Want to lose weight, first of all, aerobic is the foundation, no matter which stage of body fat, it is recommended to take about 20-40 minutes.

Why is aerobic+anaerobic effect good? Because anaerobic (strength) training can increase muscle more or less, fat is the existence of energy conservation, on the contrary, muscle is the existence of energy consumption, which is why people who exercise will not gain weight if they eat more. The more muscles, the higher the metabolic rate and the more energy consumed.

Like professional bodybuilders/athletes, we ordinary people may spend several hours in the gym or practice twice a day, so besides losing weight, it is very important for us to take in calories (diet).

High protein, more fruits and vegetables, less sugar and less oil, but it will be difficult to stick to this boring diet for a long time, so it is no problem to indulge once or twice occasionally. Your previous efforts will not be wasted because you say one or two meals.

Therefore, losing weight is nothing more than perseverance and eventually developing good living habits.