You run 1 hour between 3 pm and 5 pm every day, and you can't stop. You can jog or not stop, and do sit-ups immediately after you finish. If you run for a long time, the effect will be better. Do not consume fat 30 minutes before jogging, and start to consume fat after 30 minutes. The longer the time, the more sit-ups you can do, preferably more than 200, which you can do at first. 100, the last 200, you will definitely be embarrassed for about a month. There is also a need to eat less rice every day, preferably 1 bowl of porridge per meal, and only 5 bowls of porridge can be used as a bowl of dry rice. You can only eat 50g of meat, preferably chicken, boiled, not fried or fried. Vegetables are best cooked, and cooking should be as far away from frying and frying as possible, because the heat of a dish of vegetables is very low, but after frying in oil, the heat will turn a lot, even higher than that of meat. A drop of oil is 9 kcal, a spoonful10g, cooking is generally more than 20g, and 3,500 kcal is a catty of fat. You can search mint calorie calculator online to calculate how many calories you eat every day, and you can't exceed 600 calories every day. A normal person consumes about 2500 calories a day. If you exercise like that, you can increase it to more than 3300. In this way, you can lose 7.8 taels of fat a day and exercise for a good day, so you must not eat more than 800 calories. A month later, you can try to search online (Abdominal Ripper X) for a abdominal muscle training gymnastics, and the effect of reducing fat is very good, but don't even think about it in the first month, you can't do 400 calories in one breath. When running, you must do sit-ups immediately after running for an hour. By this time, I was already sweating like a pig. It is the best time to lose fat. Doing sit-ups directly has no effect. It only grows muscles, but it will get fatter and fatter. This is really not a problem. As long as you can realize that the principle of losing weight is to consume calories continuously, so that the calorie consumption is greater than the intake. If you have perseverance, you can go from 9 am to 1 1. You can at least lose 1 A Jin day, and your calorie intake can't exceed 600 calories a day, but this doesn't mean that nutrition will be insufficient. You should eat less, eat more boiled and steamed vegetables, and it is best to have an apple for breakfast every day, eat less pasta and put an end to snacks. Go to Baidu to search for the calorie calculator mint, calculate how much you have eaten, and try to eat protein, which is high in vitamins and low in calories.