Breakfast: a cup of soybean milk+an egg+a steamed bread.

Chinese food: a bowl of rice+a pile of vegetables.

Dinner: It is strongly recommended not to eat. If you want to eat apples, you can eat them, but you must not eat them after 7 o'clock.

Exercise:

Try walking slowly with a load (a 2.5KG sandbag tied to each foot) instead of running. If you run away, it will be difficult for you to persist. So you can walk for half an hour or an hour, so you can at least lose 10 A Jin month.

Don't be greedy and thin too fast, your skin will relax.

Please adopt it.