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Lose weight through individual male exercise.
Eat a good breakfast, don't be full.

Eat 7 minutes full at noon and sleep for half an hour.

It's full at 7 pm,

(Then after dinner 1 hour or so, start exercising. If you don't exercise well after dinner, it is recommended to move to before dinner.

It is recommended to run in the morning and do push-ups in the afternoon. Do abdominal exercises or sit-ups

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