The recipe is actually very simple. Avoid frying ice milk fat pork I viscera vegetable soup, thicken carbonated drinks and high-sugar foods, and avoid beef, chicken, fish, vegetables, dairy products and bean products. Try to eat less staple food, with no more than 2 A Liang per day.
You can choose from two recipes. First, don't eat after noon, and shut up after lunch every day. You can't eat anything except white water and one or two vegetables or fruits before going to bed, but you can still eat enough in the morning and noon. The principle of eating is from the top.
The second method is to eat less and eat more. Relatively speaking, this method is more scientific, but it is a bit troublesome and difficult to control. Specifically, you have to eat about five meals a day, and the calorie intake per meal is about 300 calories, which is about the amount of two small boxes of yogurt with whole wheat bread, or a big banana plus one or two apples, or a vegetable tuna salad. Eat a meal every four hours to ensure that you will not be hungry all day. Eating less and eating more meals can fully ensure your metabolism and make your metabolism level more vigorous all day, which is not less than that consumed by a lot of dieting.
Exercise, you can divide the daily exercise into two parts, do it in the afternoon or evening, for example, at 10 in the morning, go to the gym for an hour at a speed of 6.0, and then do several groups of waist and abdomen training. Then go home and rest for lunch. Go to the gym at four or five in the afternoon. Do waist and abdomen exercises for half an hour and 40 minutes first, and then go to the elliptical machine (don't underestimate the elliptical machine, I always adjust the resistance to 12 to 15, the frequency is about 60 beats per minute, and one hour can consume 1005.
You are overweight now, wait until you lose twenty or thirty pounds before you consider running, or your knee will be scrapped in a few days. And I think if you are not puffy, you can find a coach to practice strength, which will make you lose weight faster.