Step by step is imperative, and it is too hasty. Your weight is a little high, 175cm, and your weight is between 68kg and 74kg. 80kg, slightly heavier, can reduce fat by running and swimming (remember, protect your knees).

Weight loss advice, swimming+brisk walking, heart rate control between 130- 155. Hold on for 25-40 minutes at a time. You must stick to it.

Suggest diet, you must control your diet to lose weight, so that you can lose weight healthily and control your diet. It is to control calorie intake (commonly known as eating less fat, eating less meat, eating more calorie-free high-fiber objects and controlling rice).

Increase protein, increase crude fiber and reduce fat intake (the less fat, the better).

Eat more protein (throw away the yolk)

Eat more coarse grains and vegetables.

Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.

0 1. Egg white+banana

02. Banana+whole wheat bread

03. Skim milk+apples+whole wheat bread