It is recommended to jog for 40 minutes and then cooperate with weight training. You can climb a mountain once on weekends. Hang in there.

Suppose you exercise at night, an example of your diet plan is as follows:

Have boiled eggs and a potato for breakfast; Eat a handful of nuts in the morning; Have a vegetable salad and two slices of whole wheat toast for lunch; Eat an orange in the afternoon; Eat a roasted salmon or protein powder drink+roasted sweet potato after exercise in the evening.