Your current physical condition is seriously beyond the normal standard, and you need to lose weight as soon as possible. I suggest that you choose non-impact aerobic equipment such as swimming, cycling or walking machine at first, and each time lasts no less than 20 minutes, and then gradually increase the exercise time. At the same time, you can cooperate with some simple strength exercises, such as flat support, kneeling push-ups, horseback riding, or equipment training of various large muscle groups to ensure that the frequency of exercise is not less than 3 times a week.

Diet is the key. During weight loss, the diet should meet the following requirements:

1) energy control: appropriately reduce dietary calories and increase exercise consumption, so that the calories consumed by the body are less than the calories consumed. Eat regularly, eat regularly, and don't be hungry.

2) ensure a certain amount of staple food intake every day: staple food is the key to ensure the normal metabolism of the body. If the amount of staple food in the diet is too low or completely absent, then the body will reduce metabolism, which is not conducive to weight loss and has a great impact on health. The staple food is mostly coarse grains rather than flour and rice (white rice, pasta, etc. ).

3) Ensure the supply of nutrients such as protein: To ensure the high-quality protein needed by human body, milk, eggs, bean products and lean meat are all good sources of protein. The special thermal effect of food in protein can promote the body's metabolism and make the body consume more calories. It is not advisable to consume more than 2 egg yolks every day to avoid excessive cholesterol intake.

4) Maintain a certain amount of food: A certain amount and quantity of food can reduce psychological stress and hunger. Reduce high-sugar, high-fat and high-calorie diets (such as fat meat, animal offal, alcohol, cakes and desserts, carbonated drinks, fried foods and various snacks). ), and increase the intake of foods rich in dietary fiber, such as vegetables, fruits and coarse grains (corn, sweet potatoes, potatoes, brown rice, millet, oats, yam and beans), which are bulky, full and low in calorific value.

5) Eat less and eat more: adding meals in the middle of three meals becomes 5-6 meals, and each meal is 7-8 minutes full. Eating less and eating more meals can improve the metabolism of the body, which is not easy to cause hunger, and can also prevent excessive calorie intake caused by long dietary intervals. You can choose simple foods such as coarse grain bread, fruit and dairy products for dinner, and try not to exceed 19 for dinner.

6) Diet and cooking methods: The daily diet and cooking methods should be as light and less oily as possible to reduce the calories of food. Use less cooking methods such as stewing, frying and frying.

7) Daily drinking method: drinking a small amount for many times can ensure normal metabolism in the body. At the same time, lack of water is easy to confuse hunger and thirst, so drinking a small amount of water many times helps to suppress appetite.

8) Choice of similar foods: similar foods should be low in calories. Like meat, choose chicken, fish, beef and other low-fat lean meat, dairy products choose skim milk.

In addition, develop the habit of drinking soup before meals and fully chew food when eating. Chew fully, chew slowly, and you will soon feel full, which is very effective for losing weight.