I am male, 18 years old, about 175 in height and 140 kg in weight. I want to use 14 days of summer vacation to lose weight. How many gold medals have I lost? How? Fitness will have a long-term impact. ... Control your eating habits and work and rest habits, do equipment exercise every day, then do relaxation exercise on the treadmill after the equipment exercise, and walk slowly on the treadmill for 10 ~ 20 minutes, so as to stretch the leg lines. Remember not to sit and lie down immediately after exercise, which will make your hips and back bigger.