I am 18 1CM.

80 kilograms

Personally, I just feel a little fat in my abdomen and thighs.

Other parts are ok.

I don't feel much muscle.

So if you are more symmetrical,

There is no need to lose weight.

If there is fat,

Just keep exercising.

Run, push-ups and sit-ups every day.

Those who have dumbbells can exercise with dumbbells.

Personal suggestion: You can run every day if you can.

Jog for 30 minutes or several kilometers (according to your situation, I insist on at least 7 laps now.

That's 2800 meters

Prepare to gradually increase to 5000.

Of course not every day.

But at least three times a week) if you can stick to this

Exercise is completely enough.

After all, it is impossible to spend too much time on sports.

You can play ball, swim or do anything.

in addition

You want 1 month and you want to reduce 10~ 15kg.

This is very difficult and unhealthy.

Reduce so much in a short time

The body is unbearable.

It is recommended to extend it to 2 months.

If it is mandatory

therefore

Besides exercising every day.

You must control your diet.

Don't eat junk food.

Eat less starch, sugar, salt and high-fat food.

Don't eat for three hours before bed.

All these must be done.

Remember: don't skip meals.

The method of losing weight by hunger

Not only healthy

And unscientific.

Besides, if you want to gain muscle.

You can consider going to the gym to exercise.

These are personal experiences.

If you have any specific questions to add.

I'm also losing fat and gaining muscle now.

I hope we can make progress together.