Fitness and weight loss is a long-term exercise. If conditions permit, we should stick to it every day. Since you want to lose weight, you should also control your diet. You can eat more in the morning, such as milk, soybean milk, beef and bread, to increase the content of protein. Eat more vegetables at noon, take four dishes and one bite of meat as the standard, and drink some liquid food such as millet porridge at night. It's best not to eat dry or eat less. Exercise properly and eat coarse grains 2-3 times a week. I believe you can achieve the goal of fitness and weight loss. Thank you.