In this way, you can control your calories as you wish, even if you reward yourself by eating a piece of chocolate a day. You should prepare a calorie counting chart for yourself, always compare the calories of the food you eat for reference. And remember how many calories you eat at each meal. At first, you must carefully count and weigh your food until you are familiar with the baseline amounts and calorie counts of each meal. Then, you will be able to naturally consume the ‘calories’ within the limit. To determine the ideal calorie limit, you must first know how much weight you want to lose, followed by how physically active you are, and finally how habitual you are in eating large meals. If you eat a lot and are very active, and the weight you want to lose is 11 kg or more, you are better off reducing more than 1500 calories a day. If you do not eat much, the weight you want to lose is less, and your physical activity is not very high, you only have to reduce 1000 calories. If you are able to discipline yourself and do not consume too much energy, then plan your intake to be 800 calories from Monday to Friday and 1300 calories on Saturday and Sunday, so that your diet will be more compatible with your family life. You may find that replacing three meals a day with smaller, more frequent meals is a better way to eat. In addition, this method of eating will speed up the passage of food through the digestive system. The key to weight loss success is consistency. The calorie limit method, the LL’ fast weight loss diet, is more sustainable. 2, the basic principles of calorie reduction (1) set a daily (or weekly) calorie limit for yourself, and follow it. In a notebook to record everything you eat and drink, and add up the number of calories they contain. (2) Stick to a regular eating pattern, eating 3 to 5 times a day, and if possible, try to eat lighter meals; (3) Include a serving of high-protein foods such as beef, pork, fish or chicken and duck in your daily calorie limit; (4) Eat plenty of green vegetables, and if you are adding salad dressing, it is best if it is low-calorie. When hungry between meals, chew on some raw, crunchy celery, cucumbers or carrots; (5) Eat two slices of whole wheat bread a day; (6) Don’t add unnecessary fat to your food and bake or boil it instead of frying it; (7) Try to avoid alcohol except for an occasional small glass of unsweetened white wine; (8) Don’t eat high-calorie starchy foods such as cookies, cakes, pasta and desserts. These foods are high in calories but low in nutritional value and can be replaced with lower calorie foods; (9) If you suffer from constipation, eat rice bran or wheat bran; (10) Take your weight every week and write down the results on a notepad. It is best to measure in the morning after you wake up and before you get dressed. Calorie measurements can be difficult to judge unless you have carefully weighed your food and compared it to the calorie chart. For most people, it is enough to know the calorie content of different foods. For example, a “small” apple may weigh 8, 11 or 14 grams, depending on the variety and season. Green apples also contain less sugar than ripe apples.