Get up in the morning, exercise, 1500 skipping rope, divided into 5 or 3 groups; Go back to pack up and go to work. Three meals a day should be healthy, low-calorie and nutritious. After work, eat less. After one hour, do some push-ups and sit-ups. You can't do a few push-ups. You can do them with your knees as the fulcrum first. Take your time. You should have a number of groups, at first, 3~5 groups a day, each group 12~ 15. Do sit-ups at least 30 times in a row before they start to work, so don't be greedy at first, lest you get hurt. After you finish, go jogging. At first, you can practice according to the time. 20 minutes a day, no matter how slow you run and how weak you are at the end, don't stop. Keep your posture and keep your breathing rhythm. If you stop, you will lose. Be sure to pay attention! Be sure to pay attention! ! ! Warm up before all events and relax after all events, otherwise it will be enough for you!

Don't go to the gym, the air is bad there. The amount of muscle is reflected by the amount of fat you have. There is so much fat that you can't see that your muscles are covered. Usually, you can make some dumbbells and search some videos online, and there are many. Usually pay more attention to eat something high in protein and low in fat, and don't be in a hurry. This is not a matter of one month or two, but a long-term one.

I used to weigh 190 kg, and now 156 kg. The first two weeks were very difficult. Later, I accumulated a lot of experience. You should stick to it and step by step, and don't be greedy every day. Moreover, you shouldn't expect to lose a lot of pounds in a long time. Under normal health, there is a time to adapt, and sometimes your weight will be maintained for a while.