Generally, only treadmills and spinning bikes are aerobic exercises in gyms. If you want to lose 20 pounds, in sports, you can do aerobic exercise, running, skipping rope and swimming for one hour every day. There is no need to go to the gym. As for diet, I don't know what kind of diet you are talking about. I suggest you eat more rice and have breakfast. Multi-meal means adding two meals between three meals in the morning, noon and evening, and eating something, which can be half an apple or a banana. A small amount means eating less rice and meat, eating more vegetables, stopping when you are 60% or 70% full and drinking more water. In terms of work and rest, it is not enough to rely solely on exercise and diet. Go to bed early and get up early, and cooperate with many meals. Sleeping late is easy to get fat ~