Run for forty minutes after drinking water in the morning. Then eat two eggs. Oatmeal 50G. At noon, it is usually 70% appetite. In the evening, the appetite is 50% of the usual. Remember to walk for half an hour after dinner. You can exercise for half an hour at noon if you can. About two hours after nine o'clock in the evening. Exercise for 30 to 60 minutes. Personal experience. In half a month, it dropped from 69 kg to 63 kg. Now go on a diet. There is less exercise. But the weight is still normal.