I am a fitness instructor. First of all, I don't know you very well. I'll give you some general advice. The member I brought lost 52 pounds a month. Of course, it depends on diet and exercise. Generally speaking, if you eat correctly, you can achieve good results without too much exercise. I have also taken senior three students, so I usually don't have time to exercise. Speaking of diet, breakfast should be supplemented with high-protein things, such as eggs, milk, soy milk and yogurt. At this time, you should be careful not to eat plant protein and animal protein together. For example, soybean milk belongs to plants and eggs belong to animals. I don't know. Baidu. Add a banana after eating these. Carbohydrates in bananas can help protein absorb them. Then the diet of this day should pay attention to eating less and eating more. Some people say you should eat tomatoes and cucumbers. Actually, it's true. Just don't think that this can replace a meal. Eating less and eating more can improve the thermal effect of food. For example, if you eat a cucumber, the calorie is about 15 calories, but your stomach digests it, the small intestine absorbs it, and the large intestine excretes it. At this time, 30 calories are needed. So I usually arrange for members to eat 5 tons a day, put the extra two meals between meals, and eat when they are hungry. The food you eat is probably fruits and vegetables. Mainly recommend apples, cucumbers and tomatoes. Apples are rich in crude fiber, which can clean the intestines. Cucumber and tomato are low in energy and rich in substances that consume fat. Besides, let's talk about lunch. If you are determined to lose weight, you can consider not eating rice, because rice is likely to be the chief culprit leading to your obesity. The main substance of rice is maltose, which is converted into fat by the liver and stored in the body without being consumed after eating. So what can we eat without rice? I suggest coarse grains and beans. I generally recommend members to eat coarse grain porridge. The main materials are soybeans, mung beans, black beans, kidney beans, red beans, oats, barley and millet. Don't doubt this combination. Crude fiber in coarse grains can improve your intestinal environment, while protein in beans can increase your satiety and help you consume fat. People who pay attention to losing weight must pay more attention to supplementing protein. This coarse porridge can also be used as a dinner. Maybe you will ask if you can eat vegetables. Before answering this question, I have to ask you, what oil do you use for cooking? The key is whether edible oil can be eaten. Oil is fat and fat is oil. If you eat the wrong oil, your diet plan for the day will be in vain. I suggest using unsaturated fatty acids such as olive oil. Exercise, aerobic exercise, of course. Aerobic exercise is defined as low-intensity continuous aerobic exercise. What is aerobic exercise? If you are out of breath, you will lack oxygen. Without oxygen, you will naturally not be oxidized. So it is best to suggest low intensity to make yourself feel less tired. If you still don't understand, you can keep asking me and I'll give you the answer.