1, it is best to lose weight before breakfast in the morning during running time, because it will keep your metabolism at a relatively high level all day.

2. Eat as little as possible at dinner and try not to eat foods containing fat and sugar.

3, the meat is loose, I suggest you increase the strength of your whole body muscles. Such as push-ups, dumbbells, squats, sit-ups and other exercises.

4, diet: the staple food is moderate, no more than 300 grams a day, try to eat at breakfast and lunch, you can drink some porridge at night; Eat more soy products and drink high-protein foods such as milk and soybean milk. Control fats and foods high in fat and sugar.

5, insist on exercise, will definitely lose weight. But the exact number depends on your current body mass index, and everyone will be different. Most overweight people with a body mass index of 25 lose weight through exercise, which can be reduced to about 24 a year.