Have some porridge for breakfast, don't eat too much, eat less rice and eat more Chinese food. Be careful not to eat too much meat, but eat it properly. Insist on not eating dinner, only eating fruit.

You can run, swim, ride a bike and so on. , but you must continue for more than 1 hour at a time to effectively consume. This is a physical activity.

Stick to it for 2 months and you will lose weight 15kg.