Exercise+diet, you didn't say whether you are male or female, but your weight data should be male. Exercise is necessary if you want to lose weight. My buddy occasionally signed up for a weight-loss training camp, and he lost about 20 pounds in two months, from 220 to 180. The effect is already obvious. At that time, he was on a diet and did a lot of exercise every day, but he bounced back after the training camp. If you want to lose weight, don't be afraid to work hard.

I lost weight myself. Although I am not very fat, I have a lot of meat after the winter vacation. For one week, I didn't eat food and staple food. I just eat fruits and vegetables and yogurt when I eat. Plus running for a week often has obvious effects. Eat more vegetables now. I heard that it is normal to defecate every day because there is more cellulose in vegetables. Pay attention to three meals a day to lose weight and just control your food intake.

Finally, exercise, jogging for more than half an hour every morning, or skipping rope, in fact, swimming is the most weight-losing, depending on your conditions.

Losing weight is not a day or two, you must have perseverance. Set yourself a goal. I wish you success in losing weight.