Judging from the data you gave, you should not have a big base, but you have gained a little weight. Of course, you can take a test.
Body mass index (BMI) is a figure obtained by dividing the weight in kilograms by the square of the height in meters. It is a widely used international standard to measure the degree of obesity and health.
Unless you are fat, you can only reduce it to 10 kg in a month, and some people even lose 25 kg in three months. Well, that's close to 200 kilograms. You may not be able to lose that much, so you should lose weight healthily, so that it won't rebound, and it will be more difficult to lose weight after the rebound. Losing weight quickly will make the skin loose, which is not recommended.
According to your situation, I think you should focus on losing weight at present. I see your plan of jogging 8- 10 kilometers every day, and I admire your customization. But running every day is bad for your knees. You can do it more than four times a week when you have time during the summer vacation, not seven days a week. Later, when your body adapts to this state, the speed of losing weight will decrease. You need to change your strategy and increase anaerobic exercise. Keep has it on it. Before running, you can do HIIT in keep to speed up your weight loss, three times a week. I made anaerobic whole-body dumbbells and a kind of HIIT. It's really easier to get tired than running for 40 minutes, sweating while running, and finally getting all over your face.
It is recommended to eat more eggs or milk to supplement protein and oatmeal in the morning. Oats cooked or soaked for a long time taste good with milk. I prefer oatmeal with milk. It's delicious and soft when cooked. It is recommended to eat oatmeal in the morning instead of steamed stuffed bun noodles during weight loss.
Don't eat noodles at noon, or add various vegetables, shrimp or eggs or chicken breast to noodles. Otherwise, you should reduce the amount of food you usually eat. During the period of losing weight, people with strict self-discipline can cook with water, but I can't. Usually menu materials can be mainly vegetables, shrimp, eggs, chicken breast and fish. Of course, the quantity should be controlled. In fact, you can still eat some meat during weight loss. It is impossible not to eat, and vegetarianism is not very good for your health. It may take you five months to lower your goals, and then you will continue to exercise, focusing on muscle gain first and then on plasticity. Is it possible not to eat meat for at least five months? I can't anyway.
It is best not to eat carbohydrate food, porridge or eat less at night. Have some fruit and vegetable salad, oatmeal and milk.
Yogurt Some people choose to make breakfast, some people make dinner, some people put it in salad, and some people make it before and after exercise. You can drink two boxes of milk a day. I also made three boxes in one afternoon, so fast. I don't know if three boxes a day is good. I've never seen three boxes a day.
There is an application called Mint, and people share how to eat it every day. You can go and have a look. During my weight loss, I calculated how much I ate every day. . . I'm so tired.