Need to lose weight. The most effective way to lose weight is to do yoga, sit-ups and jump rope, but you must stick to it. If you don't exercise for a while, the rebound will double.

1, running: 3000 meters a day should not be less than this number, and the speed is appropriate, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer, or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. Suggest about 50 minutes. You can drink a small amount of water after and during running, and you must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.

2. You can eat some fruit after exercise, try not to eat after 10 in the evening, try to sleep before 12 in the evening, and get up at 7-8 in the morning, which can give yourself a big stretch and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300-400 ml of boiled water. When you get up, it's time for your body to detoxify. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until eight o'clock at noon and dinner is about seven o'clock.