If you decide to lose weight, prepare enough apples, cucumbers, eggs, skim yogurt and coarse grains now. Skipping rope If you don't like outdoor sports, you can consider getting a fitness card for one month.

Diet: Don't eat after four o'clock every day. Before that, you can eat: coarse grain porridge, apples, eggs and cucumbers. Apple yogurt method and cucumber egg method can be considered. The effect can be more obvious.

Exercise: Walk for an hour every day, jog for an hour, and cross. I choose to run for half an hour, walk for half an hour, then rest and repeat. Every exercise should last at least 40 minutes. Because it took half an hour to start burning fat.

The interval should be as short as possible.

Running time can be replaced by skipping rope and spinning bike in the gym, which consumes about the same amount of calories.

At first, you may think that the intensity is too high, and you can do it step by step, but it will take at least four days to reach this intensity.

In addition, finding time to do 30 to 50 sit-ups every day can reduce the abdomen.

Shake your arm 100 times a day. You can reduce your arms.