Just these two. .

A concrete plan

1. Let's have porridge for dinner. . Have some vegetable salad and fruit. .

Insist on exercise, aerobic exercise+muscle exercise.

2. Look through your usual menu to see what high-calorie foods are available.

Don't eat. Go to less parties and drink less beer.

One of the most effective suggestions is to get a weight record for one month.

Weigh yourself every morning and evening, and then record. If you can see yourself losing weight step by step,

Will inspire you with great motivation.

I lost weight and went to the gym after work every day until they got off work.

In order to be afraid of hunger, it is usually enough to eat a biscuit in advance.

In this way, I lost weight 10 kg in two months. . Then keep exercising, control diet is another hurdle, and finally stabilize after various repetitions.

Every sentence is my experience. Hope to adopt.