Get up at six in the morning, take a walk or run for half an hour. Eat soybean milk steamed bread for breakfast. Eat meat at noon, drink a bowl of white water soup before meals, eat less, 4 pieces of meat are ok, eat less. Lunch break is about 1 hour. You can eat boiled cabbage, apples, radishes and so on in the evening. Instead of eating, I stood for half an hour after dinner.