The principle of losing weight is that when energy consumption is greater than intake, people will lose weight. Therefore, the most scientific way to lose weight must be two-pronged, aerobic exercise increases consumption and diet control reduces intake, both of which are indispensable. At that time, I ran a lot, but my eating habits didn't change, so the weight loss effect was very bad. Fortunately, my heart and lung functions have been trained.

* * * * * My exercise plan * * * * * * *

If you want to achieve the goal of reducing fat, all aerobic exercises should last for more than 30 minutes, because protein and carbohydrates are consumed in the first 20 minutes, and it usually takes 30 minutes to start consuming body fat. So make sure the jump time is 30-45 minutes.

What is emphasized here is that it doesn't matter how many times you jump, but how long you jump, which must be guaranteed for more than 30 minutes.

Then do leg suspension, sit-ups and side sit-ups, 3 groups each, each group 10 to 15.

Every day. Sometimes I take a day off when my leg hurts.

* * * * * Diet Plan * * * * * * * * *

Core principles: Eat less and eat more, don't be hungry, strictly control carbohydrate and food intake, put an end to fat, and rely on protein to supplement energy.

Usually eat once every 3 hours, just eat 8 minutes full, and don't eat within 5 hours before going to bed. I ate five or six meals a day.

Usually get up at half past seven in the morning. Breakfast: 5 egg whites and a bowl of oatmeal.

1am: canned tuna, or two pieces of whole wheat bread (it tastes terrible)

12: 00 noon: a piece of chicken breast and a vegetable salad (mixed with skim salad dressing)

4:00 pm: a piece of chicken breast, or two pieces of whole wheat bread.

Go to exercise after work

Eat a banana after exercise.

7: 00 pm: It's the same as eating at noon 12: 00.