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The novice intends to lose weight and keep fit.
In fact, you are not fat, but you should eat properly, exercise more and increase your muscles:

Diet:

1, beef, fish, seafood and bean products are the best choices. Try to eat less high-fat foods such as pork.

2. Control the intake of sweets and rice noodles. Eating a lot of rice and flour will make you fat.

3, eat more fresh vegetables, it is recommended to match cold dishes or salads, but salad dressing should not be put more, because salad dressing is not small in calories.

4. Pay attention to a large amount of crude fiber, including celery, corn and sorghum rice. It helps to clean the intestines, and good intestinal function is an important way to keep fit.

5, strictly control the number of meals, do not eat snacks, you can eat beef jerky at any time when you are really hungry on the way to work, and resolutely refuse puffed food and all kinds of sweets. It's best to eat a little full at every meal, not too much.

6, the most easily overlooked point, refuse carbonated drinks, it is best not to drink any sweet drinks, use mineral water or sugar-free tea drinks instead.

In sports:

1, the most important thing is to persevere no matter what kind of exercise. Any kind of exercise, as long as it lasts for two months, can achieve remarkable results, but it is not an easy task to persist.

2, weight loss requires aerobic exercise, that is, slow and long-term exercise, so the weight loss effect of push-ups, dumbbells and other exercises is actually very general, and it is recognized that the best weight loss exercise is jogging and swimming. Of course, basketball is also good.

3. The amount of exercise should be appropriate. I felt a little tired at first, but it would be better to continue the next day. Then, on the basis of meeting this condition, gradually increase the amount of exercise, avoid skimming, and even avoid a lot of exercise and then rest for a week.

4. I suggest you go to the nearby gym to get a card if you can, so that you can get professional environment and professional guidance, and the prepaid membership system can also encourage you to persevere.

Besides exercise, daily activities are actually more important. You can walk without a car, climb stairs without an elevator, and get up and stretch after sitting for a long time. If you can do these little things, it is not just a general statement of "getting twice the result with half the effort", but a tangible weight loss result that can be seen by your eyes. Again, hold on.

Losing weight is not a simple job, especially for men. Wish you success!