First of all, we should roughly infer our basal metabolic rate. Female basal metabolic rate =66 1+9.6X body weight (Kg)+ 1.72X height (cm)-4.7x age; Male basal metabolic rate =67+ 13.73X body weight (Kg)+5X height (cm))-6.9x age; According to the basal metabolic rate and your daily activity intensity, you can calculate your daily energy consumption.

I dance for 30 minutes before going to bed every night. I'm sweating all over. This method of losing weight is unreasonable. The so-called weight loss is to make the energy intake less than the energy consumed, that is, eat less and exercise more.

It is observed that when the exercise time exceeds 40 minutes, the body's fat begins to mobilize. When it is less than 40 minutes, glycogen is mainly consumed, and the weight loss effect is minimal. Besides, this kind of exercise can make your appetite big, and it is very painful to control your diet. Of course, it is much better to exercise like this than not to exercise at all.

Exercise intensity should be controlled above 1 hour per exercise. You jumped for 30 minutes and broke out in a sweat. The intensity of exercise seems a little high.