I don't know how fast you mean by losing weight quickly. In your case, it will take your body more than three or four months to get rid of these fats completely. If you can stick to it, you can reach your desired figure in about a year or two, without deliberately maintaining it or rebounding. (Of course, even a good figure needs a sense of maintenance, and even a star will be afraid of gaining weight. ) I mean healthy, stable and long-term weight loss, not slimming. Losing weight at the expense of health is not worth the loss, and it will force you to give up halfway. Losing weight is a process of making yourself feel better. Believe me, your efforts in the past two years will bring you a better life. One year 12 months, it's good to lose two or three pounds a month. If you have enough determination and persistence and be hard on yourself, you can have a brand-new change in form in half a year. The simplest thing in the world is persistence, and the most difficult thing is persistence. The later time is used to gradually consolidate and let the body remember your current figure and existing living habits. You may eat more and gain some weight, but you can get back in shape with a little attention. It takes about a year or two to lose weight repeatedly. The root of losing weight must be the change of self-living habits, and there must be a plan to lose weight.

Body fat is inert. Only when you have a long-term awareness of losing weight can your body slowly remember the body after losing weight. 7 points to lose weight by eating, 3 points by practicing. What you eat is very important, and so is exercise assistance. Doing these two things will be very effective in losing weight. But the most important thing is eating. You should first reflect on your eating habits, whether you like drinking, whether you have the habit of eating snacks, and whether you like eating greasy things outside meals. Furthermore, think about whether your usual activity is too little, whether you don't like sports, don't like drinking water and so on.

In addition, you must know how many calories you can consume every day. Losing weight is a process in which calorie consumption is greater than calorie output. Conversely, the calorie output is greater than the input, which does not mean that all the weight lost must be fat. Dieting to lose weight is at the expense of muscle decomposition and water loss. This will make you gain weight easily. Your muscle loss is accompanied by a decline in basal metabolism. You wouldn't get fat if you ate a bowl of rice. If you eat a bowl of rice after muscle loss, your basal metabolism will not reach the level of consuming rice calories, and you will get fat. Basal metabolism is mainly a muscle problem. The more muscles you have, the more energy you consume, and the less likely you are to get fat. After the age of 25, the human body loses an average of 0.23kg of muscle every year, which is why the older people are more likely to get fat. The older you get, the slower your basal metabolism is. ) There is a formula on the Internet to calculate your basal metabolism, which can calculate the calories you can consume every day. Subtracting 100-200 calories from this calorie is the best daily calorie intake during your weight loss.

Then you should be familiar with how many calories each food has. A cucumber may have 18 calories, an egg may have 80 calories, a spoonful of oil may have 50 calories, a banana may have 100 calories, a sweet bread may have 500 calories, and a delicious hot pot may have 1500 calories. Calorie calculation: kilojoules *0.239= calories. The food nutrition table will have kilojoules of calories, and then you can know how many calories you will absorb according to its weight. When you do this, you may understand why drinking drinks makes you fat, and a small piece of cake makes you fat. Being small definitely doesn't mean that it has fewer calories, and not having enough food definitely doesn't mean that your calorie intake is not over the standard. With food calorie awareness, you will choose to eat more nutritious and comprehensive low-calorie videos. Such as milk, eggs, oats, fruits, yogurt, chicken breast, fish and so on. It will also avoid greasy practices in cooking methods.

Finally, exercise. Aerobic exercise for more than 40 minutes four times a week, preferably a combination of aerobic and anaerobic, will make your weight loss fruitful.

You must have a plan to lose weight. You can eat your favorite food one day a week. It won't have much impact and will help you stick to it.