Let's start with food. If possible, turn the flour and rice you eat into coarse grains, because coarse grains absorb energy slowly, which will make you feel hungry for a long time. As for coarse grains, you can check them online. It must be remembered that snacks can't be eaten, and drinks are mainly water or freshly squeezed juice.

Morning: an egg, a bowl of oats, a banana (apple) and a glass of lemonade.

Noon: You can eat lean meat at will (meat is not the cause of gaining weight, but eating a lot of flour and rice is the root of obesity), but the most important thing is to eat 80% of the usual food.

Evening: It is recommended not to eat steamed bread and rice. If you have to eat, you can eat less, the dishes are lighter, and the staple food is vegetables and meat. Vegetables are extremely low in calories.

In fact, to lose weight, eating can only account for 30%, mainly because of practice.

First of all, you should do strength training. Only when your muscle content is high, your daily basal metabolism will be improved, which will not only help you lose weight, but also help you to keep fit after losing weight.

Push-ups on Monday are 8- 12 in each group, and each group is intermittent for 30s to 1min.

There are 25 sit-ups in each group on Tuesday, and the interval is also 30S to 1 minute. This is not to pursue the number of groups, but to keep doing it until you are exhausted.

On Wednesday, each group has 20 squats, intermittently, and does 4 groups.

Do three pull-ups on Thursday, and each group is exhausted.

On Friday, sit-ups are the same as on Tuesday.

Rest on Saturday and Sunday

What you need to do every day is running in the morning and evening. First, run for 30 minutes on an empty stomach in the morning and eat for half an hour after exercise. Remember that eating breakfast or not eating breakfast after fasting exercise will do harm to your health. Run for 30 to 45 minutes an hour and a half after dinner in the evening, depending on the situation, but not more than 1 hour.

All sports have a concept, that is, drink more water, don't feel thirsty before drinking, drink a little after strength training in each group, don't gulp water after running, and drink more times.

The lactic acid produced by strength training in the first week of weight loss will make you uncomfortable, but you must stick to it. If you give up halfway, even the best weight loss plan is nonsense. I wish you success!