Exercise: Jump rope for at least half an hour after work every day, and you should sweat all over, but remember to massage the calf muscles and relax the tight calf after jumping.
Diet: add soy milk for breakfast. Soymilk is best without sugar. Eat more vegetables and less staple food for lunch. You can only eat vegetables and eat less for dinner. You can eat only vegetables, but you can't live without them. If you are hungry in the morning and afternoon, you can eat something, such as a piece of hawthorn. I haven't been hungry since I lost weight anyway.
In this way, I lost ten pounds a month, and I can feel the thin places: face, stomach, waist and thighs, but I can't see if my arms are thin. Hehe, skipping rope will be thinner. ...
It's the second month now, and I'm still insisting. I don't want to repeat the mistake that I bought clothes the first summer and couldn't wear them the next year. I think I'm like this now, maybe a little thinner, but I don't like being too thin. Now adjust from dinner, eat less staple food at a time, and the rest will remain the same.
When you say crescent white, I used to have only four hands, but now I have six. Soymilk can regulate endocrine, and drinking more is beneficial. The above is my experience. You can make your own plan with reference, and you can lose weight by perseverance. Come on!