I'm retired now. I guess I ate too much (less than before! ? How can it be compared with the previous period of long-term and massive exercise ...)
Try to eat less sweets and fried foods!
Three meals a day, balanced nutrition, no snacks!
Keep exercising for 30 to 45 minutes every night. You can start with a small amount of exercise and gradually increase the amount. It is better to sweat. Go to sleep after exercise 1 hour and never eat again. If you feel thirsty, you can drink a glass of water, but don't overdo it.
If you want to lose weight, you must work hard. If you can insist on exercising once in the morning and once in the evening, the effect will be better!
Also pay attention to whether the stomach is unobstructed and whether there is a habit of defecation at a fixed time every day.
Usually it is the most ideal state to defecate half an hour after waking up in the morning.
This can be achieved in a number of ways—
In addition to paying attention to diet and balanced nutrition mentioned above,
Drink a glass of water on an empty stomach every day to clear the intestines, and add a little salt according to personal habits;
Pay attention to rest, ensure enough sleep and keep a good relaxed and happy mood!
Finally, I wish you success! :)