You can do this:
1, strength exercises: make equipment, or do unarmed strength exercises such as push-ups, sit-ups, back support, pull-ups and right-angle support. Each movement is divided into two groups, each group is 8- 10. Pay attention to the essentials of action and keep your muscles tense at all times. Take a rest after finishing 1 minute for aerobic exercise.
2. Aerobic exercise such as skipping rope, swimming and long-distance running. The key is to persist for more than 30 minutes. If you want to lose weight quickly, run for 45 to 60 minutes. Pay attention to exercise at least 4 times a week.
3. Change the eating habits: three meals a day are changed to five meals, and the total daily food intake remains unchanged, but the diet in the morning 10 and at 3 pm is mainly low-fat fresh foods such as fresh fruits and vegetables.
4. Exercise every 1.5 to 2 hours during the day, so that your heart rate can reach 120- 130/ min for 1 min.
5. Balanced nutrition: In addition to paying attention to the intake of fresh vegetables and fruits, the diet should be further controlled from the third month. You should eat only one kind of food in each of the five meals (about the size of your fist). If you eat less meat, there is no need to control protein's intake, and you should ensure the daily supply of high-quality protein (such as chicken breast, pigeon meat, turkey and cod fillets). In this period, some comprehensive nutritional supplements can be properly selected, such as whey protein (the kind containing multiple vitamins and trace elements) instead of staple food, or some jinshikang, 2 1 jinvita, etc. Necessary nutrients can be added and supplemented.
Follow these five methods, and I believe you will achieve your goal.