First of all, eat whatever you want for breakfast. What if I have no appetite in the morning? Look down. ) Adding a fruit in the morning can postpone lunch.
Second, eat as much as possible at noon, and you can add yogurt one hour after meals.
3. Have dinner 1 hour after exercise, with a little protein and a little carbohydrate (rice) at most. Just make sure you are a little hungry when you go to bed before 9 o'clock. If you can't sleep because you are hungry, you will go to bed and have dinner at 8 o'clock tomorrow. So you can get up in the morning to ensure that you are hungry and have no appetite in the morning? It doesn't exist.
Fourth, exercise should not be less than 50 minutes at a time, and try not to exceed 90 minutes.
Fifth, not only running and mountain climbing, but this exercise is really good for the heart and lungs. But you have to add muscle training (first with your bare hands, then with equipment). Your muscles are gaining weight. Your muscles burn calories all the time, and you burn fat when you lie down. With the increase of muscle mass and the decrease of fat content, you can eat 6 points or 7 points full at night.
Sixth, it depends not only on weight, but also on body shape and face shape. After adding muscle training, even if the weight has not changed, the body shape will look good.