Eat three meals a day, have a full breakfast, have a good lunch and eat less dinner. Put an end to greasy and high-calorie junk food. If you don't eat, the fasting time is too long, which will affect the exercise effect. The next meal will be absorbed twice, but you can't consume it, forming a vicious circle. I think if you stop practicing for a week, your weight will rebound to a new height.

Running every day: after warm-up, run alternately at variable speed, jogging 1 minute, running 1 minute, 30-40 minutes.

The key to an orderly three meals is persistence, gradual progress and reasonable training.