My male is 98kg, and my height is 180. I am too fat and want to lose weight. I have already got a fitness card, and I don't know how to practice. I hope to have a scientific plan.
Losing weight is a habit. When you get used to exercise, your weight will naturally drop ~! Diet reduces high-calorie things according to personal circumstances. What do you mean by three meals? You didn't say you were too old to make a diet plan.
Pay attention to dinner when you lose fat. Don't eat anything too greasy, mainly light ~! Drink less, smoke less and stay up late less.