If you eat, make sure you don't lack three meals a day, be sure to be on time and avoid eating fat. You can eat more vegetables and lean meat, and you can only eat 60% full for dinner. If you are hungry at night, you can drink some milk or eat a little fruit.
If you exercise, you should mainly look at your own time. It is recommended that swimming+running last at least 3 hours.
At the same time, because the gym conditions are better, you can add some muscle building exercises. Muscle increases, the body's metabolism will naturally accelerate, and weight loss can be reduced faster.
RM refers to the maximum number of movements that can be exhausted.
You can mainly exercise your chest, back, thighs and arms. The RM of each movement is controlled at 2-4, and three groups at a time is enough, which can quickly increase your strength. Suggest trying diamond push-ups. Most people can only do 1-2 diamond push-ups, but most people can't do any. If you can practice strength every day, you can still achieve 5- 10 in a month.
In addition, in my own words, I lost 20 pounds in 30 days.
I breaststroke 1500m in the afternoon, jog+walk 7- 10km in the evening, and have meals every afternoon and evening.