Drink a glass of water first in the morning. If you like yogurt, drink water, drink a cup of yogurt +2 slices of whole wheat bread or an apple. Eat only 7-8 minutes of food in a glass of water at noon and fruit at night.

If you have time, you can go quickly; If you walk, I suggest you walk for at least 40 minutes 1 time and walk at a brisk pace 1 hour, which is about 300-400 calories.