1, choose aerobic exercise: treadmill 8 km/h, not less than 40 minutes.

2, mountain bike weight loss mode: 30 minutes (or 45 minutes of spinning class)

It is also important to have a light diet. Don't drink or eat after ten o'clock in the evening. Early to bed and early to rise.

If you continue to reduce your holdings, you will definitely lose more than 5 kilograms a month. However, it should be noted that after losing fat for a period of time, it is difficult to lose it again. You need to persist in order to continue to lose weight slowly.