If you lose weight, calculate the body mass index first. The lower the body mass index, the slower you lose weight, especially in a healthy range. Aerobic exercise lasts 45-60 minutes each time, 5-6 times a week to lose weight, 3 times to maintain health or maintain weight, and do not overeat. Keep the aerobic heart rate within the range of 60%-80%X(220- age) every time.

Weight gain may also be due to increased muscle content, because the same volume of muscle is heavier than fat. You can measure the latitude of each part with a soft ruler and use the weight as a reference.

Anyway, twice is not enough. Attention, don't exercise for a long time at a time, it is easy to damage muscles and bones, and it is not easy to lose weight.