Let's talk about diet first: don't go on a hunger strike because of obesity. It's absolutely useless.

Morning: Don't get up too late, because you don't have enough time to burn calories. You must eat well in the morning, and you must be full no matter how high the calories are. The premise of satiety is that the breakfast before and after nine o'clock should not be too greasy. A cup of soybean milk or milk, preferably soybean milk. Soybean milk is rich in protein and various trace elements. You should know that protein is very good for your health. Therefore, soybean milk is nutritious and not easy to gain weight. Then eat an egg, two steamed buns or sandwiches. If it is not enough, you can add some apples. Dietary fiber in apples is good for lowering cholesterol.

Noon: By noon, most of the food in the morning has been consumed. Therefore, we have to eat at noon. But lunch can't be as grand as breakfast. If you are from the North or the Central Plains, you can eat two coarse-grain steamed buns or steamed buns. Remember, it must be coarse grains! Because coarse grains can help you reduce your fat intake to the greatest extent, and you will also feel full. If you like rice in Huainan, you can eat rice the size of a fist, and you must eat more vegetables than rice. You should also eat some fat properly. If you eat meat, you'd better eat chicken, not fried! Chicken is low in fat, but the calories will increase greatly after frying. If you don't have enough to eat, just eat at most. If the above diet does not reach seven or eight points, you can eat half an apple or a watermelon, and you must remember to eat more fruits. Standing or walking for half an hour after a meal consumes excess fat.

Around 4 pm or at night, no later than 5: 30. You can eat an apple or half and a steamed stuffed bun. Never get enough to eat, and stand for half an hour after eating. Remember, never eat snacks, especially puffed food. Like potato chips or something Don't mix it with carbonated drinks, milk tea and fruit juice, because the sugar content is too high. Sugar contains a lot of carbohydrates, much higher than rice, and carbohydrates will be converted into fat. And it is best not to drink yogurt or reconstituted milk when drinking milk, because there are too many additives. It is best to drink pure milk or soybean milk. In addition, coffee is also good for losing weight. It's best to drink black coffee without anything. It is better to drink tea, especially Pu 'er tea and green tea. Tea has no fat, but it is beneficial to promote intestinal digestion and decompose calories, so it is also beneficial to drink a cup of tea after meals every day.

After eating for almost an hour, you should go out to exercise more. Take a walk or sprint first. After twenty minutes, you can try to run slowly. It is best to insist on running more than 2000 meters. I have to run at least 4000 meters every day. Of course, you may not be able to stick to it at first, but you can add it slowly, starting from 800 meters. After running, you still have to walk, you can't stop, you can't rest until you walk 1 hour. Exercise according to this plan every day, the events before and after are fixed, and the jogging time in the middle can be extended. Of course, your willpower is the most important thing, so you must stick to it. If you can't go outdoors, spread a blanket at home and run on it in situ, but the running range must not be large, otherwise it won't last long. These are all aerobic exercises, which are of low amplitude and long duration. Moreover, the time of aerobic exercise can be extended, but not less than 1 hour.

In the process of losing weight, go to a professional weight once a week and weigh yourself. It must be once a week, not too much.

That's how I lost weight. I lost 12kg in one month. Of course, persistence is most important. I wish you success in losing weight!