Keeping a clear head and losing weight is a long-term project. It is easy to give up directly because it has not achieved results in the short term, and it is not worth the loss. Make an exercise and diet plan for yourself according to your weight and body shape. At present, you need to do more aerobic exercise, swimming and running. If you get used to it, you can cooperate with anaerobic exercise and lose fat and gain muscle at the same time. Don't think about gaining muscle before losing weight. There are many combinations of food and drink on the Internet. Choose what you can stick to. Don't skip rice directly. You can appropriately reduce your appetite, light your diet, try to eat red meat, and ensure a balanced nutrition.