Top 10 Ways to Lose Weight

1. Reduce caloric intake:

Nutritionists think that no matter what you control (such as protein, carbohydrate or fat), you finally reduce caloric intake. If a person reduces 800 cal intakes each day, he’ll lose 10 pounds within 6 weeks; if he reduces 500 cal intakes each day, he may lose 10 lbs within 2.5 months. But you must avoid reducing too quickly, otherwise it is very dangerous.

2. Eat less fat foods:

Experts say that 1 gram of fat is equal to 9 therm-calories. Compared with fat, the caloric contents of carbohydrate and protein calories per gram is much lower. Therefore, you don’t have to eat less. You can eat fresh vegetables, fruits, cereals in place of daily fatty foods, such as cream. Experts believe that if people can eat 20-40 grams of fat every day, they will lose 10 pounds within 2 months. But not every person can lose weight by less fat intake. If you take in too much carbohydrate, you’ll also become fat.

3. Reduce food intake: To lose weight, without giving up favorite foods, it is important to control not to refuse your favorite foods. Experts suggest placing a balance in the kitchen and putting up a slogan to remind you of food intake.

4. Eat more liquid food:

It is convenient to cook liquid food. If you only eat liquid food or drink one meal a day, you’ll reduce 10 pounds during 8 months. Liquid food should be diversification in order to avoid the lack of nutrition. Under the guidance of the doctor, you can even eat liquid food two meals a day. This can reduce 10 lbs in 5 in 5 weeks. But ensure that liquid food can provide nutrients and proteins for your body. Moreover, be sure to eat 3 meals a day.

5. Walking:

If you walk 5 kilometers in 45 minutes and 1 time each day, 5 days per week, you’ll lose 10 pounds in 6 months. If you walk 6.5 kilometers within 45 minutes, then your weight loss will be faster. Cardiovascular Doctor Points out: using this method to lose weight may increase the appetite. Therefore, before or after walk, you can eat low-fat food or fresh fruit and drink plenty of water to supply body moisture.

6. Regular exercise:

It’s a good method to do regular exercise 3-5 times per week to reduce fat, lose weight, increase muscle and make energetic, for example, running, swimming and cycling. If you haven’t carried out regular exercise, you should prevent physical injury. Excessive exercise will increase appetite, and thus you can not lose weight.

7. Strength training:
Strength training can enhance muscle. More muscle will accelerate metabolism. 45 minutes weight lifting exercise 3 times a week could be reduce 10 pounds in 10 months. To avoid hurting the body, please invite a coach to help select the appropriate weight and develop appropriate training plans. Do stretching exercises before and after exercise in order to maintain the flexibility of the body. You can gradually increase lifting weight and its frequency.

8. Reduce caloric intake combined with walking:
You’ll reduce 150 kcal calories intake if you drink soda water instead of Coca-Cola. Simultaneously, if you walk 5 kilometers in 45 minutes and 5 times each week, then you’ll lose 10 pounds in 3 months. If you reduce more calories intake and combine with above walking exercise, then you’ll lose 10 lbs within 7 weeks.


9. Reduce fat intake combined with weight lifting:
This method can be consumed excess body fat, maintain good stature, grow muscle, speed up metabolism and promote cardiovascular health. If you reduce 20 grams of fat intake per day and go on 20 minutes weightlifting 3 times a week, you’ll reduce 10 lbs in 3.5 months.

10. The best selection:
Based on the above 9 kinds of methods, you develop a step-by-step plan to carry out. The best combination is to control fat intake and strengthen exercise and strength training. As long as you have confidence and perseverance to do it, you will succeed in losing weight, strengthening muscles and promoting cardiovascular health and metabolism.