Do strength training at the beginning of every day. You should study more and communicate with people in the free power area in the gym. Shoulders, backs and chests can't be mastered in a day or two even with a coach, and then your highlight, aerobic exercise.

A general idea is that whether you walk on a treadmill or do an elliptical machine, you can burn 1000 calories every day and make sure to finish it in an hour and a half. At first, you can burn 600 calories a day, and gradually mention 1000 calories in two weeks. At first, running is not recommended, mainly fast walking, and the speed is above 6.0. When your weight drops below 90KG, you should start running 10 minutes every day and increase it to 45 minutes once a month, and then it is more suitable to cooperate with some walking machines or elliptical machines.

Then there is the problem of diet. In principle, avoid fat, cream, fried and thickened carbonated drinks, high-sugar and oily pork carbohydrates, that is, staple food ice cream and alcohol. You can eat more beef and chicken (peeling is the best), fish and bean products (try to choose non-fried and less additives) and egg white (you can eat more every day and feed the egg yolk to the dog). These foods are high in protein and low in calories, which are the best choice for people who are losing weight. They can not only supplement your lost protein, but also satisfy your appetite. Of course, vegetables must be eaten every day, as much as possible, preferably boiled.

In the process of dieting, it is necessary to properly ingest oil, preferably raw oil, such as sesame oil (vegetable seasoning), otherwise insufficient oil and water in the stomach will cause constipation. Eat fruit properly, because the sugar in fruit is not low, and the bigger apple should have 100 calories. But moderate intake is also necessary, because if you lose carbohydrates while dieting, the supply of sugar will be reduced, and hypoglycemia and dizziness will easily occur after a long time. At this time, the role of fruit is reflected.

It is no problem to drink some drinks such as Pulse or Gatorade during exercise, especially if your exercise time is more than one hour. Replenishing water, sugar and electrolyte in time can effectively improve your exercise efficiency.

There are many ways to lose weight online, but you should adjust it according to your schedule, personal habits and your physical fitness, and get the most suitable weight loss plan.

Good luck ~