It is suggested that you can combine a variety of exercises and arrange 2 hours of exercise every day. For example, brisk walking, jogging, aerobics, swimming, jazz dancing and so on. You can do it separately, such as morning and afternoon exercise 1 hour. The daily exercise consumption is about 2000 calories.
In addition, the basic consumption of your height and weight is about 2500 calories per day. You should control your diet, abstain from greasy food and midnight snack, and control your daily calorie intake within 1800 calories.
If you spend 4,500 yuan a day and only spend 1800 yuan, you should be able to see obvious effects if you stick to 1 month.