Exercise: mainly skipping rope: skipping rope at least 2000 times a day, divided into three groups. A group of about 600 people. Do it in the morning, afternoon and evening. You can see the effect in about 15 days.

But maybe you can't jump that much at first. You can start from 100, increase slowly, and try to jump enough at one time.

At the same time, you can jog and walk quickly, and you can lose excess meat. What about this exercise? It's best to last for 30 minutes.

Diet: Eating more fibrous food in the diet is not easy to get hungry, and it is easy to keep the three meals regular and quantitative. Also, don't eat fried, greasy, too sweet and salty food, because these are natural enemies to lose weight!

Don't overeat and sit for half an hour after meals. At least 6 glasses of water a day, boiled water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth.

If you still don't know where to go, how to become a fitness instructor, ask questions.

I hope my answer can help you, and I hope it will be adopted!