Then jump rope 500 on the first day, 1000 on the third day and 2000 on the fifth day (increase according to your own situation)

Then go running in the afternoon, have a rest when you are tired, and then run back (it takes more than 30 minutes to go back and forth)

Then do aerobic exercise. There are many things suitable for you on the Internet.

Girls shake hula hoops for more than half an hour at night, and boys jump rope once.

If I can bear it according to the situation, my suggestion is to add it to skipping rope, because skipping rope is better than running.

In terms of diet, if you want to go to work and go to school, it is best to have three meals a day. If you stay at home and actually exercise every day, then three meals a day is no problem. Only a meal can't exceed a bowl of rice, and the calories of meat are relatively low (the calories of common rice, noodles, bread and jiaozi are not low).

You can go to mint. Check the calories of the food inside. The calories consumed by exercise can also be checked. Metabolism+exercise-food intake = your achievement today (after reaching 7700, you lose weight obviously at first, and then it is hard to say that you will last for a long time, and then you will start to lose weight again when you encounter a platform period).

The above is a normal weight loss exercise. If you feel that it is not enough, you can increase or decrease it yourself. For example, in the afternoon, I listed running. If you are not tired after running, you can of course continue to run or play badminton and ride a bike.

Ps: Don't overwork and do harm to your health. It's not good to stretch and eat before exercise. Almost.

In addition, you said you should remember that losing weight is a long, difficult and helpless lesson. Motivating and controlling yourself is more important than anything else. I lost a lot of weight before, and now my weight has not changed for two weeks during the platform period. Actually, I'm lazy. I'm halfway through the above list, but 1 month and a half still lost 4 kilograms.