Breakfast should have carbohydrates, green vegetables and milk.
Eat a fruit in the morning
At noon, one serving of carbohydrate, one or two servings of vegetables (ordinary cooking is enough, not too greasy) and one serving of lean meat.
Eat fruit in the afternoon
In the evening, one fruit and vegetable, one milk or yogurt.
One serving =2, and one serving of milk is about 250ml.
The principle of reducing fat diet should be less oil and less salt, but too little vegetable oil intake will affect skin elasticity, so it must be eaten in moderation. There is also milk calcium supplement, which must not be less! ! ! Eating more high-fiber foods is very helpful for reducing fat, such as celery.
And everyone's basic calorie consumption is different every day. The amount I give you should be almost equal to or less than your basic calorie consumption. Plus exercise, you can lose weight every day as long as you stick to this diet.
Speaking of sports, I suggest you start with something simple. I don't know how your physical fitness is. The gym will usually send you one or two physical examination courses. To put it bluntly, it is to help private teachers sell customers. But a physical examination should be very important for you.
What shenbaise529 said is actually the basic process of general fitness instructors taking members to reduce fat, but it is too general and needs to vary from person to person, and the information you give is not comprehensive enough, so it is difficult to give you a specific plan. I share my experience with you, hoping it will help you.
First of all, according to your physical fitness, you can try to walk fast on the treadmill first and stick to it for an hour at an acceptable speed. Attention, it's walking, not running!
By rights, you need a smooth strength training process. But I think it is difficult to guarantee this without a coach. If you don't do it well, you may grow into a muscle mass. So don't try yet.
There are many aerobics classes in every gym. Personally, I prefer aerobics, jazz, street dance, boxing and belly dancing. These are fast-paced aerobics classes, which are suitable for young people and will be addictive as soon as they learn. Don't say that you can't coordinate well, and don't say that you can't learn, even at the beginning. Take your time. If you participate in these activities, it should be good for you.
Yoga and Pilates are also properly practiced. After every exercise, I regard them as relaxation.
Generally speaking, under the condition of maintaining a moderate diet, you go to the gym three or four times a week, each time you run 1 hour, do exercises 1 hour, and finally have a yoga or pilates, which is a lot of exercise ~! Enough ~!
Finally, we should pay attention to prevent sports injuries, don't use brute force, don't have a hard time with the body, and don't make it too comfortable. This is the way to lose fat. We have to fight against the body, but we have to give it some sweetness from time to time. If one day it really fails, then we will be really dumbfounded ~!
Still have to say: if possible, please hire a coach. I feel that having an excellent fitness instructor will make your body-building and fat-reducing process much easier, and you will take fewer detours.