20 kg a month ... according to experience ... then you should insist on running every morning. If you don't exercise regularly, just run for an hour in the first two or three days. After that, it will take about two hours. See if your body can withstand overtime ... come back to eat rice porridge with side dishes, soy milk steamed bread and other digestible things ... If you like, you can eat some meat or fish at noon ... but you can still eat more vegetables. Don't eat more than 8 o'clock for dinner. You can't. Eat more vegetable supplements ... don't eat anything after dinner ... even if it's sweet, you can't eat fruit ... 1 1 point can go to bed ... that's probably it. While losing weight, it will not cause too much harm to the body. You can stick to 10 kilograms a month, and 20 kilograms a month and a half will be fine ... no matter what method you use::::. Commemorate ... don't overeat. A normal meal is 7-8 minutes full. You'd better not eat at night ... or you'll rebound soon and fall short.