Arrange aerobic exercise 5-6 times a week, rest and adjust, and choose one that suits you and can be done, such as running fast, walking slowly, swimming, skipping rope, ball games, riding a bike, etc. , or interspersed with 2-3 kinds of sports. Time is gradually enough from 45 minutes to the next 2 hours. If possible, you can go to the gym, where people can look at other people or chat and encourage each other.
Diet, of course, is to pay attention to hydration when exercising. You can add a little salt after exercise (if you sweat too much), and add protein-lean meat, milk and eggs (boiled) within 1 hour. Carbohydrates-rice, vegetables, fruits, potatoes, etc. ).
Specific breakfast milk+two eggs (one yolk is enough, too much can't be absorbed) whole wheat to buy steamed buns or steamed buns or something. Appropriate amount of fruit.
China's rice meat is white meat (mainly chicken and fish), and red meat is less than pork, including fat meat, so beef can be selected. Vegetables and fruits are the main products.
Try to eat less fruits and vegetables and a little chicken and fish for dinner. I stopped eating four hours before going to bed.
Adequate water, reasonable diet and aerobic exercise every day can obviously ensure that the daily intake of calories is less than the consumption of calories for two months.
There are not so many shortcuts to lose weight, relying on scientific methods and your own perseverance and perseverance. If you stick to the end, you can finally reap success. I wish you success in achieving your goal.