First of all, let me make it clear to you that losing weight is not losing weight. I 180cm, 77kg, 25 years old, but nine out of ten people who saw me said I was thin and thought I was 70kg at most. Because I have always insisted on fitness, I have a lot of muscle components. You know, the same volume of muscle is three times heavier than fat, so with the same weight, more muscles will be thinner.

Secondly, according to your situation, if you want to lose weight (more professionally), you must do aerobic exercise, such as running, climbing stairs and swimming. And the time of an exercise should be controlled at one hour, at least not less than 40 minutes, so as to have a better fat-reducing effect. I suggest you buy a tape measure to measure your circumference, thigh circumference and upper arm circumference as a reference target, not your weight.

Third, go to the gym to make proper equipment, reduce weight, increase the number of times and improve your muscle quality. More muscles will increase your metabolic rate and help you burn fat (and under normal circumstances, not just during exercise).

Fourth, the most troublesome thing is coming, control diet! Don't eat high-fat food, eat more fish, lean meat and vegetables, and properly control the intake of staple food. You can exercise for an hour or two after meals, which will be better than your exercise before meals.

Five, of course! If you just want to lose weight for a short time, there is a way. I once reduced it to 63kg for Sanda competition! The solution is dehydration! Don't eat cloth and drink water, wear thick clothes to run, and make yourself sweaty, sweaty ... It's immediate, but it will grow back as soon as you eat and drink!

If you have any questions, you can ask me directly.