Nowadays, many people are troubled by obesity, so what are the recommended ways to lose weight? Which methods are effective?

Weight loss method 1: Reduce calorie intake

Nutritionists believe that no matter what you control—protein, carbs, or fat—you'll end up cutting back on calories.

If a person eats 800 fewer calories a day, he can lose 10 pounds in 6 weeks; eat 500 fewer calories, and he can lose 10 pounds in two and a half months. Anyone who is obese can easily lose weight with this method.

Weight loss method 2: Eat less greasy food

Experts point out that every 1 gram of fat contains 9 kcal. Compared to fat, carbohydrates and protein are much lower in calories per gram, around 4 kcal.

Therefore, there is no need to eat less food in order to lose weight. You can replace the daily consumption of fatty foods (such as cream, etc.) with fresh vegetables, fruits, and grains. Experts believe that if you eat only 20-40 grams of fat a day, you can lose 10 pounds in 2 months. However, not everyone will lose weight by eating less fat, and if you eat too many carbohydrates, you will also gain weight.

Weight loss method 3: Reduce food intake

You don't have to give up your favorite foods to lose weight, it's important to keep it under control. If you like a certain food and eat a lot, be careful to reduce the serving size.

Weight loss method 4: eat more liquid food

Usually, liquid foods are very convenient to prepare, and one meal a day can lead to 10 pounds of weight loss in 8 months. Liquid food should be diversified to avoid lack of nutrients.

Under the guidance of your doctor, you can even eat two liquid meals a day. Lose 10 pounds in 5 weeks. But make sure you choose liquid foods that provide the nutrients and protein your body needs, and make sure you eat three meals a day.

Weight loss method 5: lose weight

Lose 10 pounds in 6 months by walking 5 km in 45 minutes, 1 time a day, 5 days a week. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster.

Cardiovascular doctors point out: Adopting this weight loss method may increase appetite. Therefore, before and after walking, eat more low-fat foods or fresh fruit, and drink more water to replenish the body water lost through sweating.

Weight loss method 6: fixed exercise

Getting regular exercise 3-5 times a week is a great way to lose body fat, lose weight, build muscle, and energize. .

Running: 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, 3 months can lose 10 pounds;

Dancing: 6 times a week, 1 hour each time, 4 months can lose 10 pounds;

Swimming: 4 hours a week, can lose 10 pounds in 4 months;

Cycling: 4 times a week for 1 hour at 15 km/h to lose 10 pounds in 5 months. If you haven't exercised regularly before, start with less to prevent damage to your body. Excessive exercise can increase food intake and defeat the purpose of losing weight.

Weight loss method 7: Strength training

Strength training builds muscle, and the more muscle you have, the faster your metabolism will be. Lose 10 pounds in 10 months with a 45-minute weightlifting workout 3 times a week.

To avoid injury to your body, you should ask a trainer to help you choose an appropriate exercise program. Stretch before and after exercise to maintain flexibility, and the weight and number of weights can be gradually increased.

Weight loss method 8: Combining calorie reduction with walking

Replacing Coca-Cola with soda can reduce your daily calorie intake by 150 calories. Add in 45-minute 5km walks five times a week and you can lose 10 pounds in three months.

If you cut your calorie intake even further and keep the above walks, you can lose 10 pounds in 7 weeks.

Weight loss method 9: Reduce fat intake combined with weightlifting

This weight loss method burns off excess body fat, maintains a good body shape, builds muscle, speeds up metabolism, and promotes cardiovascular health.

Eat 20 grams less fat a day, lift weights for 20 minutes, 3 times a week, you can lose 10 pounds in 3 and a half months.

Weight loss method 10: The best way to lose weight

According to the above nine methods, to develop a sustainable and guaranteed implementation plan, the ideal combination is to control fat intake, strengthen exercise and strength training.