Secondly, if you get off work at eight in the morning, you must finish your breakfast before nine. Skipping breakfast is a big taboo to lose weight.

Third: Sleep until 10: 30 or get up at 1 1 to get ready for lunch. Don't drink after lunch before one o'clock.

Fourth: Start preparing for exercise after 2: 30 in the afternoon (considering the season at the same time, start exercising after 4: 00 in summer)

Fifth: It is recommended to choose a gym for exercise, because the facilities there are quite complete. If you arrange your own projects, you can choose swimming (highly recommended) and hiking. But you must not be too tired, otherwise it will affect your work at night.

It would be better if the working hours of the sixth night could be determined. If it is around eight o'clock, you must finish your exercise before six o'clock and have dinner after an hour's rest.

Seventh, if you go to work after twelve o'clock at night. Then do nothing in the afternoon. Take a walk for an hour after supper.

That's how I lost weight. I used to weigh 220 kg, but I lost less than 20 kg in two months.