Breakfast: cereal+eggs, preferably finished at 7:30;

Chinese food: 12:00 eat as much as you can after eating, and eat some fruit at 4 o'clock;

Dinner: eat at 6 o'clock, vegetables and the like, and don't eat any greasy food.

Around 8 pm, running, ending at 9 o'clock. Don't eat any food, including drinks.

Point 1, daily regularity, not 100%, at least 80%.

2, running every day, but your weight is on the side, which has an impact on your knees. It is recommended to buy a pair of good shoes and try to choose a flat position when running.

Don't eat protein powder unless you exercise your muscles. It's not difficult to lose weight (I'm as old as you, and it takes 8 months to weigh 73kg). Be sure to keep it after success, otherwise it is easy to rebound.