First of all, eating is eating. Personally, there are three main points: 1. To avoid high-calorie food, you can download a software or something online, measure the calories of what you usually eat, and pay attention to reducing eating out as much as possible, so it is easy to exceed the calorie limit. 2. Eat less for dinner, and remove the rice according to your recipe for dinner. If you can't stand it at first, drink porridge. 3.
Then say consumption: when a person's body is alive and normal, there is consumption. Generally speaking, the weight of men is *20, and that of women is * 18, generally 1000 kcal. Then aerobic exercise consumes calories. Generally, walking for an hour consumes about 500 calories. Running at the beginning of exercise is not recommended. First, the heart and lungs can't stand it, and the knees and ankles are easy to get hurt. The third is anaerobic exercise, namely strength training. The main purpose of this exercise is not to train muscle blocks, but to stimulate muscles and improve the overall metabolism of the body. Do you feel that love sweating is sweating every move after practicing strength? This is the improvement of metabolism. By the way, anaerobic exercise should focus on exercising large muscle groups, such as chest, back and thighs, so as to improve the level of metabolism.
Finally, two points: First, your problem is reversible, that is, you can get down through exercise. Don't be afraid, but pay attention.
Second, it takes about 7000 calories to consume 1Kg fat, which is a long way to go. Hang in there, don't try to lose weight at once, just take your time. If you want to be healthy, don't lose weight faster than 1Kg/ week.
Finally, I wish you success in losing weight.
PS: I am also a fat paper in losing weight ~