1: Eat a nutritious breakfast, have a full lunch and a half full dinner. Eating half full at dinner is mainly to protect muscles. 1 group: Have a good breakfast, be nutritious, have a full lunch and eat less at dinner.

2. Run, run slowly, (Why do you jog? Because jogging consumes fat, while fast running and strenuous running increase muscle, so we choose jogging to lose weight and accelerate running to gain weight. . . )

3. Jog, three times a week, at a distance of more than 3,000 meters each time (don't stop jogging, it's all in vain to run and walk), and keep jogging for more than 40 minutes each time, or 1 hour is the best, (if you are too weak to keep jogging, you should also walk fast, remember to walk fast, and don't walk slowly like walking).

4. After jogging, do leg lifts 50 times, dumbbell 100 times to protect muscle tissue. . .

5: If you can persist, you will lose 30 pounds in two and a half months. . . .