The first stage: no food at night, milk, cereal, white rice porridge, fruit. If possible, get up and run for 30-50 minutes in the morning. Remember to stretch after exercise. If you can't insist on eating so much at night at once, it is recommended to reduce it once every three months.
The second stage: control lunch, if possible, drink a bowl of soup before meals, and then eat until 8 points are full. You will definitely be hungry in the afternoon at first, so you can eat a fruit at 3: 30, run at a variable speed (20 minutes in the middle) for more than 40 minutes, and do "flying swallow" back muscle exercise in prone position after dinner 1 hour, 2-3 groups, each group 1 0-0/5, to relieve ligament inflammation (. )+fruit, and you may be hungry in the morning, so add a fruit from 10 to 10: 30, and then keep eating like this!
The third stage: the next food calorie list, eat less high-calorie food, and calculate the daily intake if possible. Generally, the metabolism of a 23-year-old woman in a new city is about 1300 calories a day, and then calculate the daily expenditure, and strengthen local exercises such as waist and abdomen while other exercise activities remain unchanged, just stick to it! If you can, go to the gym to do equipment and shape it locally! It must have worked in the first few months, and then it's body shaping ~
PS: Be sure to stretch after exercise! Otherwise, the muscle accumulation will be finished!
Durian, mango and grape in fruit are high in calories, so eat less! If you are greedy for snacks, just eat 1-2 a day. Not if you have more. The heat is too high! When your daily intake exceeds your expenditure, your body fat will increase.
In fact, how you lose weight will have an effect, but it is difficult to stick to it! I just reduced it from 90KG to 60KG now, hehe, I hope this answer will help you!