Exercise at half past six.

Breakfast at 7 o'clock every morning, milk, eggs, steamed bread.

Lunch 12 noon, green leafy vegetables, staple food (rice or steamed bread, noodles), appropriate lean meat (beef, mutton, duck, fish) or braised pork.

Dinner is from six to seven, porridge, vegetables, a little meat and half a piece of steamed bread.

Go out for a walk after supper.

Go to bed at 9: 50

I lost 10 kg this month, but I didn't persist because I worked every night, so my weight recovered.