Aerobic exercise is your main task in the gym. You have to go three or four times a week. Each exercise lasts more than an hour and consumes more than 300 calories. Look up what aerobic exercises are available online and see which aerobic exercises you are adapted to. Bida jogging, brisk walking, cycling, elliptical machine, etc. To lose one kilogram, you have to consume 7000 calories.

Eating every day is another matter. Eat regularly and quantitatively, and don't eat high-fat foods, such as fat and fried foods. Every meal is only seven minutes full, especially don't eat too late for dinner. It's best to eat a bowl of porridge and some food.