First of all, what you need is not a fitness plan, but aerobic training to improve metabolism and physical function.

Now you need more than 30 minutes of aerobic exercise. The improvement of metabolism and cardiopulmonary function can help you get more fat-reducing effects, increase muscle and physical endurance, and contribute to the next stage of anaerobic resistance training.

The other is to control diet, reduce oil, sugar, fiber and fruit, sleep for 8 hours, quit smoking and drinking, and stay up late.

The most important thing is to learn the structure of eating less and eating more. Every meal is 6 minutes full, but you can eat 6 meals a day. Eating when you are hungry can help you improve your metabolism.