You can drink porridge in the morning, eat moderately at noon, don't eat high fat, eat more vegetables, and just eat an apple and drink a bottle of milk at night. Might as well run at night. Run as fast as possible after jogging and accumulate as much as possible every day. How much to add, push-ups and abdomen are standard, otherwise it is of little use. The standard can refer to the app. Finally, persistence and perseverance.