Diet and exercise are two major factors for obese people to lose weight. As long as you keep doing and eating, losing weight is actually a simple matter.

Next, recipes and exercise plans, as long as you stick to them! !

The following are diet plans and exercise plans.

The first week of exercise to lose weight schedule (with diet plan)

Breakfast: 52g bread, 7g peanut butter, 80g tomato and 500g vegetable juice1cup.

Lunch: rice 140g, Mingtai fish soup 1 big bowl, radish and kimchi 140g.

Dinner: rice 100g, cucumber 140g, steak 40g, snacks: low-fat milk 200g.

Sports plan

Aerobic exercise:

Walk fast for 20 minutes and stretch about 2000 meters (more than 6 kilometers per hour) (treadmill):

Inner thigh stretching exercise

Arms and thighs stretching, abdomen and spine stretching.

Stretching at the back of neck and shoulder: kneel on your knees, do push-ups (3-5 groups per day, each group 12- 16 times), and hold dumbbells at both sides of your body (1 group, each group16 times).