Hello. In fact, a scientific and healthy way to lose weight is really simple. It can be summarized as follows: eat less (chew slowly) and exercise more. Eating less means: according to the calculation of three meals a day, you should eat 60% to 70% full for breakfast and lunch (you can eat some staple food properly), and you must eat less or no staple food and eat some meat properly for dinner in a day. Aerobic exercise (brisk walking and jogging) is the main exercise. Take brisk walking as an example: at first, the speed can be controlled at 80-90 steps per minute, and the continuous brisk walking is at least 67,000 steps. Finally, step by step. The fastest speed is1000 step per minute, and the maximum continuous walking speed is 10000 step. Jogging at a speed of 180 steps per minute. Jog at a constant speed of about 2.5 minutes every 400 meters for at least 40 to 50 minutes. It is best to do full-body stretching exercise for a quarter of an hour before jogging, and keep walking for a quarter of an hour at a speed of eighty or ninety steps per minute. It is recommended to jog half an hour before meals and one hour after meals. When doing aerobic exercise, it is best to keep the heart rate at 90 ~ 1 10 times per minute. After that, it is best to do proper anaerobic exercise (mainly push-ups, sit-ups, cycling, spinning, hula hoop, aerobics, dancing, boating, swimming, yoga, dumbbells, etc.) for more than half an hour every day. It is recommended to do aerobic exercise at least three or four times a week, keep warm in winter and avoid sweating. In this way, you can lose at least six to ten pounds a month. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.