1. Download a copy of Copenhagen cookbook from any application. The recipe is only 13 days, during which you can eat meat, but there is no staple food at all. You must eat strictly according to the recipe. During the thirteen-day date, I lost 5- 10 Jin. Buy recipes strictly according to low fat. Look at them first. The recipe is very harsh. Drink more water every day, and you can stick to it! If you can't stick to it, or have social intercourse, it's useless and must be strictly observed. /kloc-After 0/3 days, eat more in the morning, eat enough at noon and eat less at night.
2. Download one from any APP, KEEP, which is a way to exercise at home, completely without equipment, and then insist, starting from K0, there is no foundation. I did 1 group last month. Start two groups later.
Try to walk on the road and get off work at night. Every day 10 km. At least 2 liters of water a day. Drink more water and put lemon slices, otherwise it will be harmful. After a month, keep running for half an hour and KEPP for half an hour. Aerobic and anaerobic combination.
Hold on for three months. After getting into the habit, you can only exercise 2-3 times a week, but you can't give up. Otherwise it will rebound.
Stick to it for a year and occasionally indulge in eating and drinking.
6. It's useless to talk too much, but it's useful to keep it.
This is the quickest and healthiest way.