In fact, your weight is not much overweight, 1.82 meters, and you only need to reduce it to 76 kilograms to calculate your normal weight. But due to lack of exercise and irregular diet, I have accumulated some extra fat. If you want to lose weight, you need to change your living habits.

Reducing fat can be achieved through aerobic exercise and diet control.

Aerobic exercise includes running, cycling, swimming and mountain climbing. Exercise for 30 to 60 minutes at a time, and keep your heart rate around 120- 140. If you have time to do this exercise three times a week, the effect will be good.

Running in the morning is not good. Because the air quality and physical condition are not suitable for running, it is best to exercise in the afternoon or evening. If you don't have time in the afternoon, take an hour to exercise the next night. Muscle training can be used as an auxiliary means of aerobic exercise.

Pay attention to eat more fruits and vegetables, eat less high-fat and high-calorie foods, and eat certain staple foods and meat. It is best to eat all three meals on time, have a good breakfast, lunch and dinner, and eat some fruit when you are hungry.

Drinking is not good for losing weight. Alcohol has extra calories, so it's better not to drink or drink less. Smoking is harmful to the lungs and cardiovascular system, so quit smoking as much as possible.

In addition, the weather is cold now, so outdoor sports should pay attention to warm up and keep warm.