2. Exercise: Every aerobic exercise lasts for more than 30 minutes before you can burn fat. On weekdays, we will find that we lose weight after jogging, but that is not "losing weight", but "reducing water". Because we sweat a lot when we exercise. Because of the sweat, we lost weight, not gained weight. This must be noted. I suggest you buy a "windbreaker", which is airtight after wearing, and is available in sportswear stores. Put it on and wrap yourself up before jogging. This method is widely used in professional teams. For overweight athletes, let them wear "windbreakers" and keep running, and the effect is very good. When jogging, control your own speed, don't covet speed, pay attention to persistence, you can run for 30 minutes at first, and gradually increase the time with your body's adaptation, but not less than 30 minutes. Don't drink plenty of water after exercise. Exercise thirst is often caused by insufficient oral saliva when breathing, and it is only "dry" rather than "thirsty". In the marathon, we haven't seen athletes drinking water during running. Most of them are "gargling". You can borrow this method.
In addition, it is necessary to cooperate with strength exercises, preferably in the gym, where there are good fitness equipment. Strength training can effectively convert fat into muscle. In addition, you can also carry out swimming training, which is also persistent and does not need to be fast.
3. Work and rest time: don't go to bed late and get up late, go to bed early and get up early. It is important to keep good living habits.
4. Other aspects: As for the plan, I don't know your working life, so I can't make a plan for you. You can arrange your time reasonably according to the above three parts. Exercise is not recommended at noon, and a proper lunch break is conducive to afternoon training. Don't do strenuous exercise before entering the water at night, so as not to cause nervous excitement and affect the quality of sleep.
Don't be in a hurry to lose weight, but step by step and persevere. This will be a painful process, but it is also a process of tempering perseverance and will. Stick to it until the end and you will find that great changes have taken place in the whole person, both physically and psychologically. Still bless you, I hope what I said above can be useful to you. Wish you success!