Did you eat immediately after exercise? You can eat at least 45 minutes after exercise. If you want to lose weight, you should coordinate your diet and control your daily calorie intake, which should be less than 1200 calories. After a month of persistent exercise, exercise 3 to 5 times a week, with or without oxygen. You can choose jogging or brisk walking, 6.8 kilometers per hour, and each time it can be 50 minutes to 1 hour. Then there is no oxygen. Aerobic warm-up for 3 minutes, jogging for half the time, stretching for 5 minutes, jogging. Don't neglect stretching, stretching can shape muscles and enhance their flexibility. When doing anaerobic, stretch the muscles immediately after each group. You can ask the coach in the gym how to stretch. This is their job. They won't tell you unless you ask. About 2 kilograms a month is the healthiest. You can see the changes in your body. The same muscle is different from fat. For example, if you lose 3 kilograms of fat and gain 2 kilograms of muscle, it will be completely different. Don't worry too much about your weight, but look at your fat content. Perseverance. . .