Diet: Count the proportion of carbohydrate, fat and protein you eat every day, increase the proportion of protein, and reduce carbohydrate and fat. Also, drink more water. It takes a lot of water to break down fat. Eat no less than 3000 ml every day.

Exercise: change the way of exercise and do more compound sports, such as swimming, boxing and cycling. My body is so adaptable that I have long been used to running. If you don't have equipment, join it now. After the equipment, do aerobic exercise for 20 minutes. If you don't pay attention to your diet during fat loss, it's easy to lose a lot of muscles at the same time. The purpose of the instrument is to increase the muscle content. With more muscles, the resting metabolic rate will naturally go up. And, of course, a muscular body.

Mentality: Don't dwell on the numbers on weighing scale. There was no change in weight for a while, about 4 weeks, but the body could clearly see that the muscles were growing and the fat was shrinking. You can pay more attention to my body shape changes and feel my physical state instead of obsessing about numbers. The change of 1 kg may be that you eat too much rice or drink too little saliva. At present, it is basically thin 1 kg per week.

Supplement: BCAA (Branched Chain Amino Acid) is the only recommendation, and its function is to promote muscle synthesis and prevent protein decomposition and muscle loss, because in the case of low-calorie diet, the synthesis speed of various energy sources decreases, for example, muscle glycogen is easy to consume, and the body will naturally decompose protein, which will lead to muscle loss. I have been eating since I started to lose fat, at least I have not lost muscle, so I feel very effective and will do it again in the future.