There are two options. You can lose weight by cycling for two hours at night, and you can lose weight by running for half an hour or an hour every second. You must stick to it, and you will lose weight in a month. I went from 180 to 145 a month ago. Do 40 sit-ups before going to bed at night, eat more every morning, eat less at noon and don't eat at night. If you lose weight, remember to scream in your stomach at night, and you can't eat, or you will lose weight and go to the gym to get in shape, or you will lose weight and get fat, leaving only skin. Do more sit-ups I lost weight in order to serve in the army. Now I go to the gym every day!