Hello. In fact, a scientific and healthy way to lose weight is really simple. It can be summarized as follows: eat less and exercise more. Eating less means: according to the calculation of three meals a day, you should eat 60% to 70% full for breakfast and lunch (you can eat some staple food properly), and you must eat less or no staple food and eat some meat properly for dinner in a day. Aerobic exercise (brisk walking and jogging) is the main exercise. Take brisk walking as an example: at first, the speed can be controlled at 70-80 steps per minute, and the continuous brisk walking is at least 67,000 steps. Finally, step by step. For a speed of1000 steps per minute, continuous 10000 steps. Jogging at a speed of 180 steps per minute. Jog at a constant speed of about 2.5 minutes every 400 meters for at least 40 to 50 minutes. Before jogging, it is best to do a full-body stretching exercise for a quarter of an hour, a warm-up exercise with a speed of 80 to 90 steps a minute and a continuous brisk walk for a quarter of an hour. It is recommended to jog half an hour before meals and one hour after meals. After that, it is best to do proper anaerobic exercise for more than half an hour every day. It is recommended to keep your heart rate at 90 to 1 10, and jog at least three or four times a week. In this way, you can lose at least six to ten pounds a month. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.