2. Jog for 45 minutes every day, regardless of distance, except during physiological period and illness period.

3. Snacks, snacks and nightingales are taboo, and there is no way. Replace them with oranges.

4. Ensure 8 hours of sleep every night.

According to your current height and weight data, you can lose 4-6 kg in one month and 8- 15 kg in three months. After reaching this level, it will basically enter the platform period, and the weight loss after exercise is not obvious.