First of all, you should know why you are fat. Good diet and exercise are recognized as the only way to lose weight in the world.

Then there is how to reduce, how to reduce, and what to pay attention to.

1, take part in aerobic exercise every day, such as swimming, jogging, walking, cycling, aerobics and other sports, and the exercise time should exceed 40 minutes;

2. After exercise, your appetite will increase. You should play psychological warfare with yourself and not eat too much. Of course, you can't deliberately not eat in order to lose weight. If you are hungry, even if you lose weight, you will be weak and sick.

3, a reasonable diet and daily exercise, eat more red meat, fruit, drink skim milk powder, eat egg white, don't eat yellow, don't put less vegetable oil, it is best not to eat rice and pasta for dinner. These foods are high in carbon and water, and you will become fat if you don't exercise. To put it bluntly, it means eating lightly, but with many kinds and rich nutrition;

4, perseverance, losing weight is not a day or two, it needs long-term persistence, and you can see the effect every day. You can't see any effect two months before you lose weight, because you eat, drink and go out.

Everything you eat every day has calories. Every time you walk and move, you burn calories. When you consume more calories than you consume in a day, you will lose a little weight.

6. Weigh yourself every week. Write it down. What you eat, record what you do, record what you do, and summarize a little;

7. People's physiological structure will have a little impact on weight loss. After you see the effect, don't stop immediately, because people's physiological changes take a time process. For example, if you are fat now, your body will be more able to absorb calories from food. When you just lose weight, your body will still think you are fat or absorb a lot of calories. But if you persist for half a year or more, your body will adapt to the present situation. Your body just finds that you have lost weight. You don't need so many calories to make energy for your body, so your body will be less, and your absorption of food calories will be less. If you eat it then, you won't be as fat as before. This is the principle of no rebound.

This is why fat people gain weight when they eat, and thin people are not fat when they eat.

Finally, congratulations on your success in losing weight.