I don't know if you are a boy or a girl. Let me give you a plan that applies to everyone. Breakfast and lunch must be eaten. First run on the treadmill for 40 minutes (running for 30 minutes only consumes water and fat for more than 30 minutes, so it takes more than 30 minutes), then beat the leg muscles, because it is easy to thicken the thighs after running, then exercise the chest expander, and then practice sit-ups, 50 groups and 3 groups, not too big, and don't let your hands hold your head. If you just want to lose weight, don't eat protein powder. The reason why you are not thin is that although you have lost fat, you have gained a lot of muscles, and the fat consumed is offset by the increased muscles. There is no change in weight.