First of all, I admire the landlord for insisting on reducing 20 pounds in half a year. Diet control is ok and reasonable. I can make a suggestion. Get up early and run on an empty stomach in the morning. A banana can be eaten for about half an hour. Reducing fat, full aerobic exercise is the key, combined with anaerobic exercise, the effect is better. Moreover, there are many benefits to running in the morning, which can not only reduce fat, but also greatly improve your cardiopulmonary function, so that you will be full of energy and energy all day, and you will not be tired or sleepy. Of course, you must first ensure adequate rest and sleep. If you can't guarantee the quality of sleep, it will still hurt your health. In the evening, you can choose to go to fun run for more than an hour after dinner, and the time can be longer. After going home to wash and sleep, you can also improve your sleep quality and fall asleep quickly. I hope these suggestions I have given will help you. I wish you smooth muscle gain and fat loss and good health!