If you are not a professional player, I suggest you take a break twice a week.

Diet: Eat full or well in the morning; Eat well or eat less at noon; Eat less or not at night. (The premise is that you don't have physical labor. If you do, you should eat less at night. )

Don't eat anything four hours before going to bed! ! ! never ...

Exercise: Have time to do aerobic exercise, increase cardiopulmonary function and reduce fat; If you have more energy, practice some instruments and routines. You are 183cm, 176. It's not heavy, just add some muscles to yourself!