Hello, I'm 27 years old. I used to exercise for a while and taught a boy under the age of 20 to lose weight. The effect was good. You are 26 years old, 187cm. It is estimated that the normal bodybuilding weight should be around 82kg, and you are about 20kg~ overweight. Generally speaking, it is reasonable to lose weight about 1kg a week. If you are too fast, your body may not be able to adapt. If you are too slow, you will not meet the requirements. In this way, there will be obvious improvement by June 65438+ 10 ~ The general arrangement is to do aerobic exercise such as running for 20 minutes in the morning and arrange strength+aerobic 1- 1.5 hours in the evening. Because it is too heavy, it is best to run on the treadmill to relieve the pressure on the knee joint, or ride a bike ~; Strength exercises should be done step by step, and there is no focus in the initial stage. Mainly aerobic. Get up and walk from time to time at work, increasing heat consumption.

Diet is very important. Simply put, it is necessary to gradually reduce food intake and optimize food structure. In terms of three meals, breakfast should be eaten well, such as dairy products, bean products and beef. Eat 80% full lunch, don't eat greasy, and put an end to snacks; Eat less or no staple food for dinner, and eat more high-fiber foods such as vegetables and fruits to enhance satiety.

Planning needs people to do, especially to lose weight. Personally, I think the key to losing weight lies in persistence and enjoyment. Then you are not far from success. I hope it's useful to you ~ if you don't understand, you can Baidu Hi me ~