Jog for 30 minutes in the morning and do push-ups before going to bed at night. Each group 15, do 3 groups with an interval of 5 seconds.

Do sit-ups in the afternoon, each group 12, 4 groups, 7 seconds apart. Don't eat junk food during this period, and don't eat too much at every meal. It is best to have milk, eggs, bread or steamed stuffed bun and rice porridge for breakfast.

You'd better eat some fruits, apples and bananas before going to bed. Of course, the most important thing is persistence and perseverance. Of course, don't sit in front of TV and computer for too long.