You can do about 30 minutes of anaerobic every day, the best anaerobic is belly rolling, squat, flat support, and some shaping strength movements, and then do aerobic exercise for 45-60 minutes. The best aerobic is jogging, swimming, cycling and aerobic.

This diet is low in oil, sugar, fat and calories. Brunch is seven or eight minutes full and dinner is five minutes full. Every meal is mainly based on fruits and vegetables, miscellaneous grains, rice and other staple foods. Protein can eat egg white and chicken breast. It's best not to eat pork and eat less pasta.

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