Sleep for 7-8 hours every day. Adequate sleep can produce leptin secretion and make body fat burn during sleep. If you sleep irregularly at night, you can supplement it during the day. Brush your teeth and wash your face after getting up, eat 200 warm water, a bowl of miscellaneous grains porridge and an egg on an empty stomach. 10 before meals, a bowl of vegetable soup, half a bowl of naked oats or brown rice, a chicken breast and a green vegetable. 20 minutes before meals, 200ml warm water, half a bowl of japonica rice, one serving of meat or tofu, and one serving of vegetables. Around 3~4 o'clock, add a fruit, such as apples and oranges. Take a walk after dinner 10000 steps, or jump rope 500 times or take a walk for 45 minutes.