1 Diet-No fried food or pasta is allowed for breakfast. You can choose porridge, lasagna (no more than 200g), rice flour, two eggs or fruit. Give up drinks (including sugar-free drinks and low-sugar drinks, you can only choose mineral water and ordinary tea. Chinese food should not exceed100g of rice at most (equivalent to 2/3 of a small bowl in a supermarket). Give up the staple food completely for dinner (it is best to drink only a cup of yogurt or an egg, not fruit, and give up any sugary food). It may be a little difficult at first, but as long as you can relax a little after sticking to your target weight, don't waver before that.

2. Exercise-Yoga is not ineffective, but slow. Short-term effective sports include skipping rope, alternating jogging, stair climbing and aerobics (DVD demonstrated by foreign fitness coaches is better than that in China), and swimming and ball games (tennis, badminton or squash) can be interspersed during the weight loss platform.

Special attention: the amount of exercise should be gradually increased, at least three times a week in the first month (not less than 40 minutes each time); Second-at least four times a week for three months (no less than 60 minutes each time); From the fourth month, you should join strength training (you can buy a pair of dumbbells) (aerobic exercise is at least 5-6 times a week, and each time is not less than 60 minutes; Strength training at least 3 times a week, each time not less than 20 minutes)

3. You will slim down to the waist on both sides first, and then the whole body. The most difficult thing to lose weight is the lower abdomen, thighs and upper arms, so it is necessary to increase strength training for these parts in the later stage of weight loss (you can tie several layers of plastic wrap when doing aerobic exercise, or you can put disposable cuffs on your upper arms, which is more convenient, and you will sweat a lot after taking off the cuffs after each exercise).

4. If you haven't lost weight before, according to the above method, you will lose about 10 kg in the first three months (sometimes it will rebound, so don't lose heart at this time, keep exercising and never give up, otherwise all previous efforts will be in vain).

5。 Although you said you have time, it is not easy to keep exercising 5-6 times a week, 1 hour aerobic +20 minutes strength training+10 minutes stretching. Don't think it's okay to eat snacks occasionally (absolutely forbidden)

6. I lost weight through training-according to the above method, I lost 40 pounds in half a year and 20 pounds in the second half. Although sometimes I really want to eat something, I feel that it is harder to do more than one hour of exercise every day than to eat, especially in the dog days of summer. As long as I think about skipping rope for an hour to eat a pack of biscuits, I lose my appetite.

7. If you don't exercise at least 2-3 times a week to keep in shape, don't start exercising and dieting to lose weight. Find another way. Because once you don't do exercise for a long time, your weight will rebound.

8. No matter how good the method is, it is useless if you can't stick to it. I don't eat dinner now. I exercise 2-3 times a week for about 30 minutes each time, trying to keep my weight from rising.