Hello, in order to achieve the dual effects of weight loss and fitness, we must first control our diet reasonably, formulate healthy eating rules, eat less fried food and eat more fruits and vegetables. Reduce the intake of high-calorie food, try to eat lightly and control appetite. Secondly, keep exercising every day, jog 3000 meters, jump rope for 30 minutes, and do 50 sit-ups. As long as you can persist for a long time, you will definitely see the effect. In addition, you can download some videos of yoga and aerobics from the internet, and you can practice more at home at ordinary times, which is very helpful for shaping your body.