It's simple. I'll teach you a method. You can go to the gym every day on your own time. Anyway, it is best to exercise for about 6 hours a week. The most important thing is diet. I'll give you a fat-reducing recipe, which is harmless to your health. This is the method that my former coach told us, and I used this method, and the effect is very good.

1 low-carbohydrate, low-fat and high-protein fresh vegetables (less oil, can be washed with water) 2.5 liters of water. Sleep for 8 hours

7: 30 100g pure oatmeal, a fruit, a cup of low-fat milk or a cup of sugar-free soybean milk.

10: 00 A cup of yogurt and an apple.

12; 15 fish180g vegetables 200g rice 50g

15; 00 a cup of yogurt and a fruit.

19: 00 skinless chicken breast 180G, 200G green vegetables.

Skim milk or a cup of soybean milk or yogurt at 22:00.

Less oil, less starch, less sugar. These three are taboo. Eating more during weight loss will make you fat.

After losing weight, you can exercise for three hours a week and eat properly. Eat 7 points full every meal, you can eat more meals without rebounding. You don't have to be as strict as you were during your weight loss. You can lose 7 pounds a month, no problem. This is within the safe range. Losing too much weight in a month is bad for your health and easy to rebound. Losing weight is a slow process. Don't worry, I wish you success.