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, and jogging takes 0/80 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. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.