Let's talk about diet first. First of all, we must ensure three meals a day! If you eat less or don't eat a meal, then your body will make appropriate adjustments to reduce consumption, which is not conducive to losing weight. On the contrary, you will rebound as soon as you resume your diet. You don't have to halve your appetite for every meal. Breakfast is full, lunch.

Eat 7 or 8 minutes full, don't eat too much, eat more vegetables, you can eat some meat properly, the amount of dinner is halved, mainly digestible food, vegetarian food, meat can also be eaten properly. In addition, eating fruit about 2-3 hours after breakfast and lunch can promote the body to speed up metabolism and consume calories. Generally, you need to add meals 1- 1.5 hours before fitness. You can eat about100g of staple food and fruit, and you can eat two pieces of digestible food such as whole wheat bread, tomatoes and cucumbers, which is beneficial to providing energy for fat burning during exercise and helping to lose weight. On the contrary, fasting exercise is not conducive to weight loss. Minimize greasy food, and it is best not to eat snacks.

For your exercise schedule, 1 3-4 times a week is appropriate. Every time the schedule needs to be adjusted properly. People's bodies generally consume fat after at least 30 minutes of exercise, so it is best to exercise for more than 40 minutes ~ of course, it can't be too long ~

It can be arranged as follows: brisk walking 15-20 minutes to warm up and properly exercise all parts and joints of the body; Then do dumbbells, sit-ups and other equipment for 40 minutes-1 hour; Then, continue aerobic exercise: brisk walking, jogging, cycling, swimming, doing exercises, playing ball games, etc. Finally, proper stretching and relaxation.

The first brisk walk 15-20 minutes is warm-up. You can walk slowly at first, then gradually from slow to fast. The speed should be at least 6. Prepare for later exercises by warming up. Then do anaerobic exercise, consume a lot of calories in the body, and promote fat burning in the later stage. For strength training, it is appropriate. The weight of some instruments can be 40%-60% of their own limit weight, which requires multiple groups of exercises with less intervals and more times. You can ask the fitness instructor for specific actions, so I won't say much here. If you really don't know, you can contact me again After strength exercise, do aerobic exercise for about 30 minutes. At this time, aerobic exercise is consuming fat. The key to this modification is at least 40 minutes of anaerobic strength exercise in the middle. Perhaps anaerobic exercise doesn't sweat as much as aerobic exercise, and it doesn't look particularly intense, but anaerobic exercise consumes more calories than aerobic exercise. Proper strength exercise can increase muscle metabolism and accelerate fat burning. At the same time, you need to do some abdominal exercises properly (I will tell you the specific exercise later). Then after the strength exercise is over and the energy consumption in the body is almost the same, do aerobic exercise for a period of time to achieve the purpose of reducing fat ~ For aerobic exercise, you can change it frequently, which is beneficial to the whole body exercise ~

Finally, after the exercise, pay attention to relax and ensure adequate sleep.