First, I will give you a diagnosis and use the body mass index to evaluate whether you are obese or not. Body mass index = weight (kg)/[ height (m)]2, that is, weight divided by the square of height. For China people, 18.5~23.9 is normal, 24~28 is overweight, and over 28 is obese. You are still in the overweight range, but for the sake of future health, you'd better drop to the normal range.
Take 23 as an example, you need to subtract 85-23 * *1.77 *1.77 =12.94 (about 13kg).
Use diet control and exercise to lose weight at the same time.
Diet, you are very unreasonable. It is absolutely impossible not to eat in the morning. On the surface, you will miss a meal. However, due to long-term fasting, you will often eat the same amount of breakfast and lunch at noon, and the absorption rate will increase. And in the long run, it is easy to suffer from diseases such as gallstones.
The correct calorie ratio of three meals is 3:4:3. You can't eat less at that meal, as long as you eat less at each meal.
Give you a 6-month weight loss plan. The heat energy consumption is13 * 7700 =100100 kcal.
It is planned to reduce the energy intake by 300kcal per day, which is equivalent to a steamed bread of 20 taels. The total amount for six months is 300* 180=54000kcal.
Total energy of sports trumpet:100100-54000 = 46100 kcal.
Exercise 4 times a week for 26 weeks 104 times.
Each energy consumption is 46100/104 = 444 kcal.
Running at 8km/h takes about 23 minutes to run for 3 kilometers, and the consumption per minute is about 1 1.9kcal, so the total energy consumption per time is 1 1.9*23=274kcal.
Just make sure that other sports can consume the remaining 170cal energy.
Most of these exercises you use are about 5METs, with a total practice time of 30 minutes, which should completely consume this energy.
Finally, it is your persistence!
I believe that you will definitely achieve the effect of losing weight according to this method. Come on!