The week before: Eat only one egg in the morning (losing weight means losing weight, but you can't break the nutritional needs). After half an hour's rest, go to the gym or the garden of the community for jogging+brisk walking for about 2 hours (this time depends on personal physique). Just have some water to cook at noon (don't touch rice, pasta, meat, spicy oil). After lunch, you can do your usual work and do anything you want. Don't eat dinner, have a cup of coffee, rest for half an hour and jog for about an hour (or go shopping or take a walk)
The second week and the third week: only eat one egg in the morning, and after half an hour's rest, go to the gym or the garden of the community for jogging+brisk walking for about 2 hours. For lunch, you can eat steamed fish (only fish, not other meat) and boiled vegetables, and you can't touch rice, pasta, meat and spicy food. After lunch, you can do your usual work and do anything you want. Dinner is still a cup of coffee, and then you can go hula-hoop twisting and take a walk.
Last week: I had an egg in the morning, and I ran for 2 hours as usual after half an hour's rest. You can have mung bean soup, red bean soup and porridge for lunch, but not too much. You can eat some steamed fish and stir-fry dishes. You can have an extra apple for dinner, and then you should go for a walk.
After such a month, you can definitely lose weight 10 kg.
It's important not to eat too much for dinner. Stick to it, don't be greedy.
I hope my weight loss experience will be helpful to the landlord. 1 Eat on time
Eat less sweets.
3 Eat less oil