I am really qualified to answer this question. I am male, 19 years old,185kg. Later, I lost weight, jogging from a few hundred meters to 8 10 km, and my weight dropped from 185 to 132. It took a lot of energy, about 8 months.

I completely lost weight by jogging.

Let me talk about my weight loss method for your reference.

I eat three meals a day and eat nothing but a little fruit. I don't eat any fruit unless I'm too hungry to eat apples. Because I didn't have breakfast at home, I usually ate two steamed buns. Then have a normal lunch, but no meat. For example, the original two bowls of rice are reduced to 1 bowl, and the dinner is three points full, which is about 1 bowl of rice 1. No more than 3 meals a week, no more than 2 pieces per meal, no fat. After dinner, it is exercise. The landlord runs 1 hour, warms up, jogs 5 kilometers, and climbs down the park stairs 15 minutes. Run home for 3 kilometers basically once 1.5 hours.

Remember that you can rest, jog, run fast, and do aerobic exercise when you exercise. Your heart rate basically reaches a frequency, and you can't run fast or slow. Don't gulp water after running, drink slowly and do some stretching exercises. After that, I will do leg stretching after running. Action can be Baidu. For men, I recommend doing some push-ups and sit-ups If possible, I can buy dumbbells, make dumbbell birds and exercise the muscles of my chest, abdomen and back. You can't do this at the beginning of weight loss. It's best to wait until your weight is maintained to a standard figure.

Be careful, you can't eat after meals. Remember, remember, this is a big taboo.

Another happy thing is that during the period of losing weight, you can have a big meal every month, preferably at noon, and you can't absorb too much. It doesn't matter.

As long as we follow the law of conservation of capacity, as long as the intake is greater than the intake, we will lose weight, but gain muscle is different. You must ensure enough protein and energy for muscle synthesis. More energy will make you fat, while less energy will affect muscle synthesis and get twice the result with half the effort.

These are all successful ways to lose weight that I have experienced. Don't spray if you don't like it. I hope everyone can lose weight successfully.