I work in an office building. I almost always sit at work. Usually lack of exercise, weight gradually increased.

I am like this. I have breakfast at home and eat whatever I want. Just try not to eat fried food. I'm a little full, and then I go to the company. I don't eat when others eat at noon, and I start to get hungry at 2 o'clock. Hold back! Endure to eat the second meal around 4-5 o'clock, go to the gym after work at 6 o'clock, and start running on the treadmill around 6: 30. First walk for 5- 10 minutes at a speed of about 5.5, and then start running at a speed of 8-8.5. If you start running, you will be out of breath for a long time. You can gradually increase the time in the future. I kept running for half an hour, and the big man was all wet. Don't drink water in the middle, and then start to rest. I don't do other sports because I just want to lose weight. I take a break 15 minutes to take a shower, get dressed after taking a shower, go to the supermarket to buy a bottle of low-fat milk from Telunsu, and then eat nothing. After 9 o'clock, I don't eat anything, including water. Sometimes I will be hungry at night, but I must stick to it. I persisted in this way 1 week, and the result was reduced from 160 to 152, losing 8 kg.

The above is my personal experience, for the landlord's reference, I hope the landlord will succeed.