First, whether it is to lose weight or gain muscle, diet is very important. Practice three points and eat seven points. If you can't avoid talking about it, you won't lose weight. But don't skip it. If you don't skip it, your metabolism will get lower and lower. You must have a balanced diet, carbohydrates+protein+vegetables. To reduce fat, we must control carbohydrates, try not to eat the mixture of sugar and oil, eat less snacks, less oil and less sugar.

Second, fitness: for the 0-based, you must first find a professional teacher to learn the movements, and don't worry about how to lose weight. It is most important to learn fitness knowledge well. Do not consider gaining muscle and losing weight, and do not pay attention to weight. It's important to look at dimensions. Nowadays, many people think that only by losing weight can they be thin. Actually, it's not. 10 kg and 10 kg muscles look different. Exercise must be accompanied by aerobic and anaerobic exercise, aerobic is muscle and water.

Third, the length of fitness: don't do too much exercise at first, just 3-4 times a week. Only within 1 hour at a time. Don't run and jump violently with heavy load, it will hurt your knees. Habitual exercise for a period of time can increase the intensity.

After fitness, you will find that the benefits are really many. As long as you love sports, there will be unexpected changes. Maybe you won't insist at first, as long as you persist, you will get something.