The plan is divided into three steps:
In the first half of 1, walk for 30 minutes at a speed of 5~6 kilometers every morning and evening, and only drink 1 bowl of gruel for dinner;
2 in the second half of the month, walk for 45 minutes every morning and evening at a speed of more than 6 kilometers, and only eat fruit for dinner, but not much;
Then, walk for 60 minutes at a speed of more than 6 kilometers every morning and evening, and don't eat dinner for half a month (after noon);
After 45 days of exercise, it is estimated that you will lose 20 pounds or more. The next step is to lose weight: walk for 45 minutes every day (not necessarily every day, and ensure that the interval between exercises is no more than 48 hours), eat less dinner and eat breakfast and lunch normally. If you want to lose more weight, the third step should be postponed for a long time, and the next step should be implemented after reaching the weight loss goal.