I used to help my friends lose weight, and the effect was good.

You try,

1. Control diet: Eat more breakfast, people will feel full all day, mainly coarse fiber food (whole wheat bread), fruits (apples), vegetables (tomatoes) and nuts (pine nuts);

Don't eat casually at lunch and lunch. Protein can eat, but must eat low-fat (chicken, beef, milk); Still want to give priority to with crude fiber food, supplemented by fruits and vegetables! This will not only help you control the absorption of calories, but also ensure the nutrition of your body for a day (is your body the capital of everything? )

2. Reasonable planning and arrangement of exercise: the law of conservation of energy, external force can not help you consume excess energy in the body.

First, endurance training can consume a lot of physical strength (long-distance running, an essential exercise to lose weight); Remember to do variable speed running when running (fast for a while and slow for a while) to avoid collective adaptation and reduce energy consumption.

Second, by doing some strength training, muscles can consume more energy, and the density of muscles is higher than that of fat, which means that taking up less space will make the body more fit!

Remember 5~6 groups of training, 8~ 12 in each group, rest for 30~60 seconds in each group, push-ups, squats, etc.

Find someone to accompany you or supervise you. It's hard to persist alone! You're insisting! Find someone to accompany you or supervise you. It's hard to persist alone! My good friend is under my supervision. My good friend received 180 from 146, and he invited me to breakfast every day!

This method should be able to slim down your standards within three months!

Remember to give points!