If you want to minimize the harm to your body, you can only reduce it slowly. Aerobic exercise such as running will not be arranged for you first, so control your diet first.

Diet control is more important than exercise. 100 g (2 ounces) of pork will produce 300-700 calories from lean meat to fat. I'll take a middle number, even 500 calories. A 70kg person runs 10000m, which consumes about 600 calories. That is to say, if you eat 2-3 pieces of pork, you will run away in vain at 10000 meters, but few people can stick to 10000 meters. Therefore, diet control is more important than exercise.

According to the emperor's breakfast, the minister's Chinese food and the beggar's dinner. That is, breakfast is the best meal you can eat in a day, Chinese food is average, and dinner is the worst. Breakfast is the most difficult meal to accumulate fat in a day, which can provide energy for daytime activities. Breakfast has a high calorie utilization rate, and dinner is the most likely meal to accumulate fat, so it is necessary to eat it. Eating like this is not only for losing weight, but also for fitness.

China people's eating habit is good dinner. You should make up your mind to change this habit. It's easier to run 10000 meters than to keep your mouth shut.

There is no need to adjust the diet structure, and there is no need to find any recipes. Who can eat according to a fixed diet every day?

A healthy diet is just one sentence, that is, "you can eat everything, but you should control everything", which applies to everyone. Do not eat zero fat. As one of the basic nutrients in the body, fat plays a great role in maintaining the metabolism of the body. Just remember to control the amount and intake time (eat less fatty food for dinner).

Only push-ups and sit-ups can be recommended in sports. Push-ups 1, 3, 5, each time less than 4 groups, each group limit the number of times, the action should be slow, 4 seconds, 4 seconds, so the effect is good. Do sit-ups in groups 2, 4, 6 and 3-4. Each group has a limit on the number of times, which is also slow motion. Rest on Sunday. I feel so tired. I can only do two sets of these two moves.

I wish you success in losing weight and be happy every day.