1, cruel, this is the most important thing, this can't be done, and the other two points can't be done.

2. control your diet. This is more important than exercise. Losing weight mainly depends on exercise, which is a serious misunderstanding. A 70kg person runs 10000m, which consumes about 600 calories. 100 gram of raw pork from lean meat to fat about 300-700 calories, with an average of 500 calories. In other words, eating100g of raw pork (2 liang) is basically a waste of10000m. This is not counting the calories of cooking oil. Think about it, running 10000 meters, few people can persist. Dinner is strictly controlled, half full and light, and this meal loves to accumulate fat. Lunch is full at 7-8 minutes, vegetarian. You can eat a better breakfast, and you don't like fat accumulation the most. Don't eat snacks, especially creamy food. A reasonable diet means eating everything and controlling everything.

3. Exercise assistance. I don't recommend running because you are heavy. It is recommended to use an elliptical machine or a bicycle for at least 30 minutes. Let's go, at least 60 minutes. Because the intensity of fast walking is low, it can be gradually increased to 120 minutes after one month.