Let’s start with the conclusion that weight loss is a process that relies on willpower, eating less and moving more to consume weight.
The most important thing is to have considerable determination and action, to control their specific actions with this determination.
Specifically, eat less and exercise more, how a less eat more exercise it? I am not too believe that there is a light drink water to become fat fairy, to believe in science, energy is constant, the total consumption of the day is 2700 calories, diet intake of only 1300 calories, then necessarily consumed 1400 calories of their own fat (strictly speaking, muscle and fat), each kilogram of fat can supply 7000 calories, which means that the cumulative consumption of 7000 calories will lose 1 kilogram.
So how do you know how much you consume every day, how much you take in? The daily consumption can be calculated through the formula, the specific formula I will not list here, there are various formulas, the results are similar, you can also buy body fat scales to measure, you can just measure the body fat, you can also use your phone to see the trend of weight change. A certain east has to sell, 100$ or so. The amount of intake if you eat the store bought finished products, there will be a nutrition table.

When I first started losing weight, I consumed about 2700 calories a day and took in about 1300 calories, which is 1300 calories, about 200 calories for breakfast, equivalent to three slices of toast bread, 800 calories for lunch, equivalent to a normal meal, and 300 calories for dinner, equivalent to a serving of fruit, or a cup of yogurt with oats. Sunday lunch and dinner will eat more, after all, loose and tight combination. The first month due to the loss of a lot of water, weight loss of about 18 pounds, the next few months almost 10 pounds per month, and then almost only 6-7 pounds per month.
During the weight loss period I live quite regular, generally eat three pieces of toast in the morning, noon in the company cafeteria to eat, the evening at the beginning is to eat oats with yogurt, later my brother said that yogurt will lead to acne on the face, and oats eat more nausea, later to eat the cafeteria fruit, and then the fruit also do not want to eat, on the point of take-out salad or something, in short, is to keep the dinner calories at about 300 calories.
The weight loss period is also to work with exercise, although the role of exercise in the entire weight loss period only accounted for less than 1/3, but exercise can strengthen the body to prevent weakness and illness during weight loss. I only did some strength training at home for the first month, and then I heard the gods say that strength training consumes too few calories, and I ride a bicycle about 10 kilometers a day.