The calorie intake in the morning is the basis for maintaining your daily activity consumption. There must be nutritious food in the morning!
You only drink soy milk or yogurt in the morning, which is not only undernourished, but also full; And drink these on an empty stomach, the nutrients inside are not easily absorbed; In addition, it also hurts the stomach, and the long-term damage to stomach function should not be underestimated.
Suggestion: In order to avoid hunger, sugar-free cocoa powder can be added to sugar-free soybean milk to help consume calories. But to be honest, it tastes bad! But I must insist, this is what I experienced personally, and the effect is good.
Add a boiled egg and a banana. Your breakfast diet like that is self-mutilation!
Eat as usual at noon, no! It's ok to be full, but the content of the food should be changed.
Suggestion: Do not eat starchy foods such as rice at all (starch will be converted into sugar in the body), and use crude fiber corn instead. Can't eat. You can eat sweet potatoes. Change the food you eat, too, not greasy! At that time, when I was losing weight, I ate steamed vegetables dipped in homemade ingredients. Overcooking also increased the calories of the dishes. I hope you can insist on doing the same.
Yogurt with fruit at night, OK! Remember to drink more warm water to warm your stomach.
The amount of exercise is obviously not enough. You should lose weight, not keep fit. We must increase the intensity of exercise.
I didn't know how to turn the hula hoop before, but now I'm good at it. The heaviest one makes others unable to turn it. You have to turn for at least half an hour every day. It doesn't matter if you fall often. Bend down to pick up cheap and exercise your waist and abdomen.
I can run outdoors, but I can't jump rope indoors! You must jump! This is a very effective way to lose weight! I can jump above 100 at a time, stop to catch my breath, and then jump again, preferably above 1000 every day.
Turn your arm back and forth 90 times, with little effect. Don't do this. Put it in yoga. Sign up for a class or buy a disc and do yoga 1 hour every day. Although you will have a backache for a day or two, you will find yourself as light as a swallow after a week.
Shopping is a good habit, support you! But don't sneak into KFC to eat Dongdong when you are tired, and all previous efforts will be in vain.
You said your base is relatively large. According to your weight loss method, it is good to lose 12 kg in three months, but it seems unrealistic.
That's what I am. I started to lose weight in the last three years. Original weight158cm110kg. I adhered to the method I introduced in the appeal for about three months, about 96 pounds. Later, I didn't continue. Just pay attention to eating less snacks and exercising more until the beginning of this year. After the Spring Festival this year, my weight dropped to 92 kg.
Finally, I don't know what to say. Wish you success! Ask more questions.