Running time is 45 minutes, 20-25 minutes consumes sugar, 25-45 minutes consumes fat, and after 45 minutes consumes muscle, so it is recommended that 45 minutes is the best, and the running speed and heart rate are between 120- 150!
Breakfast 6:30-7:00: oatmeal +5 egg whites and 1 egg yolk!
Diet 10, fruits, such as apples, bananas or tomatoes.
Lunch 12, staple food+chicken or beef,+vegetables!
Have some egg whites and vegetables for dinner! Or fruits and porridge, such as broccoli, rape and spinach, mainly vegetables!
The staple food is mainly carbohydrates. If you want to lose weight obviously, you can eat less as appropriate, but don't skip it. Eating too many carbohydrates will turn into fat. A scientific diet depends on the nutrition you eat, but the calories are not high, so as not to gain weight and starve to death! Dieting to lose weight is not a good thing, after all, fitness is based on health! High oil, high fever, too sweet food, or too much carbohydrate will turn into fat. Just avoid these intake and eat what others should eat! Ensuring good health is the most important thing! As long as you keep exercising to lose weight, you will succeed! I hope I can help you!