This situation is very similar to that before I lost weight. 15 weighed 200 Jin, and now weighs 140. Let's talk about my weight loss method.
Push-ups are the most suitable exercise for male compatriots with more fat in the chest and abdomen, which can not only reduce fat but also shape the body. Push-ups can fully exercise the chest and abdomen muscles. Make 20 yuan a day at first, and then gradually increase it. Finally, you will find that it is not a problem to make 300 or 400 pieces a day, and there will be obvious muscle contours in the chest and abdomen. If you find it really difficult, you can also practice from lying in bed and holding up your upper body with your arms. Hold on for ten minutes. In any case, the most important thing is persistence. At first, everyone will feel sore muscles, but after two or three days of pain, they will feel that they have adapted a lot. If you can stick to it every day, as long as you add a small amount of sit-ups, the effect will be very obvious within half a year. Of course, running is the first choice for leg weight loss, but it is not suitable for people who are too fat, so as not to lose weight after muscle training. Taking a few books between your legs in your spare time will also have a good effect, such as watching TV (losing 60 pounds in four months).
In order to pursue efficiency and speed, eat more protein in the diet and reduce the intake of fat and sugar. If you want to eat sweets, you should eat xylitol, such as Coca-Cola's zero degree and Wrigley's Yida, which are all essential snacks to lose weight (of course, excessive intake of xylitol is harmful to your health, and the landlord will consider this method himself).
It is best to exercise in the afternoon to lose weight, so the effect is the most obvious. At the same time, be careful not to rest for too long, for example, when you feel a little hot, don't stop, because your body has entered the stage of preparing to burn fat. For example, the effect of doing 50 push-ups at intervals of 1 minute and 1 hour is totally different. Therefore, it is still the most critical word-persistence.
These are some of my experiences when I lost weight. They are certainly not very comprehensive. If conditions permit, I can go to a professional weight loss institution for consultation. Finally, I wish you an early slimming success.