Breakfast is usually milk+four pieces of toast or soybean milk+boiled eggs (nutritious and full)

Two meals for lunch+vegetables+fish or cold noodles without oil or a pancake fruit (more than seven minutes full)

Vegetable and fruit meal substitutes for dinner.

Have dinner before six.

Take a walk after dinner and stand for half an hour.

Drink less water after eight o'clock.

About sports

Do aerobic exercise

It must be done before or one hour after meals.

Exercise to lose weight should reach the heart rate of burning fat.

Fat burning heart rate can be based on your age.

Baidu calculation ~

Exercise for more than 40 minutes and lose weight when you reach the heart rate of burning fat.

Lz man?

If the boy

The best exercise is running ~ you can run for an hour in the morning.

If you want to lose weight quickly

You can add another hour at nine o'clock in the evening

Then rest for half an hour.

Just in time to wash and sleep.

of course

You can also do other aerobic exercises.

Like going. Skipping rope. Swimming and so on

If it's a girl

It is recommended to do aerobics.