Lunch: rice 150g+ vegetables 200g+ meat 100g.

Lunch: one apple/other fruit 200g+ five almonds.

Dinner: a bowl of millet porridge +200g vegetables.

Exercise: 65438+ 0 hour before meals or 2 hours and 50 minutes after meals, and you can run or jump indoor aerobics (kitty aerobics) for 50 minutes.

Take a bath after exercise.

Hold on for a month.

Wish you success!