2 slices of whole wheat bread in the morning, 1 apple, boiled vegetables at noon (no staple food), 1 bag of yogurt in the afternoon, 1 cup of hot low-fat and high-calcium milk in the evening (preferably before 20 o'clock), and 1 hour yoga in the evening if you have time! ! ! The most important thing is to persist! ! ! ! Wish you success! ! ! ! !