First, anaerobic exercise: kneeling push-ups in groups of 20, doing 3 groups. Roll up the abdomen in groups of 20 and make three groups. The tablet is tired.

Then aerobic, jogging or riding a bike or elliptical machine for 40 minutes ~

Finish stretching.

Diet: Eat normally at noon in the morning and have a vegetarian dish, a small bowl of rice or porridge for dinner.

Don't eat too much sweet food, McDonald's and KFC can't eat it for sure ~ it's ok to eat it once in a while ~ no more than twice a month.

I used the above method and didn't go hungry. I lost weight in three months 12 kg. Now I insist on exercising three times a week, and my diet is out of control and there is no rebound.

Losing weight depends on exercise for four points and diet for six points.