I lost 40 pounds in three months. Diet and exercise arrangements:

Morning:

Because I have to work, I basically don't exercise. After trying for a few days, I gave up. Basically eat bread and eggs in the morning, not steamed buns, steamed bread and fried dough sticks. Anyway, I'm full and short of oil.

Noon:

Boiled beef/chicken breast+tomato sauce vegetables. Don't eat pork, beef, chicken, fish, vegetables, broccoli, celery, peas, cucumbers and tomatoes, at least two kinds of vegetables every day. You can eat ketchup and black pepper instead of salad dressing. Can't look directly at the heat! In short, eat enough, eat less oil and not eat starch.

At four o'clock in the afternoon:

At this time, I usually eat a sandwich or bread and yogurt. Why do I add a meal at this time? Because I don't eat at night, I won't be hungry at this time and I won't feel very hungry the next day. Of course, food should be healthy. Personally, I like to buy 7 1 1 tuna sandwiches, which are low in calories.

At night:

Eat an apple at most, and then start exercising. Because there is no gym nearby, I choose to do Duoyan Zheng aerobics at home for about 40 minutes. After that, I play sandbags and jump rope. Aerobic exercise lasts about 1.5 hours, and then I will do some strength training like dumbbells.

My previous plan was basically like this. If you suddenly want to lose weight, you think you can learn from me in the morning and at noon. You can cut this meal at 4 pm, then add some aerobic exercise in the evening, do two groups of aerobic exercise, or jog for half an hour, and then jump rope after you finish. That's basically it.

In short, there is no shortcut to lose weight, good luck!