The answer is for reference only. (About losing weight, the answer is a little long. Please read it patiently.)

This varies from person to person, there are individual differences, but also depends on the absorption of food.

Within the acceptable range of the body, if you do strenuous exercise three times a day (not immediately after meals) and do physical exercise for 40 minutes each time,

Don't eat high-calorie food, fat, barbecue.

Be sure to eat less oil, salt and sugar, and don't go to bed immediately after eating.

Eat only boiled chicken breast and vegetables at noon for a month.

You can be thinner, and you have to experience and summarize it yourself.

Try skipping rope, running, swimming, kicking shuttlecock, squatting down and walking quickly on the premise of ensuring that your body is free from diseases. Don't sit or lie down after a meal, and don't sit for a long time at ordinary times. You can try Taekwondo and leg lifts.

The diet structure should be adjusted, and lean meat should be eaten properly at ordinary times to avoid fat, high oil, high salt and high sugar. It is best to eat boiled chicken breast with boiled eggs and moderate vegetables, and avoid fruits and drinks with high sugar content and alcohol and tobacco. Ensure adequate sleep.

Within the range of strength training that the body can bear, do hip and leg exercises for one hour every day (three meals a day), 40 minutes after each meal (note, not immediately after meals), and pay attention to avoid strain during exercise.

Exercise, keep your mouth shut and keep your legs open for a long time. Don't be afraid of sweating hard, mainly three times a day. Don't be greedy and step by step. Or make appropriate adjustments according to physical fitness and start fitness from the most basic. Do lower limb yoga before going to bed at night. If you persist for a while, you can try high-temperature yoga. Exercise, you should practice weight loss exercise according to your own conditions, and it is very important to persist for a long time! Advocating a balanced diet for three meals and losing weight is a lifelong long-term project. I have always been overweight, and losing weight depends on persistence and perseverance. You must be patient. If you have time, you should move instead of sitting.

Fitness is the best way to lose weight, but you must stick to it, not afraid of sweating and hard work! Persistence is very important!

Good luck and stay with you forever ~ ~