Hello. Losing weight means eating seven points less and exercising three points more. Losing weight is a step-by-step process from easy-fat constitution to easy-thin constitution. The recipe for one day is as follows: 25-30g of oil, 6g of salt, 300g of milk and dairy products, 30-50g of soybeans and nuts, 50-70g of livestock and poultry meat, 50- 100g of fish and shrimp, 25-50g of eggs, 300-500g of vegetables and 200-4000g of fruits. Eat three meals a day on time, with a ratio of 7:7:5, and chew slowly. You'd better finish your dinner before 6: 30, and don't eat or drink after 8: 00 every night. You can sleep for at least three hours after dinner every night and drink a glass of honey water half an hour before going to bed. Drink a cup of boiled water after getting up every morning. Exercise time: at the pace of 180 steps per minute, heart rate 1 80-actual age, jog continuously for at least 40 minutes at a constant speed of 2: 1 ~ 2:30 every 400 Mi Yue, and at most1hour. It is best to run every other day. Note: People who weigh more than 160 kg are advised not to run for a long time (especially on the treadmill). Fast walking, swimming, aerobics (dancing), spinning, boating and elliptical exercise are recommended. It is also best to do aerobic exercise every other day. It is best to wear sports shoes and knee pads that suit you when exercising. You can lose six to ten pounds scientifically and healthily in a month. Once you start to lose weight, you must stick to it for a long time. Otherwise, the rebound will be serious. You can rebound ten pounds a month. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.