4, total weight loss of 20 kg in 30 days.

Day 1 day: Record all your meals in one day, and know your eating habits and total calorie intake in one day.

The second day: according to the contents recorded on the first day, subtract 500 calories from the total calories. But at least not less than 1000 cards. And write down a week's diet plan.

Day 4: Start exercising for at least 30 minutes every day. If there is not enough time, you can do it separately, or you can start by increasing the amount of walking or walking quickly.

Day 6: Check your weekly diet plan. If it is good, continue. If there is too much difference, it needs to be re-planned.

Day 9: According to the plan, the body should gradually adapt to a low-calorie diet, form a good habit of eating breakfast, and give up snacks and supper. If you feel hungry during the period, you can switch to low-calorie fruit and low-sugar jelly.

Day 1 1 day: appropriately increase the diversity of sports, climb mountains or take a walk in the suburbs in a planned way, and maintain the amount of exercise for 1-2 hours.

Day 14: Looking back on the two-week diet plan, it would be nice if the daily calorie intake could be controlled within 1200 calories. On the fourteenth day, you can plan your diet for the next week. Pay attention to whether your nutritional intake is balanced. Increase the amount of vegetables every day. Fruit is about the size of two fists, starch is about 1.5 bowls, and protein has about two palms.

Day 17: It is very important to strengthen the exercise of body fat accumulation, especially the exercise of the lower body.