Diet-eat one meal a day, only lunch, eat less and eat more vegetables Replacing dinner with fruit (preferably kiwi fruit and banana) is easy to get angry when losing weight, so eat a small jar of turtle pear paste (to remove fire) and drink plenty of water!

Exercise-180 Sit-ups every day, divided into three groups. (At first, 60 pieces were divided into three groups, then 90 pieces were divided into three groups, then 120 pieces were divided into three groups, and 150 pieces were divided into three groups). Jump rope at least 500 times a day. If possible, it is best to walk fast on the treadmill for 5 to 10 minutes every day (don't run). If it's inconvenient, walk more, walk more. After eating for 30 minutes, you should start exercising and taking a walk. Do some small gymnastics every day. You can design your own movements, do anything, dance, and learn from magazines or TV. As long as you sweat, it is a relaxing exercise!

Remember: don't drink water or sit down and rest immediately after exercise, and rest after sweating.

All of the above should be adhered to every day and can't be broken for a day. 1 month ensures that you lose more than 4 kg and never rebound (for obese people).