You're a man, right? There is really too little time for exercise. I am a woman, and I have to exercise for more than two hours every day. If you want to lose weight, you must sweat a lot. Drink plenty of water every day, preferably half an hour before meals, so that you will feel full and eat less. Don't drink plenty of water before exercise, don't drink water immediately after exercise, don't drink any carbonated drinks or fruit juice sold in the market, the sugar content is too high, and you should insist on defecation every day, so as to lose weight. If you go to the gym every day, I suggest you do more aerobic exercise, which will make you sweat a lot. Riding a bike is also good, so the effect will be faster. Grapes, cherries and mangoes are not suitable for fruits, and the sugar content is high. If you eat too much, you will get fat.

Lose weight or sit-ups.