Two pieces of whole wheat bread+milk, eggs and ham slices for breakfast, a bowl of rice at noon, eight points full, and chicken breast with vegetables and fruits for dinner, no starch. Jogging for an hour, tearing a group of abdominal muscles, basically enough. If you want to practice elsewhere, find a place to strengthen. Remember to stretch for half an hour after exercise to relax. If possible, you can buy a skimmer, put the sour place on it for ten minutes, and you won't feel sour the next day.