2, eat well in the morning, eat seven points full (eat light nutrition).

3, eat 80% full at noon (you can eat meat, but you can't eat fat, you can't eat greasy and spicy).

4, eat less at night, eat 60% full (can't eat meat, drink millet porridge and fresh vegetables).

Don't eat anything after seven o'clock in the evening (there is no water for the first month). You must drink it. You can drink less water after exercise.

6. Sports:

7. Exercise for half an hour after meals.

8. It is best to walk for half an hour in the morning (the best exercise time is at night).

9. Set aside at least one hour for exercise in the evening (this hour is very important, so make good use of it).

10, training arrangement:

1 1, Monday, Tuesday, Thursday, Friday and Sunday

12, first of all, you need to do warm-up activities, ten minutes of treadmill, ten minutes of bike, ten minutes of arm strength, ten minutes of sit-ups, ten minutes of fitness, and twenty minutes of swimming. Then you can stand for half an hour before going to bed at night until your feet fall asleep.