1. Exercise: Aerobic exercise lasts 40-60 minutes plus 20 minutes of auxiliary strength exercises, at least three times a week. Aerobic exercise includes: running, cycling, dancing, aerobics, skipping, swimming, ball games and many other sports.

Aerobic exercise lasts at least 20 minutes, and it is recommended to last for 40 minutes to 1 hour. Only after more than 30 minutes, aerobic exercise will start to reduce fat and assist strength exercise, such as waist and abdomen exercise, leg exercise and chest exercise. The intensity of these exercises should also be moderate, not too strong, and the number of times should be above 15. These exercises can burn fat continuously. When doing these exercises, I hope you can find some fast-paced songs, which will be more exciting.

Moderate intensity strength exercises can't make your muscles develop well.

Exercise as much as possible, even if you just stand for a while and take two more steps, it is good for losing weight. I study aerobics, and I am good at sports. Ha ha! Be sure to keep exercising. If you are getting fat, it means that your calorie intake is not equal to your calorie intake. If you spend more, you will naturally gain weight. So exercise is particularly important! ! ! ! ! !

Second, diet:

Main principle: If you want to get quick results, try not to eat high-sugar, high-fat and fried foods.

The consumption of fat requires the participation of carbohydrates, otherwise fat cannot be decomposed. Eat as many fruits and vegetables as possible. Meat, milk and eggs are appropriate. Pay attention to reducing or not eating high-fat and fried foods. Be sure to eat breakfast. If you don't eat breakfast, what you eat at noon and evening will be completely absorbed, which will have no effect and lead to fat accumulation. It is also easy to get gallstones. You can skip dinner or eat less.

Junk food (referring to snacks such as fried and puffed food) is best not to eat.

If possible, change three meals a day to four or five meals to reduce the intake of each meal.

You can eat fruit and drink water before meals to reduce hunger and prevent excessive intake at one time. When I was fat, I ate an apple for three meals and had nothing. Apple is a good friend to lose weight. You can eat more.

I hope you will succeed soon. In fact, you are not fat. There is no need to eat. Do more plastic surgery, and the excess fat will disappear by itself. Try going to the gym. It takes perseverance to lose weight. Don't lose weight blindly. Make a daily plan and do it according to the plan. The effect will be good! ! ! Come on! !