You must control your diet, otherwise everything will be in vain. At least you must eat at regular intervals. You must eat within an hour of waking up. Eat three meals and two snacks a day. There must be an interval of 3 days between these 5 meals. hours, stop eating 3 hours before going to bed, and quit drinking alcohol when losing weight. The calories are really high! Fruits are high in sugar, so it’s best to save them for breakfast. Some foods don’t have many calories, so you can eat them as much as you want without limiting them. For example, cabbage, onions, garlic, cucumbers, celery, lettuce, mushrooms, water melon. You can also drink coffee and tea without creamer.

The suggestion for exercise is to change running to variable speed If you run, the effect will be better. The condition for fat consumption is that the maximum heart rate is 60%-75% and last for more than 20 minutes. Variable speed running can maintain a high heart rate while saving energy and last longer.