Warm up first+anaerobic+aerobic (live for more than 20-40 minutes)

High fiber, low calorie.

I recommend a recipe:

03. Prescribed diet

Increase protein, increase crude fiber and reduce fat intake.

Coarse grain bread

Potatoes, miscellaneous grains.

Eat more coarse grains and vegetables (recommended recipe: 30-50g of coix seed, 30g of dried yam, 30g of millet and 30g of lotus seeds, grind them into paste, or cook them into porridge instead of whole grains. )

Don't eat after 20:00. If you are really hungry, use water and calorie-free fruit instead.