Let me help you! First of all, you should have a good breakfast, such as eggs, milk, oatmeal, steamed stuffed bun, millet porridge and mung bean porridge. Then you should eat an apple before lunch 1 hour to help detoxify. Then you'd better eat more beef and potatoes for lunch. It is better to have soup. If possible, you should eat some fruit or bread in the afternoon and go to exercise after work. It is suggested to start running again every day, from slow to fast, from short to long, and improve the running length every day to complete the exercise. Take a bath and have a meal after exercise, preferably beef, eggs, carrots, potatoes, broccoli and a soup. If you have the chance to eat some animal offal and fish, shrimp and mutton instead, remember not to eat too much for dinner, take a walk after dinner and look at the computer again. It is best to go to bed around 1 1. This method is persistent, and it is important to stick to it as long as you sleep. And remember to drink milk in the morning and evening, it is best not to have a girlfriend or it will affect your health, and don't masturbate, smoke, drink, stay up late and eat snacks. After your physical fitness goes up, I suggest you go to the gym for systematic exercise. You got it? Keep asking.