Hello. The way to lose weight is to eat seven points less and exercise three points more. Eating less means eating three meals a day on time and chewing slowly according to the ratio of 7: 7: 5. More exercise means walking 10,000 steps at a speed of 80 or 90 steps per minute at a time. Or, jog continuously for at least 40 to 50 minutes at a speed of 180 steps per minute. It is suggested that brisk walking and jogging are the best every other day. You can ride for half an hour every day. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.