What is the safest way to lose weight?

■TOP10 Best Ways to Lose Weight The following 10 methods are regarded by experts as the best ways to lose weight. Based on an average daily intake of 2,000 calories. 1. Reduce caloric intake Nutritionists believe that no matter what you control - protein, carbohydrates or fat, what ultimately reduces is caloric intake. If a person consumes 800 fewer calories per day, he can lose 10 pounds in six weeks; if he consumes 500 fewer calories per day, he can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism. 2. Eat less fatty foods: Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight. 3. Reduce food intake: If you want to lose weight, you don't need to. When giving up your favorite foods, it is important to control them. If you prefer a certain food and consume a large amount, you should reduce the amount of meat you eat, not 4 times a week, but 200 grams each time. If you eat 100 grams at a time, you can consume 1,200 kcal less and lose 2 pounds of weight in about 7 and a half months. It is recommended that dieters put a scale in the kitchen and post a reminder to remind themselves of the weight of the food they consume. . 4. Eat more liquid food: Usually, liquid food is very convenient. If you only eat liquid food or drinks every day, you can lose 10 pounds in 8 months. The liquid food should be varied to avoid lack of nutrients. Under the guidance of a doctor, you can even eat two meals a day. This can help you lose 10 pounds in five weeks, but make sure that the liquid you choose can provide the nutrients and protein your body needs, and you should eat three meals a day. . Lose weight: Walk 5 kilometers in 45 minutes, 5 days a week. You can lose 10 pounds in 6 months. If you walk 6.5 in 45 minutes. kilometers, the weight will drop faster. Some people may say that "there is no time for walking." In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite before or after walking. Eat some low-fat foods or fresh fruits, and drink more water to replenish body water lost due to sweating. 6. Regular exercise: 3-5 times a week can reduce body fat, lose weight, and increase muscle. A great way to keep your energy up. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can help you lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can help you lose 10 pounds in 3 months. Lose 10 pounds in 4 months; swim 4 hours a week, lose 10 pounds in 4 months; ride a bike, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can lose 10 pounds in 5 months Lose 10 pounds within a day. If you have not done regular exercise before, do less at the beginning to prevent harm to the body. Excessive exercise will increase food intake, which will not achieve the purpose of weight loss. 7. Strength training: Strength training. Can build muscle. The more muscle you have, the faster your metabolism will be. 45 minutes of weight training three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help you choose appropriate weights and weights. Develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility. The weight and frequency of weightlifting can be gradually increased. 8. Reduce calorie intake and combine it with walking: Use soda water instead of Coca-Cola to reduce your daily intake. calories. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months.

If you lower your calories even more and still keep walking, you can lose 10 pounds in 7 weeks. 9. Combining fat intake with weight lifting: This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months. 10. The best choice: Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake, strengthen exercise and strength training. As long as you have confidence and persevere, you will be able to lose weight, build muscle, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush. Experts point out that women should ideally lose 1-0.5 pounds per week, and men should lose 1-2 pounds per week