Morning: (Eat at 7 o'clock) One fruit and one cup of yogurt (you can add some green tea powder, which may not taste good).

Drink more tea in the morning, preferably Tieguanyin or Longjing.

China people: One fruit, two rice and a bowl of vegetarian dishes.

It is also tea and water in the afternoon.

Evening: a fruit and yogurt.

As for fitness, the fitness instructor will give you a set of methods to lose weight.

For example, jog for 2 hours first. Be careful that it must be jogging or brisk walking. You can wear clothes that can lose weight and sweat a lot, and then leg press. Then make instruments! Or aerobics!