Losing weight is actually reducing fat, and it has nothing to do with losing weight. If you lose weight and the fat doesn't decrease, it proves that your muscles and other tissues have weakened, and your body has weakened and failed to reach your ideal figure. This is a problem that most people who lose weight will encounter.

Healthy weight loss is first and foremost an essential aerobic exercise every day: low-intensity, long-term exercise such as running, skipping, cycling and swimming.

It is best to run, because treadmills generally have the function of testing heart rate. When running, the heart rate is around 120- 140, which can achieve the best fat-reducing effect. (the speed is probably slow, close to medium speed)

Aerobic exercise should last at least 45 minutes and at most 90 minutes. Because sugar is consumed in the first 20 minutes instead of fat, it is the time to really burn fat after 20 minutes, so try to stick to it for a while at this time. For example, it's like spending money. Spend all the money in your wallet first, and then withdraw it from your bank card. )

In addition, if you have fitness equipment, the order of daily exercise is the best, 15 minutes jogging to warm up, 30 minutes anaerobic equipment training (if you don't have it, you can do push-ups and squats instead), and finally run for 45-60 minutes.

Then there is diet, which is roughly:

Breakfast 1 cup of milk 1 egg 1 apple or 1 banana (you can add a steamed stuffed bun if you can't stand it, so don't eat it when you get used to it).

Chinese food 1 bowl of rice and meat shall not exceed 100g. You can eat more fruits and vegetables.

Half a bowl of rice for dinner-half a bowl of rice, 50 grams of meat, vegetables and fruits can eat more.

Don't eat anything but water after 6 pm. Eat an apple or a cup of yogurt at most.

(PS: If you really can't stand it, you can eat half a tablet between meals-1tablet, and drinking some water is enough. )

Fat and fat meat are absolutely forbidden, and then high-calorie things must not be touched, such as chocolate, biscuits, cakes, peanuts and so on. And eat less meat. Don't drink foods and drinks with high sugar content, such as cola and sugar water.

The above methods can adjust the intensity according to your personal ability. If you really can't run 1 hour, you can start from 30 minutes. Most importantly, don't stop at the beginning!

It is not difficult to lose weight, but it is difficult to stick to and control appetite. Whenever you lose confidence, think about yourself after getting better, and then say to those who laugh at your obesity: Fuck you.

As long as you insist, according to my method, 1 5- 10 kg a month is definitely no problem. (Based on personal experience, by hand)