Remember, son, fat is obtained from food, so the first thing to lose weight is to eat less and eat more. If you eat very little, you won't get fat even if you don't exercise at all. I'll give you a fat-reducing plan. If your time permits, run for 2 hours at a speed of 9 kilometers per hour every day, then rest for 10-20 minutes, and then do aerobic exercise or small weight equipment training. If you don't have time, you don't have to exercise. The most important thing is diet. Oh, I'll give you a healthy recipe to make you healthy and lose weight.

Breakfast is 220 ml milk +20g honey +3 slices of bread (30g each) +2 eggs, lunch is 130g rice+boiled vegetable leaves (pay attention to boiled vegetable leaves)+2 steamed fish (steamed fish, not fried), dinner is 90g rice+boiled vegetable leaves, drink 220 ml milk before going to bed, and eat no more than 2 apples of fruit every day. I don't know when you will start exercising. It's best to do it every afternoon. At this time, people are most excited. Many gyms also exercise at night. For example,/kloc-after lunch at 0/2 o'clock and exercising at 4 o'clock in the afternoon, you may be exhausted. Before exercise, eat 25g boiled oats, and then add 10g honey to the boiled water. Exercise for three hours, have dinner, and then it's ok. You can't lose weight by eating like this. It depends on your perseverance. It doesn't matter if you can't jog for two hours. You should walk on the treadmill for 2 hours, which is the best way to run. Running has a very good effect on reducing fat and strengthening the body. Don't eat more than what is in the recipe. You should be able to lose 5 or 6 kilograms a week. You may ask, how much is 100g rice? It costs 50 yuan to buy electronic scales on Taobao. Since you want to slim down so much, this job still needs to be done. Remember, no matter how fat you are, you must eat carbohydrates, otherwise it will seriously damage your health and you will not lose weight.