I think weight loss needs persistence, about 1 hour a day. Don't hurt yourself by warming up first, such as jogging 200 meters and doing gymnastics. Skipping rope for 500 times, playing tennis, basketball or badminton, sit-ups and push-ups can be divided into 4 groups, 25 in each group, which can reduce the amount of exercise in the back.

You can also ride a bike for 30 minutes. In fact, you can lose weight by dancing fast. It is a good way to relax after sitting exercise, do soft training such as yoga, and then kick your legs. It is not advisable to go on a diet, eat less every meal, be seven or eight full, eat less high-calorie and high-fat foods, and keep a good mood.