1, you are overweight. Before taking measures, go to the hospital for a physical examination to see if there are any major problems, such as high blood pressure and organ problems, whether you can withstand regular exercise and proper dieting;

2, exercise: do aerobic exercise, the simplest and purest aerobic exercise is walking. Eat breakfast normally every day, take a walk after lunch and dinner, and sweat for more than half an hour after each meal-it must be sweat that consumes the body, not caused by hot weather and thick clothes; It should be noted that you can sweat a little, and the walking speed doesn't matter.

3, a reasonable diet: obesity is mainly due to the intake of sugar (sweets) and polysaccharides (starch, rice, noodles) and relatively little exercise. The specific data is too much trouble, so I won't say it. You can check it online. My overall experience is: don't deliberately eat sweet food to reduce the intake of monosaccharides, don't deliberately eat viscera to reduce the intake of harmful cholesterol, southerners and southerners should not eat oil (the oil in the south is too harsh, not counting Guangdong), don't deliberately eat dried fruits to reduce the intake of oil, and avoid eating fat meat and vegetables. The intake of staple food rice and noodles is the key. Increase or decrease according to the amount of exercise that day. If you feel hungry, you should add meals between meals. Try not to eat rice and flour after exercise. It is best to eat rice and flour before exercise.

The above is the general situation and needs to be adjusted by yourself. It is recommended to buy weighing scale and weigh it on an empty stomach every morning. Being thinner can give you encouragement, and being fatter can give you encouragement (it's hard to ask your family to supervise you, haha! ! )