Monday breakfast: 1 tomatoes, 1 eggs, a cup of black coffee without sugar.

Lunch: Appropriate amount of vegetables and rice.

Dinner: vegetable platter 1 side dishes (cucumber, carrot, bean sprouts, green pepper)

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Tuesday breakfast: 1 eggs, a cup of black coffee without sugar, and 10 cm of corn.

Lunch: choose one of cold chicken wings and chicken breast (steamed or boiled), 2 tomatoes, bean flour 1 cup.

Dinner: 1 dish of vegetables

Wednesday breakfast: 1 tomatoes, 1 eggs, a cup of black coffee without sugar.

Lunch: Appropriate amount of vegetables and rice.

Dinner: 1 plate of celery, carrots and cucumbers.

Breakfast on Thursday: tomatoes, 1 eggs, a cup of soybean milk or milk.

Lunch: fruit platter, unlimited, but not too much.

Dinner: vegetable platter 1 side dishes (cucumbers, carrots, bean sprouts and green peppers are all acceptable)

Breakfast on Friday; 1 tomato, 1 egg, a cup of soybean milk or milk.

Lunch: half a catty of spinach (add a drop of balsamic oil when cooked cold) and a cup of black coffee without sugar.

Dinner: lettuce 1 small dish, 2 tomatoes.

Saturday breakfast: 1 eggs and a glass of milk.

Lunch: half a catty of spinach (cooked and cold, add a drop of fragrant oil) and a cup of bean powder.

Dinner: celery cucumber 1 plate, tomato 1 piece.

Sunday breakfast: 1 guava (or tomato), 2 eggs and a cup of espresso without sugar.

Lunch: 1 drumsticks, fruits and vegetables.

Dinner: carrots, boiled cabbage 1 small bowl,

Never eat fried food, and drink moderate porridge for dinner.

Weight loss = diet+exercise

Exercise is the most important thing.

First, reduce stomach:

(1) Do sit-ups, do 20 before going to bed every day, and stick to it.

(2) Lie on your back, put your hands behind your head, lift your legs together, so that the calf and thigh are at right angles, then slowly push the calf and thigh into a straight line (at right angles to your body) and then slowly put the calf back at right angles to your thigh (it is best to keep your knees still and only move your calf when using it). Do it 40 times at first, and then gradually increase it. Keep doing it and you will see the effect. If you do too much, you will feel nervous in your stomach. ...

(3) Eat less and eat more meals every day to avoid the problem of bloating caused by overeating. ...

Second, the thigh:

(1) Riding is very simple. You can also lie flat with your hands behind your head and tilt your legs to sleep (the sooner the better).

(2) Sitting posture: put your right hand behind your hip, grab the outside of your right ankle with your left hand, and lift your right foot up close to your chest for 10 ~ 20 seconds. Repeat this action with your left foot.

(3) Lie on your side, with your right hand straight, your palm down, your left knee slightly bent, the inside of your left calf gently leaning against your right calf, your left leg bent, and your calf lifted up from the back. Repeat 15 ~ 20 times.

Third, the buttocks:

Stand with your legs shoulder-width apart:

(1) Press down, keep your legs straight and touch the ground, and keep still 10 second.

(2) Stand still, and straighten the hand wall to the upper left as far as possible (keep the heel off the ground) 10 second.

(3) The method at the top right is the same. ...

(4) Go straight (try your best to get as far as possible ... keep your heel off the ground) 10 second.

(5) Finally, the same action, backward.