Sorry, I'll just copy and paste. The main reason is that the method I recommended to others is also the core content, and I don't want to fight again. The main thing you should pay attention to is diet. Eat less starch, not let you go on a diet.

Teach you a simple method. Diet plus moderate exercise. It will be effective in two weeks.

The diet is low in starch.

Breakfast eggs+soybean milk+fruits and vegetables.

The amount of rice for lunch is halved. If you want to feel full, eat more vegetables, celery is the best.

No starch for dinner. Eat fruits and vegetables (cucumber \ pitaya \ apple ...) 9~ 10, with 2~3 servings of meat (both red meat and white meat are acceptable).

Then exercise. 30 V-shaped sit-ups a day. Then add one a day. After 3 weeks, 5 1 must be completed. Abdominal pain should also be persisted.

The best method for chest is push-ups. Two groups at a time, 20 in each group. Add 2 every day.

You can also add 30 minutes ~ 1 hour jogging at night like me. 3 km to 7 km. Run all at once.

At the beginning, you can have a rest every 800 meters, but it must reach 1 times 1 .5 km within1week.

The most important thing is persistence. After 3 weeks, your appetite will decrease and you can lose weight.

This is how I shape myself. I can keep in touch.

1 month lost weight 15kg. I went to winter last year 188kg 182CM. Now I 164kg.

Summer should be more convenient.