1. Reduce Calorie Intake: Cutting your daily calorie intake by 100 kcal may result in losing 4 kilograms in about 5 weeks.
2. Adjust Dietary Structure: Modify your food choices without reducing portion sizes. Replace high-fat foods with a variety of fruits, vegetables, and whole grains. Additionally, you may substitute regular meals with liquid diets, but ensure these provide adequate nutrients.
3.Outdoor exercise: Engaging in outdoor activities 3-5 times weekly is an effective way to burn body fat and boost energy levels, with each session lasting at least 30 minutes. Walking for weight loss is also beneficial—aim for at least 5 days per week, walking 45 minutes daily over a distance of about 5 kilometers. Maintain a steady pace; avoid walking too slowly.Weight Training: Strength exercises can also aid weight loss by building muscle mass. Greater muscle development accelerates the body's metabolic rate. Strength training may not be suitable for older individuals; consulting a trainer is advisable to prevent injury.
5. Hydration: Drinking water accelerates metabolic circulation and promotes fat burning. Additionally, limit sugary beverages, as their high sugar content is detrimental to health.