In your current situation, I suggest starting with strength training, such as squat, squat, prone leg bending, hard pulling and so on. Increase your muscle mass. Supplemented by HIIT (high-intensity intermittent aerobic exercise, combining high-intensity and low-intensity training in a short time, hereinafter referred to as HIIT).

Why do you need to do strength training first?

When you do aerobic exercise, especially for a long time, fat is a sly dog. It hides and often pulls its friends to help it. This little friend is often our most precious muscle. If you are still dieting excessively (you can't even eat your own basal metabolism), then your physical fitness will drop and your basal metabolism will slow down. Finally, you are glad to find that you have lost weight so quickly. In fact, the muscles are crying, and the fat is still standing proudly. If you are still dieting at the same time, even if you eat a little more at this time, they will immediately join the fat camp and enter a vicious circle.

In anaerobic exercise, muscles are being ravaged. When your glycogen is exhausted, fat begins to soften and decompose. In other words, fat sacrifices itself to help muscles be ravaged. What will happen if you eat high-protein food after training? It will become muscle, which means that the fat is dead or injured, and the muscle is strong, then your basal metabolism will become faster, you can't eat more fat, and then you will enter a virtuous circle.

Moreover, muscle is a big energy consumer. At rest, a pound of muscle consumes 6 calories in 24 hours, while a pound of fat consumes only 2 calories. For example, a fat man's muscle content accounts for about 30% of his body, and a bodybuilder's muscle content accounts for about 45% of his body. Even if you don't move every day, the basal metabolism can be worse than 200 calories, and two steamed buns will go out.

While maintaining daily activities, the Dallas Aerobic Research Association found that the 24-hour basal calorie consumption per pound of muscle is 30 to 50.

It must be remembered that people with the same weight, the lower the body fat rate, the faster the basal metabolism, the less likely they are to be obese and the thinner they look.

According to your description, I'm afraid your HIIT intensity is a little low.

HIIT exercise is actually an intermittent increase or decrease in exercise intensity, which can be arranged and combined by itself to some extent. As long as it is a large muscle group training (mainly hip and leg strength), alternating high and low intensity, lasting 15 to 20 minutes, you can achieve the fitness purpose of HIIT. As for the law of alternating high and low intensity, I suggest that the change interval should be short, not high intensity for 5 minutes and low intensity for 5 minutes. Because the high strength time is too long, it is impossible to guarantee the faithful completion of strength. Finally, it becomes moderate or low-intensity training. In addition, the shorter the replacement interval, the more the energy supply ratio of fat is improved.

In addition, you should also eat staple food, otherwise you won't get enough basic nutrition and gain muscle.

The specific dietary arrangements are as follows:

Supplement high-quality protein (beef, fish, skinless chicken breast, egg white, milk, etc. )

Unreasonably eating animal fat and vegetable oil, not eating pork and not drinking any bottled drinks;

Appropriate amount of carbohydrate;

Eat less and eat more. When you are hungry, you can chew an apple, cucumber, persimmon and the like.

You can eat it once a week. It's called cheating. The purpose is to prevent your body from thinking that you are in famine and reduce your basal metabolism.

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I hope I can help you.