I want to lose 15 kg a month, and ask God for a plan! ! I am a male, 20 years old, 192cm. At present 185 kg. I want to exercise to lose weight, but I don't want to use drugs.

The following is my original, which is my own experience of losing weight.

1, control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.

2, the diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.

3, often eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.

4. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

5. Negative thermal balance. You must pay attention to the principle of losing weight: the calorie intake must be less than your consumption.

6. Will determines the effect and quality of weight loss.

7. Exercise to lose weight, and the less you lose, the fatter you get. People who exercise to lose weight have a great appetite. Can you lose weight like this? Even if you can insist on not eating, you must pay at least twice as much perseverance!